Our school runs the 1 mile and 1/8 every week and we run around the track and the basketball courts every day. And when i run the mile for some reason i get side cramps and then i have to stop.makes me get a slower time...(i usually dont stop, unles im really tired)
why is that?any ways to prevent it?
p.s im a girl btw. i dont know if it has anything to do with my "monthly thing",but it happens randomly.
thanks.
2006-09-23 16:37:41 · 23 answers · asked by Anonymous in Health ➔ Diet & Fitness
i do warm up propley before running, school makes us anyways. but i warm up more afterwards.
and i do drink water before i go to P.E.
2006-09-23 16:39:36 · update #1
i breath thru my mouth and nose lol
o i dont eat before i run, i have no time to, my pe period is before lunch.
2006-09-23 16:44:22 · update #2
o yea thanks everyone ^_______________^
(one of my friend gets this too)
2006-09-23 16:49:41 · update #3
WHAT CAUSES A SIDE STITCH?
Side stitches are a muscle spasm of the "diaphragm". The diaphragm is a dome shaped muscle that separates the chest cavity from the abdominal cavity. In essence, it provides a boundary between the organs of the abdomen and the chest cavity where the heart and lungs are located.
The diaphragm assists in breathing. When we inhale, taking air into the lungs, the diaphragm moves down. When we exhale, the diaphragm moves up. (This detail, it becomes important later.)
Spasms of the diaphragm occur because of the movement of the internal organs as they jounce up and down while running, thus pulling down and straining the diaphragm as it moves up while exhaling.
The liver in particular is usually the cause of this. It is attached to the diaphragm by two ligaments. The liver is the largest organ in the abdominal cavity and is situated in the upper right abdomen. Hence most people experience stitches on their right side, immediately below the ribs. A stomach full of food may cause this as well.
In addition, most runners are "footed". They begin and end a respiratory cycle on the same foot while running, usually in a stride to breathing ratio of 4:1 while jogging and 2:1 while running very fast. As the runner's breathing then becomes synchronized with his/her stride, exhalation consistently occurs on the same leg. If one repeatedly exhales (causing the diaphragm to move up) when the right foot hits the ground (forcing the organs on the right side of the body to move down), a side stitch may develop.
HOW CAN I PREVENT A SIDE STITCH?
The most effective way to prevent a side stitch is to avoid "shallow" breathing. Shallow breathing can be defined as taking in a small volume of air with each breath, using only a small portion of the total lung capacity. When this occurs while running, the diaphragm remains in a consistently high position and never lowers enough to allow the connective ligaments of the liver to relax. The diaphragm becomes stressed and a spasm or "stitch" results.
Instead, one should breathe "deeply", also known as "belly breathing" while running. This allows the diaphragm to fully lower and reduce the stress on it.
Here's an exercise to try. Lie down on the floor, place a hand on your belly and breathe deeply. You are belly breathing correctly if you feel your hand raise slightly. If only your chest moves up, you are not breathing deep enough.
A technique that is very successful in preventing side stitches while running, is to periodically "purse" the lips while exhaling, as if blowing out the candles on a birthday cake. Again, deep breathing is required to be effective. (This works best for me as well as most of the runner's I work with.)
Another technique that helps, is to exhale as the left foot strikes the ground, instead of the right foot. The organs attached to the diaphragm on the left side of the body aren't as big as those on the right side, so there is less strain on the diaphragm.
Running downhill exacerbates side stitches since it increases the forces exerted on the entire body with each foot plant. Novice runners should walk down hills until breathing techniques are mastered.
Don't eat within one hour of running and only eat lightly within three hours of running. DO DRINK FLUIDS!!! The stomach drains fluids rather quickly. Dehydration is one of the most common causes of fatigue and should be avoided.
Preventing a side stitch using the above techniques is preferred. If you get a stitch while running try the "purse" method (blowing out the birthday candles). If the stitch continues, it is best to stop running and instead walk while concentrating on deep breathing. Continue running after the stitch goes away.
Give this a try on your next run. Let us know if it helps. Good luck to all and have fun!
2006-09-23 16:42:56 · answer #1 · answered by I love my husband 6 · 7⤊ 0⤋
Running Cramps
2016-10-29 21:41:40 · answer #2 · answered by ? 4 · 0⤊ 0⤋
Side Cramps While Running
2016-12-14 20:17:41 · answer #3 · answered by merryman 4 · 0⤊ 0⤋
This Site Might Help You.
RE:
Why do I get side cramps when I run?Prevention?It is NOT muscle pain?
Our school runs the 1 mile and 1/8 every week and we run around the track and the basketball courts every day. And when i run the mile for some reason i get side cramps and then i have to stop.makes me get a slower time...(i usually dont stop, unles im really tired)
why is that?any ways to...
2015-08-24 04:57:00 · answer #4 · answered by ? 1 · 0⤊ 0⤋
It is possible that it could be a build up of lactic acid, I used to get cramps in my side as well as a kid running. I found that if i drank orange juice before I ran I would get severe cramps in my stomach. Also could be maybe you are eating right before running that may cause it. I still sometimes get them when running for long periods of time and when i just take a moment to stop and take a good breath it seems to go away.
2006-09-23 16:41:10 · answer #5 · answered by The cuter 3 · 0⤊ 0⤋
My high school aged son was having trouble with this during his runs for the soccer team. We read a medical article which said that it has to do with which foot hits the ground as you inhale. The side "stitch" is caused by cramping in the tissue that connects your diaphragm and liver. Try changing your breathing. If you inhale so that the connective tissue isn't stretched as much, it doesn't happen. I can't remember now if it was right or left... We originally looked this up googling "preventing a side stitch".
2006-09-23 16:59:04 · answer #6 · answered by Patti W 1 · 0⤊ 0⤋
Breath in through the nose with the first step, in throught the nose with the second step, and out through the mouth with the third. By breathing this way it will prevent side cramps because you are alternating the pressure. I had this same problem and someone who runs marathons told me to do this and the side cramps went away.
2006-09-23 16:47:38 · answer #7 · answered by lili 3 · 0⤊ 0⤋
I would be willing to venture that you haven't been taking in the propper amount of water daily. Unusual abdominal cramps while running, especially a distance that you are accustomed to can be a sign of dehydration. Check the color of your urine, especially the first in the morning if it is dark yellow then you need to increase your water intake. Also don't forget to stretch.
2006-09-23 16:43:14 · answer #8 · answered by newstartjobseeker 1 · 1⤊ 0⤋
Yes, yes. You are expelling your electrolytes too quickly.
Take a multivitamin and drink Gatorade in the morning, not right before your run.
Also, make sure you eat a wide variety (different colors) of fruits and veggies every day.
2006-09-23 16:44:06 · answer #9 · answered by Anonymous · 2⤊ 0⤋
Bake a healthy breakfast in advance to ensure you don't grab a sugary scone busy.
2017-03-11 16:57:28 · answer #10 · answered by Dagostino 3 · 0⤊ 0⤋