Running Cramps :(

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atynk
atynk Posts: 400 Member
in Fitness and Exercise
Hi all you runners out there, I am not yet a runner lol... I had been training for my tri a triathlon where it was only a 2km run, and even during that time I found I would get cramps near my ribs on the right side.
Now I am taking my training to a higher level doing 4km now and eventually 10 km. I still have these cramps :(
Its hard to stay motivated and running when you have this side pain all the time. A runner friend said that once I am used to
running over 30min these cramps should disapear... PLEASE someone give me some hope and tell me this is true lol ... I hate running right now, but feel if I didn't get cramps I could be someone who loves it!
I have been running through them, but they mostly stay until I am done running :(

Replies

  • 00trayn
    00trayn Posts: 1,849 Member
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    I'm starting out running as well (I'm up to a mile without stopping) and I've had issues with side cramps in the exact same spot. I've read in a few places that it's attributed to not breathing correctly. You should breathe in through your nose and out through your mouth, and when you breathe in, take a breathe so your stomach puffs out a bit. It's technically called diaphragmatic breathing. Also keep your shoulders back and don't tighten your fists. I've found that when I start to get a side stitch, I take 30 seconds to really focus on diaphragmatic breathing and it goes away. I'm also a former clarinet player and that's how we were taught to breathe... good thing it came in handy!
  • JennaM222
    JennaM222 Posts: 1,996 Member
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    ah ha!! This same thing happened to me when I fisrt started running. I started really hard, and my bady was not prepared for it. My Mother ( who is a marathon runner and also teaches a running clinic ) suggested to run for 10 mins, speed walk for 30, and back to 10 mins running, etc. when you are speed walking for the 30 seconds, try to take deep breathes...It worked for me?

    good luck!! :)
  • elmct57
    elmct57 Posts: 594 Member
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    The most effective way to prevent a side stitch is to avoid "shallow" breathing. Shallow breathing can be defined as taking in a small volume of air with each breath, using only a small portion of the total lung capacity. When this occurs while running, the diaphragm remains in a consistently high position and never lowers enough to allow the connective ligaments of the liver to relax. The diaphragm becomes stressed and a spasm or "stitch" results.

    Instead, one should breathe "deeply", also known as "belly breathing" while running. This allows the diaphragm to fully lower and reduce the stress on it.

    Here's an exercise to try. Lie down on the floor, place a hand on your belly and breathe deeply. You are belly breathing correctly if you feel your hand raise slightly. If only your chest moves up, you are not breathing deep enough.

    A technique that is very successful in preventing side stitches while running, is to periodically "purse" the lips while exhaling, as if blowing out the candles on a birthday cake. Again, deep breathing is required to be effective.

    Another technique that helps, is to exhale as the left foot strikes the ground, instead of the right foot. The organs attached to the diaphragm on the left side of the body aren't as big as those on the right side, so there is less strain on the diaphragm.

    other tips involve making sure you're not dehydrated and to work on strengthening abdominal muscles.
  • cameron_en
    cameron_en Posts: 54
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    Hi~ :smile:
    I've been running for quite some time now and I've dealt with a lot of cramps myself. Initially they'd stop me from running but now I've learnt to put up with them. You just need to realise that the pain caused by a cramp (especially the ones located around the rib cage/stomach area) is only temporary and will fade soon enough during your run. I guess in a sense the pain tests your determination to continue, if you do manage to continue then it will be defeated, if you give into it it'll just come back later. That's just how I think of it.
  • sngnyrslp
    sngnyrslp Posts: 315 Member
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    It's true! It's true!! I had the same problem when I started running and it was so frustrating and disappointing because all I wanted to do was get in shape and be a runner and learn to enjoy running. Now I run around 3 miles at a time (about 30 minutes) and I'm happy to report that my cramps are pretty much gone! The only time I get cramps anymore now is when I'm dehydrated or if I eat too soon before running.
    So have hope and keep at it because it DOES get better!
  • Precious_Nissa
    Precious_Nissa Posts: 416
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    Not sure how true this is because I never researched it for myself....but my heart dr told me that anytime you do a workout or routine and you begin to get any type of cramp, its normally because you need to increase your water intake.....
  • ritodcin03
    ritodcin03 Posts: 105 Member
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    The other posts are spot on about breathing. I found that if I start off running right out of the gate, I will get a side stitch too. Instead I start with walking for a couple of minutes then I do baby running steps ( I feel kind of silly but it allows me to get my breathing right and warms up my legs) and then eventually I am running with a normal stride. Don't give up! Once you get your breathing right and find your comfort stride, you'll be unstoppable!
  • aippolito1
    aippolito1 Posts: 4,894 Member
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    Not sure how true this is because I never researched it for myself....but my heart dr told me that anytime you do a workout or routine and you begin to get any type of cramp, its normally because you need to increase your water intake.....

    Nope! 'Cause you can get cramps from drinking too MUCH water. In this case, tynkaluk, it's your breathing. Like 00trayn said, breath deep in through your nose and puff it out quicklky through your mouth. A lot of times while walking, I'll get distracted by thinking and forget to deep breathe and my side starts to hurt. As soon as I focus on my breathing, it goes away.
  • atynk
    atynk Posts: 400 Member
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    Not sure how true this is because I never researched it for myself....but my heart dr told me that anytime you do a workout or routine and you begin to get any type of cramp, its normally because you need to increase your water intake.....

    Nope! 'Cause you can get cramps from drinking too MUCH water. In this case, tynkaluk, it's your breathing. Like 00trayn said, breath deep in through your nose and puff it out quicklky through your mouth. A lot of times while walking, I'll get distracted by thinking and forget to deep breathe and my side starts to hurt. As soon as I focus on my breathing, it goes away.


    There is nothing I can do about breathing through my nose- unfortunately my nose has been broken, then rebroken so many times there is no way to get air through there :(
    I will def be trying all these new tricks everyone has told me and hopefully something will work out for me. I honeslty went from not running in a month to doing 4km a time after a 20 km bike ride lol... so maybe I should let my body get used to running first!
  • chulie
    chulie Posts: 282
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    Hi~ :smile:
    I've been running for quite some time now and I've dealt with a lot of cramps myself. Initially they'd stop me from running but now I've learnt to put up with them. You just need to realise that the pain caused by a cramp (especially the ones located around the rib cage/stomach area) is only temporary and will fade soon enough during your run. I guess in a sense the pain tests your determination to continue, if you do manage to continue then it will be defeated, if you give into it it'll just come back later. That's just how I think of it.
    Sorry but i 100% have to disagree here.....cramps are from your breathing!!! My pilates instructor told me this as well...as the poster above put it perfectly...it is due to shallow, uncontrolled breathing and IF you get a cramp during running you don't have to stop...keep running but put one hand on each of your ribs and visualize the rib cage expanding and retracting...fill your lungs as much as you can slowly and release the air slooooowly........ your cramps WILL dissapear! it is definitely definitely from breathing.....

    That being said...ya, if you drink 3 gallons of water and go running of course you could still get some type of cramp and it could be from the water or food or whatever but...those specific rib cage style cramps....their breathing!!!

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