Jul 19 in General Discussion
How To Get Rid Of Side Cramps/Stitches While Running
I remember when I was training for my first marathon, every run was the same.
It ended with me having an achy pain on the right side of my stomach.
It started as just a dual pain, but as I continued to push through, the pain got worse and worse.
After a few minutes it felt like I was getting stabbed by a knife. Out of sheer pain and fear I would stop and walk.
I knew if I wanted to finish the Portland Marathon, I had to figure out what was going on.
So I tried everything…
I tried changing how fast I ran…
When I ran…
What I ate and drank…
But nothing worked.
Still every run ended the same.
After a quick Google search, I realized that my side cramps were because of my breathing.
My breathing was too short and shallow.
I needed to take deep, slow, controlled breaths.
So that’s what I did.
I started to pair my breathing with the number of steps I took.
I called it the 3 x 3 framework.
For every three steps I took, I would inhale, and then exhale for the next three steps.
Really focusing on getting oxygen deep into my lungs.
And because I hyper focused on my breathing, my side cramps/stitches went away.
Now every time I go on a run, the first thing I think about is my breathing.
I try to get my breathing under control as fast as possible. I then try to maintain my rhythm throughout my runs.
If I start to feel a side cramp/stitch forming, I reset my breathing, following the 3 x 3 framework.
Give this a try if you are getting side cramps/stitches on your runs.
If you got value out of this post, share this with a friend who also gets cramps/stitches on their runs.
Tony
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How To Get Rid Of Side Cramps/Stitches While Running
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