Getting side aches while running

Nymeria42
Nymeria42 Posts: 21
in Fitness and Exercise
So I love to run but HATE when I get side aches, just ruins the whole run. I like to run in the morning after I get up and before I eat breakfast so I hopefully minimize my chance of getting one, however I still get them sometimes. I drink lots of water everyday so I know that isn't the cause and I try not to eat right before I run. Does anyone have any tips or tricks to minimize or relieve side aches?

Replies

  • brandyk77
    brandyk77 Posts: 605 Member
    these do suck

    Try more controlled breathing while you have it and taking your hand RIGHT under your rib cage on the front and the back and squeeze.
  • Lori1472
    Lori1472 Posts: 37 Member
    Bump because I get these often! :(
  • njmp
    njmp Posts: 277 Member
    bump!! meee toooo!!!
  • aejbx4x7s
    aejbx4x7s Posts: 111
    For me these diminished the more I ran. The two things that helped me: 1. control your breathing. Breathe in when one foot hits the ground and breathe out with the other. Make sure your breathing remains steady. 2. Tighten your core. When I engage my abs, I get fewer cramps.

    Cramps totally suck especially when you want to keep running!
  • DrBorkBork
    DrBorkBork Posts: 4,099 Member
    I've found that stretching has really helped my side stitches. Do a tricep stretch each side. Hug your arm to your opposite side, repeat other side. Then do the crescent arm over head and bend. Anything that gets your mid section stretched and leaning.
  • 00trayn
    00trayn Posts: 1,849 Member
    I found there were two sources of my stomach aches and stiches while running.

    When I first started, I correlated stomach pains to what I was eating beforehand. Bananas were the main culprit, but in general, I can't eat too close to running. I give it at least an hour, if not more.

    Second is definitely breathing. When I don't take deep breaths and I find myself taking erratic shallow breaths, I get the dreaded side stitch. I have exercise asthma, so if I don't really focus on deep breathing, I can't run for long. I had a side stitch at the end of my 5K this weekend and I really had to stop, walk and take deep breaths for a minute so I could start running again to the finish line. When you breathe, your belly should puff out. I usually breathe in for 3 steps and breathe out for 3 steps to prevent myself from taking too shallow of a breath.

    I hope that helps! That was my biggest issue when I had to get used to running, and counting my breaths in my head really helped.
  • Schnuddelbuddel
    Schnuddelbuddel Posts: 402 Member
    I find breathing deeply helps them. If you have them, breathe in for 4 steps, breathe out for 6 steps.. that makes them go, and keep breathing deeply through your run rather than shallow :)

    This helps for me, maybe others have other ideas :)
  • Hoakiebs
    Hoakiebs Posts: 430 Member
    I used to get them and I believe it could be due to low potassium, but I could always get rid of them by sucking on a popsicle, as wierd as that sounds, especially banana flavored ones.
  • lizard053
    lizard053 Posts: 2,344 Member
    A personal trainer friend told me to drink some water every time I get a stitch in my side. It's an early sign of dehydration while working out.
  • Heaven71
    Heaven71 Posts: 706 Member
    http://www.makeithappen.com/wis/readings/sidest.html

    This article should help. Breathe deep and in to the diaphram. It wil help, I promise.
  • kvhmc
    kvhmc Posts: 33 Member
    I don't know what country you're in so you might have different terminology, but I'm from the UK and would just call that a 'stitch'! It's slightly more complicated than this, but basically when your muscle cells aren't getting enough oxygen to perform aerobic respiration they start to perform anaerobic respiration and produce lactic acid. This will build up with the anaerobic respiration and becomes painful. It's a totally normal thing, and the lactic acid dissipates as you perform enough aerobic respiration. Try to control your breathing from early in your run to try to maximise oxygen uptake. On the side that's hurting, I also hold my arm above my head to stretch it, although I'm not sure this is necessary :)
  • my2gr8boys
    my2gr8boys Posts: 39 Member
    Bump!! I get them all the time lately, and it's so frustrating!!!!!!! :angry:
  • PlunderBunneh
    PlunderBunneh Posts: 1,705 Member
    I've found that stretching has really helped my side stitches. Do a tricep stretch each side. Hug your arm to your opposite side, repeat other side. Then do the crescent arm over head and bend. Anything that gets your mid section stretched and leaning.

