How do I prevent cramps while running?
Asked by turtlefire22 on Dec 01, 2008
in Fitness
I'm 5'9" 145 lbs, I run/walk on the treadmill 5 days a week and weight train in the gym 2 days a week. I have been on this schedule for about a month now. I would like to run a marathon but after 5 minutes at 5 mph, I get a cramp on my right side that doesn't go away unless I stop running and slow down to about 2 mph. I'm not tired or winded and my legs don't hurt but I have to stop from the pain in my side. How can I prevent this from happening and run for longer?
Answer
A side stitch is caused by a cramp in the diaphragm, the muscle that separates the chest and abdominal cavities. You cramp when you land on your right foot and pull down your organs on the right during exhalation when the diaphragm is high. To prevent it, breathe deeply into the belly and slow down to catch your breath if running too fast leads to shallow breathing. It also helps to avoid eating a big meal within four hours of running. To stop the pain, bend over and press your fingers into your right side. Read more about side stitches at About.com.
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- Plot your weight curve
- Analyze the trend of your weight (see under Recent in the figure above)
- Determine the projected target date (see under Overall in the figure above)