Running with stomach pain can be very uncomfortable. Stomach discomfort is likely to be the cause of muscle spasms or side stitches. Muscle spasms often occur from a lack of stretching or electrolyte deficiency. Side stitches are the result of breathing too shallow and not getting enough oxygen in to your body or to your muscles. Eating too soon or the wrong foods before you go for a run can also lead to stomach upset. But you can run through or avoid stomach pain altogether.
Step 1
Drink lots of water. Vigorous and high-impact exercise such as running naturally leads to excessive fluid loss. You also lose more fluids when running in hot or warm weather. Excessive fluid loss can quickly lead to dehydration. When you're dehydrated, your muscles don't work as well. The extra strain placed on your muscles from dehydration increases your chances of getting cramps. Water helps your muscles to contract and relax and keeps muscle cells hydrated. Make sure you drink plenty of water before and during your run to stay hydrated.
Step 2
Avoid eating before a run. A full stomach can cause side stitches and cramps. Eat at least one to two hours before you head out for your run. Stay away from foods high in fat or protein such as meat and dairy. These foods stay in your body for hours and take longer to digest. Choose low-carbohydrate foods that are easily digested and won't upset your stomach, such as bananas, cooked oats, bread or pasta.
Step 3
Learn belly breathing. When you run, your body burns fuel at a higher rate than when you're sitting still. With any high intensity exercise, your breathing will become shallow. Shallow breathing often prevents your body from getting the oxygen it needs. The result is stitches and cramping. Breathe deep from within your belly when you run. To practice deep breathing, lie down on the floor and place a hand on top of your belly. Take a deep breath. Your hand should rise slightly. If only your chest rises, you're not breathing deep enough.
Step 4
Stretch and warm up before you run. This allows your muscles to loosen up and lessens your chances of straining contracted muscles. Don't start out too fast either. Begin your run at warmup pace and gradually ease into your normal run pace, picking up speed as you go. When you start out too fast, you're more likely to resort to quick, short, shallow breathing, which can quickly lead to cramping and stitches at the beginning of a run.
Step 5
Strengthen your core muscles. A tighter back and abdominal muscles can help prevent stitches while running. The other advantage of a stronger core is less movement of your internal organs. Practice maintaining a good upright and relaxed posture while running. This along with doing abdominal exercises a few times a week will help improve your core.
Tips and Warnings
- To prevent side stitches while running, periodically purse your lips when exhaling. Think about blowing out the candles on a birthday cake. Another technique to avoid stitches is to exhale as your left foot strikes the ground. The organs attached to your diaphragm on the left side of your body aren't as big as the ones on your right side. If you still have a stitch, stop and walk it off. Continue to focus on deep breathing. Run only again after the stitch has gone away.
- If you're a novice runner, walk down hills until you have mastered the proper breathing technique for running. Running downhill can exacerbate side stitches.
Things You'll Need
- Water bottle
- Running shoes
- Water
- Sports drink
