stomach cramps while running

M

ManLondon

0
I did the JP Morgan Chase Corporate Challenge on 6th July 2006 in London.
It was a 5.6 Km run.
I have never been a runner - just have been weight training.
Within 4 minutes into the run, I started to have stomach cramps - on the sides. These cramps lasted for the whole of the race and forced me into walking many times.

Does anyone know what causes these cramps? Any suggestions to avoid it?
 
running with food in your stomach can do that. It does to me, but I run on an empty stomach normally so i dont get the pains.
 
It might also be your breathing. When I first started running I didn't really focus on my breathing and I would get a lot of cramps. I don't know how to explain how to breathe properly while running, I am still trying to figure it out myself, but I've seen some other posts about it. Good luck!
 
When this happens to me, I focus on forcefully exhaling and that always seems to work after just a few minutes. I've heard the causes can be due to dehydration. Also, I've heard that breathing in slower, more controlled breaths, as opposed to breathing quickly, also helps prevent this.
 
I think the breathing is all very individual. I get side aches from wrong breathing (make sure you aren't breathing shallow) or if I have had soda or other junk during the day before a run. I also get side aches if I've taken a long break and am out of "running shape". As you run more your core gets stronger and your running posture is better. I don't know if its correlated with the side aches but they tend to go away the stronger my core is. I use headphones to avoid beeing TOO tuned into how I'm breathing but I know breathe in for 3 strides, then out for 3 strides (kind of like swimming). This seems to work for me. Hydration is important...but having a "water belly" is NOT good so its a fine line. If you get the side ache try a few very deep breaths as soon as you feel it coming on. wearing a sweatshirt tied around yoru waist for pressure will work too. I've done that too. One more thing to try is stop breifly put hard pressure on the ache and forcefully cough while bent over. Ha! it sounds goofy but it works. good luck!
 
niceone said:
running with food in your stomach can do that. It does to me, but I run on an empty stomach normally so i dont get the pains.
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On the race day, 6th July, this is what I had:
Breakfast 7.30am 2 boiled eggs, 2 bananas + a glass of soya milk.
Lunch 12.30pm veg falafal sandwich.
Bought a 500g pack of greek yogurt+Honey. And finished it between
1pm and 4.30pm.
Had about 2.5 -3 litres of water between breakfast and 4.30 pm.
200ml of water around 6pm
Race started at 6.45pm

PS:
Age 29
Sex M
Height 5' 7''
Weight 74kg or 163 lbs
 
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Run in DC said:
When this happens to me, I focus on forcefully exhaling and that always seems to work after just a few minutes. I've heard the causes can be due to dehydration. Also, I've heard that breathing in slower, more controlled breaths, as opposed to breathing quickly, also helps prevent this.
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This is what I tried to do few times. I would stop, bend forward from the waist while standing and exhale heavily. I had heard / experienced that this does the trick but unfortunately not when I needed it yesterday! :confused:

I had a bottle of water with me during the race and had consumed about 150ml of it.
 
sparrow said:
I think the breathing is all very individual. I get side aches from wrong breathing (make sure you aren't breathing shallow) or if I have had soda or other junk during the day before a run. I also get side aches if I've taken a long break and am out of "running shape". As you run more your core gets stronger and your running posture is better. I don't know if its correlated with the side aches but they tend to go away the stronger my core is. I use headphones to avoid beeing TOO tuned into how I'm breathing but I know breathe in for 3 strides, then out for 3 strides (kind of like swimming). This seems to work for me. Hydration is important...but having a "water belly" is NOT good so its a fine line. If you get the side ache try a few very deep breaths as soon as you feel it coming on. wearing a sweatshirt tied around yoru waist for pressure will work too. I've done that too. One more thing to try is stop breifly put hard pressure on the ache and forcefully cough while bent over. Ha! it sounds goofy but it works. good luck!
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I had no junk food on the day. Will try your bent-over-cough method next time. I guess there is no harm in trying. thanks
 
Just to clarify my earlier point on dehydration - I mean that one should regularly ensure adequate hydration every day, such as the often recommended 8 glasses of water per day, more if you exercise a lot. I didn't mean specifically how much water one drinks on the day of the run. The positive effects of adequate hydration usually are not felt until after a few days of being in a good daily hydrating habit.
 
