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    Running with Side Aches?!

    Posts: 215 Member
    edited February 22 in Fitness and Exercise
    I have been running for a little less than a year now, but I seem to get side aches quite a bit that are pretty painful. I push through for awhile, but often end up having to stop my run early because of the pain. Any ideas why I am getting these side aches?

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    Replies

    • Posts: 146 Member
      I have found that, as soon as I feel one start coming on, if I take some slow deep breaths it will go away. I think it may have something to do with oxygen levels, which explains why the deep breaths help.
    • Posts: 64 Member
      I have found that, as soon as I feel one start coming on, if I take some slow deep breaths it will go away. I think it may have something to do with oxygen levels, which explains why the deep breaths help.

      ^This. You need to slow down (don't stop) and take deep breaths.
    • Posts: 15,694 Member
      It's called a stitch. You're getting it because you're going too fast and not getting enough oxygen. Slow down and try to breathe deeply and evenly.
    • Posts: 397 Member
      I have the same issue and while sometimes it's due to running too fast, it isn't always for me. I've been working on running without stitches for months now and while I can't get through a run completely, usually, without a stitch, it has gotten better. What has helped me the most is this:

      5 min. slow walk, concentrate on deep belly breathing
      5 min. slow jog, slower even then a normal walk, still concentrating on deep belly breathing
      Then I start my run.

      I think my biggest issue may be that I'm a shallow breather. By easing into my run, I can focus on breathing, making sure I've got the right form down first. Then, if I still get them, that's my cue to slow down and stretch out my side.

      It's been a huge struggle for me, but I'm nothing if not persistent! ;)
    • Posts: 15
      I must be really out of shape because I get side aches even when I'm going slow! I run about 4.5-5.5 mph on average for 3mi. More training needed.
    • Posts: 680 Member
      Someone once told me to make sure I am breathing from my belly not my chest (not sure if that makes sense), pretty sure it's the difference between shallow and deep breathing. It has helped me a lot though.
    • Posts: 6,124 Member
      http://www.runnersworld.com/tag/side-stitch
    • Posts: 30
      personally, I only get side stitches running when I've had too much water to drink. that could be one cause for you also.
    • Posts: 4,301 Member
      too fast too quick; stretch and get some deep breathing in for 3-5 minutes, just deep knee bends and breathe deeply, then go out slow. Slow=30-60 second slower per mile pace then a normal run. Over time you'll develop a better breathing pattern and distance will come easier.
    • Posts: 1,842 Member
      I get these if I go too fast or if I've had something to drink too close to my run
    • Posts: 323 Member
      I don't tend to have this problem, but I have read that it has to do with muscle spasm in your diaphragm and can be prevented/helped by timing your breathing to your foot falls. This makes sense to me as I tend to breathe very rhythmically and don't get them and if my breathing pattern gets thrown off, I can feel how it affects my run. Everything seems harder and more painful! You can read some tips here: http://www.runnersworld.com/running-tips/four-ways-stop-dreaded-side-stitch
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