I started running daily a couple months ago, I’d run on a tredmil until I get too tired and then I’d stop, it was a good workout. Now that I have more stamina, I find that I’m getting stomache cramps long before my stamina runs out, so I have to slow down until it fades (and comes back less than a minute later) and my workout suffers. I’ve talked to a few people about this, and I’ve gotten two suggestions that work; drinking a litre of water within an hour of the workout, and holding my arms up while running, which does delay the cramp when I feel it coming early on. However, I’m still having problems. It’s always in the same spot, just below my ribs under my right abdomen. Any ideas on how to prevent this?
Old wives tale? I’ve been told that placing a small stone under the tongue while running will stop cramps. Don’t pick something big enough that you could choke on it, just a small stone will do. I don’t know the reasoning, or even if it works. Give it a try and let us know the results.
Try a different breathing rythm.
Yup. Running cramps have to do with improper breathing.
what is considered proper breathing, both in rhythm and where you put your “focus?” my running suffers from this as well.
edit – my running just suffers, period. 
Breathing.
Everyone has their own way of breathing while running, but probably the most general piece of breathing advice to help avoid sideaches is to breathe in a consistent rhythm. If your breathing is jagged and irrhythmic, that sideache will develop in a hurry.
I try to breathe as deeply and slowly as I can without actually expending energy by doing so. On a long run, depending on my pace, I usually take 3 or 4 steps for every breath in or out (so 6-8 steps for a complete in-out cycle).
I was so sure that the rock thing was your idea of having some fun with me :D, but I tried it anyway. It didn’t work.
I tried breathing slowly and consistently, but I had a cramp within three minutes. Next time I’ll try something in between my usual fairly quick breathing rhythm and the extra slow breathing I did tonight.
Sorry KFG :(. Like I said, I never tried it. I’m a cynic by nature, so I was interested in your results. I kind of view it like drinking water upside down to get rid of hiccups.
Slow breathing won’t do it. You need oxygen to fuel your muscles, so cramping will definitely happen if you breath too slowly. Just go buy a running a book. They should detail proper breathing better than anybody on here could.
Better yet, find an experienced runner to run with you a few times.
I changed my breathing rhythm again, and it seemed to work for me. I did end up cramping, but I ran longer than ever before and I was running out of breath, causing my breathing to be irratic when I got the cramp, so I probably should have stopped anyway.
No prob toby, at least now we know it doesn’t work. For science! I probably should have washed the rock first, though. And not swallowed it after the run.
Cramps, aka side stitch, aka runner’s stitch, what ever, is partially caused by a lack of oxygen to the muscles and by an excess of carbon. They are tied together because the blood brings in oxygen and removes the carbon dyoxide. It is something you will mostly have to deal with until your conditioning improves.
On a brighter note: You can ease it by keeping your arms loose and body “open”, raising your arms above your head to aliviate discomfort (as you’ve already tried) and strangely enough, limit your carbonated beverages. I have know idea why this last one works, but it does. I rarely get runner’s stich, but when I do, it usually follows me having had a beer or soda…:mad:
The slow rythmic breathing does work. Just make sure it is deep enough to be slower than ‘normal’. That does not mean to breathe slower than what you need to get the right amt of oxygen to your muscles. Stomach cramps may be different than side stiches.
When I was a fanatic runner and read everything on running, it was still unknown at that time medically what caused side stiches. One thing is known about them by world class runners however. You can get them absolutely anytime, even in great shape. A very odd thing.
Always try to breathe in controlled rythmic breathing pattern when running. BTW, what type of running are you doing? Are you running fast, going into oxygen debt quickly? Do you work towards a target heart rate or BPM percentage?
I run fairly quick. Fast enough to make me tired after 20 minutes or so. I don’t bother with the heart rate monitor, the programs on the machine are too much of an annoyance to deal with. I just press quick start, set my pace and go until I’m tired or too cramped to continue.
Well then, you have no idea of what you are doing. No insult, but you have no way to measure yourself in ANY quantifiable means. If that is all that you are going to pursue in your training, keep running any way you think ok, and lets hope you get what you have no idea you are after. Speceficity at it’s greatest level of ignorance.
If you ever decide you are serious about running as a means to achieve your goals, get Runners World magazine. Otherwise, asking us on this forum is a sincere waste of your time.
Ouch! That type of running does help endurrance. But to be more effective, he’d need to slow down and try to “run though” the cramps and fatighue instead of just stopping.
When I run, I always warm up with a jog to get my heart rate up and then go full blast and slowly cool down at the end.
KF Guy you should try to warm up first, that might help set up a better breathing rhythm.
Lee, I didn’t mean that I’m too lazy to use the machine programs correctly, it’s just that they’re more trouble than they’re worth. The biggest problem is you have to keep a grip on handle bars all the time for it to monitor your heart rate, and if you take them off for a few seconds the machine shuts down and I have to restart the program.
I’m still ironing out everything, but I think I’m making some progress. The other day I ran twice as long as ever before. I’ll try warming up at a slower speed, perhaps running slower for longer periods of time might help also.
Just for others who are in a similar situation as me, here’s a list of what has worked thus far.
- Being hydrated before the workout, but not drinking anything immediately before the run.
- Stretching well before the workout (I’ve done this from the start, but it seems to help)
- Maintaining a controled, constant, moderate breathing rhythm. This has definately helped the most.
- Slowing down and sticking my arms behind my head (to increase circulation) when the cramp is encroaching. However, I find that if there’s any trace of a cramp, it’s inevitably going to come.
- Not working any muscles before the run.
Originally posted by CD Lee
[B]Well then, you have no idea of what you are doing. No insult, but you have no way to measure yourself in ANY quantifiable means. If that is all that you are going to pursue in your training, keep running any way you think ok, and lets hope you get what you have no idea you are after. Speceficity at it’s greatest level of ignorance.
If you ever decide you are serious about running as a means to achieve your goals, get Runners World magazine. Otherwise, asking us on this forum is a sincere waste of your time. [/B]
This is bull****. Since when does training become meaningless without quantifiable measurements? Especially considering that the training in question is for improvement and maintenance of general physical fitness, and not to run a 4-minute mile or a 2-hour marathon.
I’ve been serious about running for years, and I’ve never worn a heart rate monitor, run on a treadmill, or read an issue of Runners World magazine.
Bad form.
I don’t necessarily agree with CD Lee’s tone, which came across a bit arrogant IMHO, but I do agree with his sentiments. Training of any form is better than nothing, sure, but quantifying your training is the way to improve. I guess it depends on KFG’s goals - general fitness or continual improvement.