Everyone is different, but I don't necessarily bend forward at the waist - what I do is slow my pace down a little yet continue to run in good form while exhaling strongly. I take in short breaths and blow out hard. The cramp goes away in a few minutes.
 
Run in DC said:
Just to clarify my earlier point on dehydration - I mean that one should regularly ensure adequate hydration every day, such as the often recommended 8 glasses of water per day, more if you exercise a lot. I didn't mean specifically how much water one drinks on the day of the run. The positive effects of adequate hydration usually are not felt until after a few days of being in a good daily hydrating habit.
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I see your point.
I drink insane amounts of water. I have finished bulk phase and I am cutting now. So drink loads of water. Typically 4-5 litres of raw water a day .
 
Run in DC said:
Everyone is different, but I don't necessarily bend forward at the waist - what I do is slow my pace down a little yet continue to run in good form while exhaling strongly. I take in short breaths and blow out hard. The cramp goes away in a few minutes.
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I am writing down my notes, thanks:)
 
ManLondon said:
I see your point.
I drink insane amounts of water. I have finished bulk phase and I am cutting now. So drink loads of water. Typically 4-5 litres of raw water a day .
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well, i hope then that some of these suggestions work out for you. i'm a good water drinker too, eat very well, and still get the occasional running cramp. I love London by the way!
 
Run in DC said:
well, i hope then that some of these suggestions work out for you. i'm a good water drinker too, eat very well, and still get the occasional running cramp.
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Well thats what I hope. I am not a runner - just weights-junkie, so thought one of the experienced runners may suggest.

Run in DC said:
I love London by the way!
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I can imagine that. Last month, I could not believe the number of folks from the other side of the Atlantic I saw in the London tube (Subway in USA).
Amazing! You guys must love London in summers or just dying to get out of USA in summers. :)
 
Run in DC said:
Been there in the winter too . . .
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And you still love it?:confused:
I hate it in winters. Too grey and wet! Just horrible.
4 weeks of summers and then it is all dull and gloomy. :mad:
I think is our bad weather-karma.:)
 
ManLondon said:
And you still love it?:confused:
I hate it in winters. Too grey and wet! Just horrible.
4 weeks of summers and then it is all dull and gloomy. :mad:
I think is our bad weather-karma.:)
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getting a little off-topic here, but I love the incredible history and diversity of the city. plus you londoners are more easy-going and more fun that my fellow conservative citizens. and you just can't get a pint of guinness here that is poured as well as it is in London (or Dublin). right though, your weather's not that great come wintertime, but then it's colder in DC over the winter. did almost get myself killed when running recently in London, I have not been often enought to automatically look the right way when crossing streets!
 
Firstly you need to differentiate more clearly whether it is a stomach cramp you're getting or a 'stitch'.
A 'stitch' being the feeling as if there is someone twisting the muscles in your side and yanking them on each breath.
A cramp being when you ingested a laxative and now you stomach is really making you pay for it!
From what you've said thus far I would say you've been getting 'stitches'. These are extremely uncomfortable and is the downfall of many a runner.
A 'stitch' is cramping of various smaller muscles in the abdominal region. One can get them in the sides, or on top of the stomach just below the ribs - in the latter the muscles of the diaphragm actually go into spasm.
They are primarily cuased by incorrect breathing technique. Many notice that if they start talking to someone while running a stitch develops - simply because their breathing becomes 'out of sink'. The way to stop a 'stitch' is to try exhale every 2nd time your left foot touches the ground. This helps to get your breathing rythmical - ofcourse one does need to be fairly fit to be able to maintain a steady breathing rate. But that will come.
For now just focus on that left foot, don't talk, and run slow enough!
Also don't drink or eat within 50 minutes of running. Not good to run on entirely empty stomach - you'll burn just as much muscle fibre as fat!
 
If this hasn't already been said, try and breath in your stomach, not your chest. What I mean by that is rather than making your chest expand, make your stomach do that. That causes proper circulation.

Also inhale with your nose, exhale with your mouth.
 
how to breath while running

I am trying to learn to breath out my mouth and in my nose and I feel like I'm doing lamaze. (I don't know how you spell that. It's the breathing technique you do when delivering a baby.) I will try that step thing where you breath out on every second time your left food touches the ground. I seem to keep a pace of breathing in through mouth/nose and then breath out twice through the mouth. I'm sure with time I also will figure it out. I don't understand the breathing through the stomach.
 
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