Whether you're a marathon runner or you prefer to sprint, side pain, sometimes known as stitches or cramps, can seriously slow you down. When you feel the beginnings of side pain above your hip, you know that you're going to have to deal with a cramp that can hurt your time. The things you did to prepare for the race could be affecting the frequency and severity of the side pain you experience. Prepare yourself properly to see a reduction in side pain while you run faster.
Step 1
Wait at least two hours before exercising after you eat, Kim Edward LeBlanc, clinical assistant professor of family medicine at Louisiana State University School of Medicine, tells MotherNature.com. Running on a full stomach can make you uncomfortable and susceptible to side cramps while you run. Try to eat a meal of lean protein, healthy carbohydrates and a little good fat for a balanced meal and better performance.
Step 2
Stretch before you run. Cramped muscles are the cause of your side pain, so warm them up by stretching them out before you begin. Focus on stretches that elongate the torso and warm up your abdominal muscles, like a few crunches, extending your arm over your head and to the side, and torso twists. Each will help warm up your abdominal muscles so you'll experience less cramping no matter your pace.
Step 3
Take a few gulps of water before you begin running and sip water every 20 minutes or so while running, suggests Military.com. Dehydration can exacerbate side cramps, but so can drinking too much water. Stay hydrated without gulping excess amounts of water and causing yourself pain.
Step 4
Breathe properly as you run, especially when you increase your pace. Cramping can be the sign of your muscles not getting the oxygen they need to perform properly. Take air in through your nose, allowing your entire belly to expand with each breath, then expel air through a pursed mouth. Work up a pattern and focus on your breathing when you kick your pace up a notch to allow your body the oxygen it needs.
Step 5
Train throughout the week. If you notice an increase in side pain when you start running faster, it's likely because your body is not conditioned to your new speed. Try interval runs, where you run fast for a few moments and slow for a few moments to test your body and acclimate it to your new speed. Make sure that you rest after a particularly hard run to give you body time to recuperate so you can try again.
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