    This really helps me. In addition, I don't eat within 90 minutes before a run, and I don't drink much water, although I make sure to drink enough before that.
    If one starts sneaking up on me, I stick my right arm straight up in the air, grab my right elbow with my left hand to stretch out the side, and take a couple of deeeeeeep breathes. That normally quiets them right now.
  • rudegyal_b
    rudegyal_b Posts: 593 Member
    http://en.wikipedia.org/wiki/Side_stitch

    i get them and just run thru the pain, they always disappear after a few minutes
  • OceansForever
    OceansForever Posts: 221 Member
    I don't know what country you're in so you might have different terminology, but I'm from the UK and would just call that a 'stitch'! It's slightly more complicated than this, but basically when your muscle cells aren't getting enough oxygen to perform aerobic respiration they start to perform anaerobic respiration and produce lactic acid. This will build up with the anaerobic respiration and becomes painful. It's a totally normal thing, and the lactic acid dissipates as you perform enough aerobic respiration. Try to control your breathing from early in your run to try to maximise oxygen uptake. On the side that's hurting, I also hold my arm above my head to stretch it, although I'm not sure this is necessary :)

    Hah! I must be using the British terminology over here (US) - lol - that's why people looked at me funny when I was talking about side stitches;


    Anyway, I used to have problems with those and tried all kind of things. What worked for me was breathing in two steps and breathing out three. This way, you never start breathing in on the same foot (someone suggested that online but I forgot the reason for it).

    That's the only thing that ever worked for me. Also breathing out longer helped.

    Mine got so bad that they moved in my neck (on the side) and I could barely breath due to the pain.

    Good luck!
  • GW1970
    GW1970 Posts: 81 Member
    as already said. Breathing is the key. try deep breaths in through the nose and breath out through the mouth, whilst continuing to run . this helps.
  • HeatherMN
    HeatherMN Posts: 3,821 Member
    A personal trainer friend told me to drink some water every time I get a stitch in my side. It's an early sign of dehydration while working out.

    ^^I've read this several times. Dehydration is a big factor in cramping and bowel issues when running.
  • mtneerjk81
    mtneerjk81 Posts: 65 Member
    I used to have this problem quite often. But after I started running a lot more and got involved in running marathons, half-marathons, etc., I actually worked with run coach for a few months. The information people are providing regarding food is correct, but not be the full culprit. You also need to consider three other issues:

    1. Breathing is critical - if you aren't breathing correctly, this can be a definite source of the pain.

    2. Running technique - This could be a major source of the pain (and it was for me). You may not even realize it - and I didn't until I was filmed while running - but it's very easy to slightly bend forward while running. It's a natural reaction as you get tired. Make sure you are running with a tall posture. Keep your back straight and your arms pumping. Your arm motions help keep your lungs open and allows for better breathing and helps for better oxygen intake.

    3. Finally, your shoes! Too many people are out running with a shoe that they believe fits correctly, when it actually doesn't! If you have a local running store (in my area, Fleet Feet or Body 'n Sole), they employ professionals who know how to determine the best shoe and best fit. They watch you run, see how your feet contact the ground, and analyze your stride. They will then provide you with options and explain why certain shoes could be bad for you. Once I bought the right kind of shoes, running became much more enjoyable and I haven't had any pain whatsoever. As my coach told me, all three are related:

    The wrong shoes will lead to poor posture. Poor posture is poor technique. Poor technique leads to poor breathing. Poor breathing will lead to unwelcome pain!

    Enjoy the running!!! Hope at least something in this post helps!
  • JennaM222
    JennaM222 Posts: 1,996 Member
    As the above poster said..

    and also I am a runner, I find it helps me ( and my mother who is a marathon runner ) to push in the spot where you have the ache ( front of stomach and back ) and breath in deep and push out hard fast and deep -

    give that a try next time!
  • juicemoogan
    juicemoogan Posts: 994 Member
    I had that too and asked for suggestions about it and got all sorts of things recommended.. none of which really worked..

    What i find DID work was deep, continuous controlled breathing.
  • mmklinemm
    mmklinemm Posts: 58 Member
    bump!
  • htmlgirl
    htmlgirl Posts: 314 Member
    bump...
    I've been getting these lately and I'm not sure why... I never got them before at my early stages in running (c25k program) but lately I've been getting them. My husband said that it may be dehydration or I'm not getting enough sodium (my intake levels seem to be normal). I will try these suggestions today and see if they help.
  • AndreaL0918
    AndreaL0918 Posts: 47 Member
    Bump....me too!
  • Sheila_Ann
    Sheila_Ann Posts: 365 Member
    bumping so i can read this later!

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