Why do I get stomach cramps while I run?

Question

I run about 2 to 4 miles every day. My legs never cramp up.. it's only my stomach. More specifically, either the right or left areas under my ribs. After maybe the first 7 minutes of running, the cramps start.

My old cross country coach told me it was because I was breathing incorrectly. She told me to inhale only through my nose, and exhale only through my mouth, consecutively.

So far it hasn't been working, unless I'm using that technique incorrectly. And I never eat within at least 2 hours before I run, nor do I drink a lot of water before or during the run.

So can anybody tell me why this is happening, and how to prevent this?

Answer 1

First, it is still a big mystery to many physiologists and doctors as to what is the real cause of stomach cramps. The experts have theorized that the common "side stitch" as they are sometimes called (it's short for a long complicated medical term) is caused by the exertion that running and bouncing forces inside the abdominal walls. Basically, your stomach and other organs -- like the spleen and liver -- bump into each other as your feet jar the ground causing connective tissue to stretch on the nerves and cause pain. This connective tissue is also attached to your diaphragm which helps with breathing. This pain is usually on the right side and just under the ribs. Exercise like horseback riding, running, and sit-ups are common causes of the side stitch.

Here are some ways to prevent or lessen the pain of the common side stitch:

1) Do not run on a full stomach. You shouldn’t drink large amounts of water or eat 2-4 hours before exercise. Sip small amounts (1-2 swallows) before and during exercise and wait to fully re-hydrate until after the workout. Dehydration can cause cramping as well, so do not ignore water during running. Always sip a few swallows at regular intervals, especially if running for more than 30 minutes and in hot temperatures.

2) Decrease fast pace for a few minutes and continue deep breathing techniques during running. A common running sequence is a three step inhale and two step exhale pattern. Slowing down your pace will allow for you to keep up with that pattern. As you increase to near maximum speed, your breathing will become more labored. However, you can push through the pain and keep your pace if you concentrate on breathing deep by pushing your stomach out when you inhale and relaxing it as you exhale.

3) Pre-stretch before running. One of the best ways to pre-stretch the area is to lift your arms over your head and lean to the left and right at the waist.

4) Do more lower back and abdominal exercises. Having a strong core will help you prevent the side stitch.

Answer 2

There isn't any technique to warranty that you are going to now not get cramps, however like the opposite sixteen solutions right here, ingesting water or physical games drink for the period of the day, preferrably water, will generally support in combating off belly cramps. Just sip on a bottle of water all day and by the point you run, you should not become aware of it. If you run within the morning, simply be definite to drink the prior afternoon/night time. Also, potassium will support from preventing cramps. Bananas have probably the most potassium observed obviously and so they style well. Eat one an afternoon. Also, check out to not feel approximately it. If you are brain is caught on attempting to not get a cramp, you'll be able to mainly get one. Just loosen up, and should you run with a accomplice, chit chat.

Answer 3

I'm no expert at ALL. But I may have a couple answers.

Stretch well, maybe some gentle trunk twists, don't try to screw yourself into the ground or anything, just keep feet forward, shoulder width apart, chin up, looking straight in front of you (this would be similar to military "at rest" position). Without moving your head or neck, slowly pivot from the waist and see how far you can look behind you, keeping your head aligned with your shoulders, that is, without moving your neck.

Some cramps are caused by dehydration...and lots of these symptoms overlap with heat exhaustion, a concern in the summer. You can't guzzle water just before or during a run but you need to be hydrated when you do run. You need to know that once you are thirsty you are already too dehydrated for your own good...not dangerous at the thirsty stage but you should be sipping alllllll day to avoid thirst. Clear, unmonkeyed with water. Once you get to the cramping stage (when I get it it is in my calves.) you may also be getting incoherent, cranky, etc. These are danger signs that you NEED to hydrate. And if it happens when you are running you need to stop and find some water. Better yet, carry it with you.

Another problem with many athletes who cramp up, again common in the legs, is a deficiency of potassium. An excellent source of potassium is bananas but it is also found in apricots and prunes (there's an incentive to RUN! hahah) and you can buy pills to supplement.

Hope you solve this problem.

Answer 4

I had the same problem for a while i would be running and nearly colapse because of the pain. It is dehydration. your coach is not doing you any favors with that breathing pattern suggestion it will help a little after you get a cramp but keep using your normal pattern. try a 3.5 or 4 hour period w/o eating before runs and drink a tall glass of watter slowly about an hour before your work out. but that is no where near enough. keep drinking throughout the day. at least 64 oz of fluids per day. hope they go away.

Answer 5

I have found that if you take two breaths in (one on your left step, one on your right) and then exhale twice as well it helps this problem. It takes some time to get used to but I have not had any side cramps since I started doing it regularly. Good Luck

Answer 6

everyone gets that. even i do.thow i am really skinny. and my friends who are normal size and fat. what your cross country coach said is not true. my mom is a doctor.also dont drink water after you run(it's bad for the heart). so the only thing is when you get the stomach cramps slow down your runing. go into walking.and don't stop right a way. slow down slowly.

Answer 7

It is dehydration. You are simply not drinking enough water. Try to drink more water and gatorade and try acclerade. THey will give you water, carbs, and protein which will hydrate you and eliminate the cramps. Trust me on this. I used to cramp all the time.