Question for the runners about cramps

Newfiedan · February 2011

I thought I would post this question to the ppl who run for their cardio workouts and see what they think about what I am finding. I started out about 2 mths ago running, at first barely doing a mile and half without feeling like I was going to die lol (I was always more of a weight lifting kind of guy than cardio) to where I am at now which is running 4 (40-44 mins) miles on a 2% incline. I find that when I am doing just a straight run I get abdominal cramps or stitches in my side at about 2 miles in or a lil more roughly 20 mins in, they can get quite painful and I usually push trough the stitches without slowing down but abdominal ones make me slow down and take a breif rest period. I think its odd because I went from wicked shin splints a few weeks ago to these cramps. I do not eat any large meals an hour or so before my cardio routine. so I don't think its that. I now mix it up with HIIT training to prevent getting the cramps and with HIIT I rarely get them or if I do they are not as bad, its mostly just during the straight run. I do not consider myself much of a runner still lol as I am just getting to the point of enjoying it. I have also found that what bothers me changes over time, the last week its been my hip joints and knees and am taking walmart's joint care to help remedy that. I do the routine on average 3 times/week with weight days in between the cardio days and 1 to 2 days of rest depending on what my body tells me.

jabbogurl · February 2011

I just started running too and my knees and ankles joints are sore, especially in the morning when I first wake up. Supposedly, its just your body getting used to it and it goes away. We'll see. With the cramps, I thought I heard somewhere, maybe from my husband, that its due to lack of oxygen to the muscles. So make sure you're breathing right and drinking enough water during the day.

ashley0616 · February 2011

I get really bad stitches sometimes too, but I'm not awesome enough to run through them. They KILL and I have to slow down and usually walk with my hands over my head for a while before they go away. I'm interested to see what "real" runners say about this.

Newfiedan · February 2011

I doubt its my breathing lol, I do slow controlled breathing in through my nose out through my mouth with pursed lips, breathing technique is something I got down pretty well with weight training. O for the ankles thing try taking some joint care from walmart, glucosamine and chondroitin mix, does wonders. Also massage the tendons when your relaxing it will help you out. The stitches are not brutal they feel more like a sharp knife being stuck into my love handle area, I like to think of it as the fat protesting being shed lol.

rdoyon · February 2011

I have also been running for a month straight now and am up to where you are. I finished my first 5 miles in 58 min. I seem to get those same cramps when I finish my first 2 miles. I think it's because on my way to the gym I drink a lot of water..and then don't drink any water while running for 40-45 min. Maybe not. but I have been trying to drink water more so throughout the day then right before I go running and it seems to help a bit..Again no expert in running but it could be your drink/food intake right before??

Either way, don't stop your running routine, it's the best cardio exercise for the heart!

Happy running!
Rachele

RMinVA · February 2011

I rarely have issues w/side stitches and when I do they are usually related to food. Even though you are eating more than an hour before you run, maybe it's what you are eating? I know a lot of people that refuse to eat dairy before a run for that reason. But I don't have any issues with it.

Someone already mentioned breathing.

Another thought would be to maybe just slow it down a bit. You may be trying to do too much too soon.

Sorry I can't be of more help.

Newfiedan · February 2011

prerun is usually a piece of fruit or 2 or perhaps a small meal about 150ish cals, no dairy though.

Fernandomike · February 2011

I was plagued by side stitches as well. The problem is with your breathing. Make sure that you are breathing very deeply to the point where you are audible. I read somewhere that when you run hard your diaphragm can get in the wrong place if your aren't inhaling and exhaling properly. There is some serious jostling going on in your insides. When you force air out in a tight, whistling style, then it is typically in the right place and there are no side stitches. Try to exhale when you land on your left foot. I found that I was nearly always rhythmically inhaling on my right foot and taking too shallow breathes. Since doing these things, I haven't had a single occurrence. Best of luck.

wxsarah · February 2011

Hi guys!

Side stitches are from a couple different things:
1) You are not breathing deeply enough. Yes, you may be breathing in through nose.out through mouth, but are you drawing in all the way to the stomach or breathing shallowly? Check it out. One way to remedy this? Check you posture and run with your hands on your lower back, behind your hips, pointing down. This should correct your posture and help you breath deeply.

2) You are dehydrated.

Hope that helps!

Newfiedan · February 2011

interesting I will give that a shot. I doubt dehydrated I drink about 4L of water a day and on cardio days thats closer to 6-8L. Breathing is very deep in filling the chest and slowly out, an of course as I push harder it will get faster until I am done my interval.

Newfiedan · February 2011

bumpage

RMinVA · February 2011

http://sportsmedicine.about.com/cs/injuries/a/aa053100a.htm

Interestingly enough this article links side stitches to fruit juices. You said you were eating fruit before your runs, so maybe try less acidic fruits like bananas or apples. Also try adding a bit of protein to the mix: maybe a handful of nuts/nut butter or cheese.

I had a great 5 mile interval run this morning on a half a large apple. TBSP of peanut butter and a homemade iced latte.

Newfiedan · February 2011

I am reading the article now thx for the link.

syiyi · February 2011

Muscle cramps are caused by a lack of oxygen in the blood. This means that you need to drink plenty of water to fuel your body. Since exercising causes sweating and you loose water.

I say drink water! : )

Newfiedan · February 2011

I guess you did not see that I drink 6-8L on cardio days and 4-5 on noncardio days.

Newfiedan · February 2011

bumpage

Fernandomike · February 2011

I don't know about the fruit or eating in general since I haven't modified any of that. Concentrating on forcefully breathing and exhaling when my left foot hits has stopped side stitches completely for me.

Question for the runners about cramps

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