Avoid Getting Running Cramp Side Stitches

There is no more disappointment than to have trained for weeks for a race; then to come up with a case of the running cramps when you’re at the Annual 5K Run. There are actually a couple reasons that cause them. This is a big one: Drinking too much fluids before a run.

What practitioners and many text books tell you, are too much fluid! Text books are not the ones out here running. A lot of running is just plain common sense! And a lot of it is trial and error and what works for you and only you!

A running cramps is a sharp, intense pain under the lower edge of the rib cage caused by a muscle spasm of the diaphragm. It is also, you not controlling your breathing properly. Too fast…slow down!

As a runner you absolutely must become a master at controlling your breathing. Same as a swimmer. Same as a dancer. Same as a deep sea diver. Slow, controlled, deep rhythmic breathing. You can do it. I know you can! Practice, practice.

To prevent running cramps, only drink enough so that you are comfortable. No more no less. Take your last drink one hour before you run; then thirty minutes before you run. Drink 4oz. of water. A short race like a 5K, you really don’t need any water at the first water station.

I would pass it up because you will loose some valuable seconds. Then if you need some fluids, if it’s a hot day, take some on at the two mile marker. But, if the cup passer fumbles and drops the cup, keep going. Don’t stop to pick it up, you will lose too many seconds! After I lost about three races due to running cramps, I thru the running manual out the window! They all tell you way too much fluid!

Wikipedia's quality standards. Aristotle wrote this in BC. in different wording.

(October 2008) When exercising, a side stitch (also called a side cramp, a side sticker or, more commonly in proper English, simply a stitch) is an intense stabbing pain under the lower edge of the ribcage.

It is also referred to as exercise related. transient abdominal pain (ETAP). This pain may be caused by the internal organs (like the liver and stomach) pulling downwards on the diaphragm. It is therefore more likely to occur in sports involving up and down actions - like running, jumping, swimming and equestrianism.

This is want you do if the running cramps come about. If you’re on a training run, just slow to a walk and walk until the running cramps pass. If you are in a race, take your hand and pull your skin on the opposite side with you fingers causing pain on that side. This will cause more pain than on the side with the running cramps. All this is doing is putting your mind elsewhere.

So just remember to just cut back a little on the fluids. Practice on your breathing, slow deep rhythmic controlled breathing. After your run while you are cooling down, you can drink all you want to then.