Whether you are in a short- or long-distance race, running for a fast time can cause you to experience abdominal cramping. This can be cramping of the diaphragm muscle that rests below the stomach. This long band of muscle pulls down as you exhale and up as you inhale. As your body demands more air, your diaphragm has to work harder to keep up. The result can be pain in your side or spasms that leave you gasping for air.
Causes
Diaphragm cramping or a stitch in your side can be due to a number of factors during a race. These include irregular or uncontrolled breathing during your race that causes your diaphragm to spasm. If your stomach is too full during your race, it can press on the ligaments that are attached to your diaphragm and cause it to spasm. Your running pace also may cause diaphragm cramping. If you are running too fast, your lungs and diaphragm may be working overtime to compensate for needed air, causing your diaphragm to cramp.
Misconceptions
While the diaphragm can cause spasms after a race, you can mistake diaphragm spasms for chest muscles spasms. When you are running quickly, the lungs and heart pump harder to deliver oxygen to the tissues. This fast breathing can cause your lungs to continue to pulse after the race. As you continue to build lung function, these pulsations should cease after future races.
Prevention
If the stitch becomes symptomatic after your race, control your breathing, inhaling and exhaling more evenly. Continue to walk or jog lightly to bring your breathing rate down. Ways to do this include breathing out when your left foot touches the ground. When the left foot touches again, breathe in to gain better breathing control.
Treatment
Paying careful attention to your running form can help to reduce diaphragm cramping after running. If you have a tendency to lean forward as you get to the later portions of the race, this can place extra strain on the breathing muscles and cause you to experience cramping. Hydrate properly before, during and after your workout to replace lost fluids. If you lose too much water and sodium during your race, your fluid balance can become off. This can cause your muscle tissues, like your diaphragm, to cramp. Replace every pound lost during your race by drinking 16 oz. of fluid.
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