As an online running coach, I get a lot of questions about side stitches as they will occur at some point in almost any runner’s lifetime.
While there has been a lot of articles written about what exactly a side stitch is and how to prevent one – not eating too close to a run, stretching, and walking are some – what do you do when it is too late and you’ve already got one?
Most conventional wisdom says slow down, stretch, and wait until the ache subsides.
Great advice when you’re not in the middle of a race, an important workout, or running with a group!
Luckily, some sage coach many years ago gave me a great suggestion; expand and contract your diaphragm in the opposite direction it naturally wants to.
Confused?
Let me explain.
Put your hand on your stomach and take a deep breath. Which way does your stomach move?
It expands, correct.
As in your stomach moves up against your hand. Now, keeping your hand on your stomach, breath out all the way; this time your stomach contracted or moved down, right?
When you have a cramp, force your stomach to do the opposite of what it naturally wants to do, which is expand when you breathe-in and contract when you breathe-out.
It’s a little difficult to get the hang of a first, but practice a few times and it will become easier.
Once you’ve got the rhythm down pact, make your breaths deep and forceful, taking all the air in that you can, every little gulp you can manage – and letting it all out – forcing out every molecule. Do this a few times on the run and your cramp will disappear.
You’ll still have to slow a little at first because of the change in breathing rhythm, but you won’t have to stop completely. The more you do it, the better you’ll get and the more efficient at relieving cramps you’ll become. For more information on how to breathe when running, click here
4 Responses
I have been running for over a year and I still have issues with pacing myself and breathing. The articles I have read here give great, practical advice on these elements and I will put them into practice on my next run.
I love your articles and they are really helpful but I have a question on motivation. I can run about a 9 minute mile but everyone else on my cross country team can run 8,7,6, even 5 and i’m always left behind and whenever something painful happens on the track the coaches of my team won’t let me do barely anything and i’m feeling really bad about myself now so what do I do to motivate myself?
Hi Danielle, thanks for reaching out. We actually have some great posts about motivation and what to tell yourself during a run. This is probably the best example of this https://runnersconnect.net/coach-corner/marathon-training-tips-how-to-motivate-yourself-during-intense-and-monotonous-weeks-of-marathon-training/ It is tough for us to give you specific advice as if you are in pain, it is not a good idea to continue running, so you are best to back off like your coach says. However, if you continue to focus and get the work in through cross training when you cannot run, it will help you continue to get stronger. Hope this helps!