Whenever I run....?

Question

Whenever I run I always get cramps in my sides. How can I stop getting them?

Answer 1

Stop drinking before you run....or if you eat, that can give you cramps too.

Answer 2

Try to relax your abdominal muscles while you're running (feels like letting your gut hang out), and breath low down in your abdomen. That always works for me to get rid of "side stitch." You can still breathe deeply, but relaxing the abomen is the key.

This website explains what causes side stitch, and offers a lot of info about preventing and stopping it:

Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.

Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.

Some other ways to alleviate the pain of a side stitch include:

* Time your eating. Having food in your stomach during a workout may contribute to cramping by creating more force on the ligaments. Try to avoid eating one to two hours before a workout.
* Stretch more. Stretching is a good additional way to prevent or relieve a cramp. To target this often overlooked muscle, raise your right arm straight up and bend your trunk toward the left. Hold for 30 seconds, release, then stretch the other side.
* Ease up. Sometimes it's as simple as decreasing your intensity until the pain subsides. Try lowering your arms and slowing your pace the next time the pain hits.
* Breathe deeply. This helps to stretch the diaphragm. Some people also find exhaling forcefully when the opposite foot strikes the floor to be helpful. For instance, if the pain is in your left side, exhale forcefully every time you land on your right foot.
* Drink more fluids before exercise. Dehydration can cause muscle cramps.
* Rub it away. Massage or press on the area where you feel pain. You may also want to bend forward slightly. This seems to stretch the diaphragm and ease the pain.
* * If you continue to experience pain, see your doctor.

Answer 3

Everyone's answers are on tract for helping, but not preventing. Actually, the real cause for this is putting the wrong foot forward. Most people place their right foot forward first when they run, this rattles the muscles and especially the fat pad that keeps the liver in place. The resulting pain stems from stretching the fat pad and connective tissue around the liver. To prevent this, try placing the left foot forward first. Simple fix. But, not eating and drinking also help the problem.

Answer 4

the reason why you are getting cramps is because you are not breathing right when you are running. control your breathing when you are running. i run everyday about 5 miles a day. i used to have that same problem so i started breathing right. what i did is i took a breath for every 2 steps and let it out for another 2 and so on. it's all in the breathing, that's why you are getting cramps. you are probably not getting enough oxygen.

Answer 5

You're either dehydrated or you may be deficient in potassium. I used to get this problem too, not so much any more since I take a potassium supplement. Make sure you're drinking enough water during the day and take sips while you're running too to prevent dehydration. Powerade and Gatorade may help too if you have an electrolyte imbalance. Good luck and enjoy running!

Answer 6

Try a good stretching routine before and after running, and take potassium gluconate, which helps muscle cramping, or alternately, eat a banana a day.

Answer 7

Potassium, which is found in many things, but most readily available in bananas, will keep your muscles from cramping. Also learn to breathe in a more relaxed rhythm. When you hold your breath you will tighten and fatigue more muscles in your abdomen and cause them to ache.

Answer 8

they are called side stiches, well thats what we called them in track.

the only thing i can suggest is to make sure you eat light before you run and not to drink as much.
if that don't work, then talk to your family dr. or track coach at school. they will have better answers than here.

Answer 9

my highschool coach told me it was a lack of oxygen. She said to make sure I was taking really good deep breaths.
Also, make sure you are hydrated before you go running. Lots of cramps are due to this problem

Answer 10

Don't eat less than a half hour before running and stretch first.