Stomach cramps is something that almost all runners experience at some point. The painful sensation can affect endurance runners and casual runners alike. Watching your food and drink intake and building your endurance can help prevent stomach cramps from occurring in many cases -- but if your cramps persist, consult a doctor to rule out an underlying medical disorder.
Types of Cramps
Cramps that occur on the side of the abdomen, usually just below the rib cage, are referred to as side stitches or just stitches. Stitches usually occur on the right side of your abdomen, but they can happen on the left side or on both sides simultaneously. A mild stitch is felt as a dull ache or pulling sensation, while a more severe stitch will be characterized by a sharp, stabbing pain. Stomach cramps can also be the result of a gastrointestinal problem, such as eating a hard-to-digest food or eating too much right before you run. GI-related cramps are often accompanied by other symptoms, like belching, gas, bloating, nausea or diarrhea. The cramps are usually felt in the lower abdomen.
Causes
Eating too much before you run, dehydration, overhydration and improper breathing techniques can all contribute to stitches, as well as GI-related cramps. If you are out of shape and working beyond your limits, you are more likely to get stitches, particularly when running at a high intensity. Gastrointestinal cramps can also be caused by eating a food or substance that is hard to digest or that irritates the gastric lining. Common culprits include dairy products, caffeine, high-fiber foods, carbonated drinks, alcohol, aspirin, high doses of vitamin C and foods or drinks high in sugar. A variety of gastrointestinal disorders can have cramps as a symptom, and running at high intensity can make the symptoms more noticeable. Common examples include irritable bowel syndrome, gastritis and ulcers. