Cramp/stitch - Beginners - Runner's World

JCF

21/08/2002 at 12:39

Hi guys,
Over the past couple of weeks I've developed severe cramp/stitch in my tummy, usually about halfway through my run. I don't eat beforehand so I'm not sure why this is happening and how to prevent it.
Any tips?
Jo

Trailing fox

21/08/2002 at 20:41

I've now been running for about seven months, the first two or three of which were a bit of a lottery, as i'd often be bent double with a stitch I just couldn't shift.

As a result I now have a strict eating regime before running, which goes something like this: Most of my running is done in the late afternoon / evening so I eat a normal lunch, but give myself at least three hours, and more often four until running. I drink water regularly throughout the day, but avoid drinking a large amount in the hour before running and about an hour before a run I eat a banana for an energy boost.

Since implementing this, any cramps I do get can usually be run off pretty quickly and I probably only get them on one in four runs now.

I guess some of it is down to the stomach muscles and diaphragm getting used to the jostling, and i've read other posters who suggest ways of getting rid of it by employing different breathing exercises, but this works for me.

Good luck in shifting it.

JCF

22/08/2002 at 09:39

Thanks Filbert. I was running last night and the same thing happened - having last eaten at lunch time and drunk plenty of water. I guess it's trial and error but I'll try your tips. My running partner suggested breathing exercises so I'll give it all a go!
Cheers,
Jo

22/08/2002 at 20:11

I did read somewhere that it helps to concentrate on breathing deep within your diagphram when you run. I think there maybe a mention about it in this months issue of RW.

mercury

22/08/2002 at 20:14

Jo , how far do you run ?

JCF

23/08/2002 at 12:25

I'm training for my first 10k at the moment so up to about 40 mins, 3 times a week plus gym. I seem to be ok for the first 20 mins then it starts and gets progressively worse. I'm trying to run through it but it's really holding me back at the moment - the only thing which helps is stopping and bending over.

happyslug

23/08/2002 at 22:46

I was plagued with stitch/cramp almost every run for more than a year to begin with, running evenings after work, found more or less exactly Filberts method too by trial and error - works pretty well - frantic drinking in the last hour before my run because I'd forgotten earlier made it worse.
I never get a problem in an early morning or mid-morning run. I don't have loads of energy early in the morning but I like that empty, light feel.

I try to avoid bread for lunch on running days, found this by accident, it seems to help I do have a pretty "windy tummy"(!) so try to avoid all the things I know will make it worse! Rules out pretty much everything for me except porridge!!

Also trying to do a 2:3 breathing as much as poss,helps too I found this difficult at first, but now it's automatic, I was always doing 2:2 (probably always in and out on th same foot).

I discovered by accident in winter, tying my top tightly round my waist quite high up, I thought this was because it stopped me gasping for breath too much, but then I read an article about your insides joggling about, so perhaps this helps stop that!! Feels comforting too.

Now I run more regularly I don't have such a problem, but if I lay off or cut down for whatever reason it seems worse when I try to do more.

Hope some of this might help.

happyslug

23/08/2002 at 22:47

also -- eating nothing at all made me worse - bananas are good I think so long as ripe.

Everton Mint

21/10/2003 at 14:15

I only get a stitch occasionally, but when I do I find that raising both hands high above my head to stretch the diaphragm and stomach muscles invariably helps and after a minute or two I can continue. Also, pressing on the area can aleviate discomfort but unlike the first method it doesn't make it go away.

Chief Chirpa

21/10/2003 at 14:20

I can agree with Katie, the arm stretching thang seems to work for me also... I tend to do it as I'm running along, so unfortunately I look fairly stupid.

Emm

07/01/2004 at 13:44

Does anyone know if it is good idea to drink water throughout running. As one friend told me this can cause cramps? Is this true???

Nemo

07/01/2004 at 14:02

If you are running for more than 40 min you are supposed to take on water. I run for 90 min and dont bother, as I HATE carrying a bottle. I have a pint of water before my run and drink about 2 litres of water when I finish, and about the same again through the day (I run in the morning). If you aren't peeing every hr, you arent drinking enough water.
If you are only doing 30 min runs, you should not get thirsty. If you do, then you were probably dehydrated before you started.

The only time I've ever had a stitch was when I used to run in the afternoon.

Emm

08/01/2004 at 13:19

To Nemo

Thanks for your advice. I hate carrying around a bottle but I am thining of getting one of those carrying belts.

xx

vixterc

16/01/2004 at 12:44

Emm, I got a running belt for crimbo and wore it last weekend for a half marathon - it was a life saver!

Mekon

26/08/2004 at 12:49

i find deep breaths in and holding it for a few seconds tends to work, if you can try i know it sounds daft but try and fill the side of the lung where the stitch is ( i said it sounds daft).

something else that helps me as im a new runner.is lucozade sport,but its the powder one you mix with water,using the running bottle thingy, i find it quality... im upto 11miles best time 1.41 doing great north run, cant wait lol

northern bird

26/08/2004 at 14:32

I get the odd stitch occasionally and found that the tip in the Runner's World magazine helps a lot and shifts it.
It said to forcibly breath out as the foot on the oppposite side to the stitch hits the floor.
Works every time.

lee barham

07/02/2005 at 20:05

I am training for my first FLM and its not getting any easier. The furthest i have run is 14k.

I have been running three days per week since August 2004. I know that i am not going to win but just need to know that i am going to get round!

Any ideas??

RunnyBunny

07/02/2005 at 20:54

Slow Jo
I used to get a stitch regularly, it took a few months for it to get better. Now I get it occasionally, but never as bad.

I reckon a lot has to do with fitness (for different parts of your bodies!) and unless you eat or driink just before a run, I suspect you will be fine in the future.

Raising arms is good. The best breathing exercise for me:
Breathe in and extend belly at the same time and when you exhale, tighten your stomach muscles.

Jeni Freeman

01/01/2006 at 21:34

This could just be psychological but hey woth a try. When i get a stictch i just suck my belly in as i run and after a while it goes. Suppose it's the same idea as the jacket tied around the waist to stop the insides jiggling about!

Alan Chan 4

05/01/2007 at 16:41

The technical reason for stitch seems to be that its caused by the ligaments that hold the liver in place. The liver hangs off the diaphragm by these ligaments, and at the same time when you exhale the liver is pushed up - so the ligament gets a bit of a bashing. Heres the proof, well its more of a realistic theory... http://www.drmirkin.com/fitness/1611.html
The advice seems to be the tried and tested method of pressing hard on the area of pain, this seems to sort the problem.