Cure Your Next Side Stitch

Many beginners suffer side aches, or stomach cramps, when they run. This can be because of a number of reasons.

PREVENTION

Diet

One cause of side aches is eating too soon, or too much, before you run. It takes three to four hours to digest a large meal. If you have undigested food-or too much fluid-in your stomach, your stomach muscles may cramp. Some people may be allergic to certain foods, which may cause problems. Adjusting your diet may help.

Muscle Weakness 

When you begin running, you quickly discover the weakest part of your body. That body part begins to hurt. It may be your legs, your arms or your stomach muscles-causing a side ache. Your body is telling you to slow down. Pay attention, gradually strengthen your stomach muscles, and the side aches eventually should go away.

Medical Condition 

A side ache could signal appendicitis, a kidney infection, even a heart problem. We’re not trying to be alarmist, but if you continually experience side aches while running, you may want to get a medical evaluation.

CURE

Once you experience a side ache, regardless of its cause, how do you alleviate it?

The best way to cure a side ache, while running, is to do something different. Here are some common remedies:

Breathing

Changing breathing pattern is often the best strategy for curing a side ache. Shift from 2/2 to 3/3 or some other pattern. Try belly breathing: using your stomach muscles instead of your lung muscles. (Pregnant women learn belly breathing by lying on the ground and moving a book placed on their bellies up and down.)

Change Of Pace 

Slow down. Speed up. Slowing down may work best, since one of the reasons for the side ache may be that you are pushing too hard. The side ache is a message from the body telling you to slow down. Any change in your rhythm may help relieve the problem.

Massage

Act as your own massage therapist. While continuing to run, massage the aching area. Pinching may help. Swing your arms forward, backwards and in circles. If runners around you think you’re crazy, that’s all right. Tell them you have a side ache. Everybody gets side aches.