Runner's Side Cramp

thisismynewmindset

Ouch! I HATE the side cramp a lot of runners get... I seem to be getting them a lot as I am doing C25K...

Any advice on how to prevent it / treat it??

McFrench

bump....I have been wondering the same thing!

lilRicki

I read that it's not enough ATP flowing through your system...up your potassium intake and seriously monitor your breathing so you aren't panting

JMCade

I try to stretch my sides out before I run. Stand with your feet about shoulder width apart and put your arm over your head and reach to the opposite side. I've also noticed if I eat too much before I run, I'll get those side stitches. I have to eat, so I just try not to eat big before running.

jlewis2896

Is this cramp on your right side, at the bottom of your ribs? This is one that I suffered from.

Your liver takes up a lot of space on the right side of your body. When you breathe in, it pushes your diaphragm down so your lungs can inflate, so your organs kind of all get smushed together.

Try breathing out when you land on your right foot -- you won't be able to do it EVERY time your foot lands, but do it just a bit and it'll help alleviate some of that pressure. Also, focus on breathing out slowly and completely, and don't gasp in when you inhale. I think breathing is the hardest thing about running!! Try to make it as fluid as you can -- it'll get easier!

jlewis2896

Oh, forgot, if your cramps are in your legs -- watch your electrolytes. Potassium is key.

Victorian131

Thank you, I'm doing c25k and always seem to get one in my ribs making it really painful to breath after about 15 minutes. Its really getting in the way...I'll try having more potassium, thank you again!

biddysaurus

When I first started running I had this problem a lot. Breathe. Seriously...focus on your breathing. One trick I used was to try to breathe every 2 steps. I don't know if other people try that but it seemed to work. Also, don't eat or drink right before a run...jarring of stomach contents seems to cause it sometimes too.

Way to go on the C25K!!

fredd500

How are you doing on C25K? I have just completed W2D2 and enjoying it so far...

hail87666

I have a similar question ....does anyone else get a stitch in their groin or am I completely weird?? It's always on the left side and is like a pulling pain upwards and to my side, and it gets worse if I focus on my breathing?

sabracadabra

I've noticed I get them when (a) I eat within an hour before running, (b) when I am not regulating my breathing enough, and (c) when I am not drinking enough water. I heard once that the build-up of lactic acid in your muscles during exercise sometimes can be to blame - try drinking lots of water and breathing deeply to get rid of it. That helps with (b) and (c), but if it's (a) that's to blame, I just try to get through it and make a mental note to not have a snack right before workouts!

aprilfiege

I get those all the time! What I do (looks kinda silly) but works! I breath in as hard and full as I can through my nose then push the air out through my mouth also as forceful as I can.... I do that about 5 times and you can literally feel the cramp relax itself.... My Dad showed me this trick while running a track and it was amazing! Works every time! Good luck.

rgutie1

I did c25k day one yesterday and I got the side cramp real bad on my left side right around the breastbone. Hydrating helped but it took a few hours to relax.