Everyone has encountered it before while running, the dreaded side stitch.  I remember my first side stitch.  It was the first pain I ever felt when running.  I was running around a track at the age of 5 and remember thinking, ‘Why was my body feeling this way?’  Well, apparently my 5 year old mind wasn’t the only brain that couldn’t figure out what this side stitch was and why it occurred.  Scientist and doctors still debate the exact cause of the side stitch, but there are some agreed upon possible causes.  We at SeriousRunning.com and the community of runners will figure it out.

Side stitch, or often referred to as ETAP (exercise related transient abdominal pain), are an intense stabbing pain under the lower edge of the ribcage.  It may be caused by internal organs, like the liver and stomach, pulling down on the diaphragm as you bounce up and down while running.  This makes sense because runners are constantly bouncing up and down.  However, a more agreed upon theory, is that side stitches may be caused by the contraction of the liver or spleen, which squeezes extra oxygen-carrying red blood cells, leaving this area of the body without the proper amount of oxygen.  This is why many runners get side stitches when they are having more than usual difficulty breathing.

When you feel the side stitch, keep running.  Slow down a bit to a jog and concentrate on your breathing.  Take deep breathes in the belly (medical term) first to get the oxygen pumping in your blood again.  Then start taking shallow breathes, pushing as much oxygen into your blood as quickly as possible to get it moving in your side again.  Then start running again.

Runners typically get the side stitch on their right side because that is the side of the body that their large liver is on.  Your liver enlarges, squeezing the extra oxygen-carrying red blood cells, causing you to get a stitch.  One way to try to avoid this is to concentrate on breathing when you strike your right foot on the ground instead of your left foot.  This will allow more oxygen go to the ailing side of your body.

In order to avoid side stitches before you even start running, strengthen your core muscles like you abdonimals, lower back, and obliques.  Stretching before your run helps too.  Raise your hand above your head and lean to one side stretching out your side muscles like you are on an 80s aerobics video.  Add a head band and ankle scrunchies to get a full stretch.  Also it is important to eat properly; try to avoid eating 2 hours prior to working out.  Eating just before running can give you cramps that may put more strain on your oxygen flow.  An old wife’s tale that has worked for me is to avoid carbonated beverages.  I used to not drink any carbonated beverages while in track and cross-country season; but that is tough now that beer and I have become acquainted.  This theory makes sense because carbonated beverages make it more difficult for oxygen to move in your blood stream which is the cause of side stitches.  It worked for me, I never got side stitches during the season.  Plus I had a cool red mustache from drinking so much Hawaiin Punch!

So don’t let a side stitch slow you down.  Do these things to avoid getting them in the first place and keep on a runnin’.

Every runner has encountered cramps at one time or another.  There are two type of cramps, muscle cramps and “stitches” which usually occur in your side while running.  Both can be debilitating during a run, but I want to focus on in this post on muscle cramps.  Muscle cramps occur when you muscles tighten from overexertion or dehydration.

To avoid developing muscle cramps during your run or race you should make sure you stretch properly beforehand.  Stretching helps loosen your contracted muscles in their rest state.  You should stretch 10-15 minutes before any run or race, focusing on your lower body muscles.  Calves and thighs are the most prone to getting cramps so make sure you stretch both of those areas well.

Stretching also helps loosen you muscles.  Often if you start a race or run too fast your muscles can cramp up.  You need to warm your muscles before putting them in an intense work out.  It’s like getting out of a hot shower on a cold morning without a towel.  Not cool.  Run or walk for 10-15 minutes before a race to warm your body.  If you are going on a training run, start off slow and then build your way up to a faster pace.  The colder the weather, the more you need to warm your muscles.  There’s a direct relationship there.

Hydrating is important to avoid muscle cramps.  When running your leg muscles need more blood and oxygen, which is difficult for your body to do if it is dehydrated.  Make sure you drink plenty of water and sports drinks so you can get the  electrolytes your body needs.

If you do incur muscles cramps, the first thing you should do is slow down.  You don’t have to stop, but you do need to give your cramping muscles a break so they can catch up to the rest of your body.  Know you limits and slow down.  When you stop running make sure you stretch out the cramping muscles considerably.  A post run stretch will do wonders for how your muscles feel the next day.  Drink plenty of sports drinks to give your cramping muscles the electrolytes they need.  When you get home, apply heat to the area to loosen the muscles.  Lastly, massage the muscles to loosen them up.  The best part of being a runner is that you can massage your own legs!

Don’t let cramps cramp your style.  You’re style is too good for cramps.

Throughout my running career I have gotten Nocturnal Leg Cramps.  I’ve noticed that I get them if I start an intense training plan.  Last night I got a nocturnal leg cramp but I am not sure why.  I actually have been running less than normal lately.  I tapered off for a race this past weekend and have had some knee pain this week so I have been running less than normal.  I get my Nocturnal Leg Cramps in my calves but they can also be experienced in the feet or thighs.  The cramp is an involuntary (of course, you’re asleep) and forcible contraction of the muscles.  The pain can be sharp and last from a few seconds to minutes.  Nocturnal Leg Cramps are one of those medical phenomenons that no one agrees upon or knows exactly why they occur.  Here come the blogs to fill that void!  I have heard hypothesizes about overexertion of muscles, flat feet, standing on concrete, dehydration, low levels of minerals like magnesium, potassium, calcium, or sodium, and the reduced blood flow causing Nocturnal Leg Cramps.  I think it is one of those medical issues that you just have to figure out for yourself.  Don’t worry, I can help you with your scientific method.  Think about every time you have experienced a nocturnal leg cramp and try to determine a universal theme of those nights.  My personal theory has been that overexertion of muscles; however, that theory may have been broken last night.  At any rate, simply listen to what your body is telling you.  I know you don’t like being told what to do, but your body is important.  It has feelings too you know.

Once you determine what may be causing your nocturnal leg cramps you need to try to prevent them.  If you think it is due to a lack a minerals, then trying eating more greens, mixed nuts, or whole grains which are rich in magnesium.  Being the athlete that you are, I’m sure you are already making sure you have enough potassium, calcium, and sodium.  I like to eat off of a periodic table place mat with each dish of my meal on top of its corresponding element to make sure I get all the minerals I need.  You don’t have to be as precise as me though.  I’m a perfectionist.  If you think blood circulation is your problem, then rub ice over your calves before going to sleep.  If you need the ice for you bedtime mixed drink, then use heat to improve your blood circulation.  I always turn the heat on before I go to bed anyways…ah yeah.  Your sleeping positions may have something to do with it too.  If you sleep on your back, then use a pillow to prop your legs up.  If you are a stomach sleeper, try hanging your feet over the end of the bed.  If you don’t know which way you sleep then stop sleeping alone.  If you can not find someone to watch you sleep, then simply make sure the blanket isn’t tucked tightly at the end of the bed so your toes aren’t pointing forward.  This can also cause cramps.

If you get a leg cramp at night, you first want to stretch it out.  The best way to combat a contracting muscle; don’t allow it to contract.  After the cramp is over make sure you continue to stretch it out throughout the day.  The effects of a nocturnal leg cramp can stay with you for a day or two.  Once the initial cramp is over, stand up and walk around…there’s nothing to see here.  Don’t act like you’re not impressed.  Go ahead and give yourself a massage, it’s fine.  Also try to apply some heat for full relaxation.  Aw yeah.  It’s time to go back to dreamland.  Not for long though, you have to get up and run 8 miles in 2 hours!  Son of a….