Side cramps: Sometimes referred to as side stitches, these typically occur just below the rib cage and are usually a result of shallow breathing or an electrolyte sodium and potassium imbalance. If shallow breathing is the reason behind your cramps, stop running and focus on deep breathing by placing your hand on your stomach.
Side stitches are also often more of a problem for beginner runners , however they can affect runners of all experience levels. More often than not, a side stitch occurs when you went out too fast at the beginning of your run without a proper warmup.
If you do get a stitch on your run, stop and walk, stand up tall and focus on deep belly breathing until the cramp subsides. Some people also get stitches at the beginning of a race because of nervousness, which can cause you to breathe more rapidly. Whether you're competing in a marathon or just going for a short jog after work, getting a cramp is always something runners hope to steer clear of. From a side stitch in your abdominal area to a Charley horse in your calf, cramping up can force you to start walking, come to a screeching halt and just overall, ruin your run.
Although there isn't significant evidence-based research on how to avoid getting a cramp while running, experts do have plenty of recommendations on how to decrease your chances of cramping up.
Here are eight ways to help stop cramps from getting in between you and your next run or race. From facilitating with weight loss to relieving headaches to improving athletic ability, drinking plenty of water throughout the day can do miraculous things for one's body. Although past research hasn't proven that dehydration causes cramps, experts do believe that it may reduce the degree of pain to which a cramp causes a person.
A survey-based study in the Journal of Sports Rehabilitation found that most responders indicated that dehydration was among the reasons they suffered from exercise-associated muscle cramps. They found that fluid replacement was successful for treating and preventing their cramping , the study said. It's important to stay hydrated and to ensure you have enough electrolytes.
Electrolytes are ions in the body that conduct electricity and they're important for a wide range of body functions, including athletic performance. When your body isn't given enough electrolytes it can cause muscle weakness and excessive contraction and cramping of muscles, according to Medical Daily News.
The body's main electrolytes include potassium, sodium, chloride, calcium, and magnesium. Eating a diet rich in those nutrients, including bananas, pickles, kale, and yogurt, will help ensure a proper electrolyte balance. It can help prevent injuries.
But you don't have to wait until you feel the twinge to act. As you increase to near maximum speed, your breathing will become more labored. However, you can push through the pain and keep your pace if you concentrate on breathing deep by pushing your stomach out when you inhale and relaxing it as you exhale. Pre-stretch before running by doing side torso twists.
One of the best ways to pre-stretch the area is to lift your arms over your head and lean to the left and right at the waist. Do more lower-back and abdominal exercises; see " Achieve Washboard Abs " for more ideas. Having a strong core will help you prevent the side stitch. Send your fitness questions to stew stewsmith. Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.
Subscribe to Military. People often ask about swimming tips. Here is a typical email that truly will require a video to explain the stroke this Here are some of the samples of rigorous workouts that will help relieve your guilt and calories when overindulging during Here is a common question from a future Army soldier on his path to Rangers about how to reduce cramping while running.
Get the scoop on discounts, pay, benefits, and our latest award-winning content. Right in your inbox. View more newsletters on our Subscriptions page. Here is a workout I like to do to check progress, or lack thereof, in a variety of running styles and benchmark distances. It is possible to get through your training program with running only a few days a week, but your risk future injury.
The focus is to run shorter and faster runs in the week and a long slower run at a comfortable pace on the weekend.
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