How to Avoid Side Stitches
November 27, 2008
Side stitches, cramps and running seem to go together. People new to running workouts often fall victim to the dreaded side stitch because they try to run too fast, too soon. Any runner who over-exerts himself or herself is also prone to these painful stitches.
If you do get a side stitch while running here is the way to alleviate the painful cramp. As soon as you feel it, suck in a sudden sharp breath, and then blow the air out again. This should relax the diaphragm and relieve the pain.
What steps can you take to prevent cramps and side stitches from happening? Here are some tips that will help you avoid them.
• Start your running program gradually and don’t try to push yourself too soon. You need to increase the fitness of your cardio-vascular system to take the strain of this strenuous form of workout. Your body needs to be prepared for the work you are going to ask of it. Listen to your body and it will let you know if you are expecting too much too soon.
• Make sure you warm up before you start to run. Do some stretches of the main muscle groups, concentrating on quads, hamstrings and glutes. Walk and jog; then start at a slow run before building up your speed.
• Increase your intensity in gradual stages. Add about 10% and hold that level for a week before you increase it another 10%. Do the same with the length of time you run. Only increase one of these elements at a time and always work at the new level for a week before moving up again.
• Don’t run at the limit of what you are capable of. This puts too much strain on your muscles and joints, and could lead to injury. The best way to increase your fitness and burn more calories is to vary the intensity of your workout. Start by adding 1 minute speed bursts into your workout at the rate of 5 or 6 within a 30 minute run. You can increase the duration of the speed burst up to 5 minutes, but do this gradually over a period of weeks.
• Try not to be competitive when you run. When you are running with others, it is easy to try and keep up with more experienced runners. Run your own workout and keep to the routine you have worked out to be the best for you.
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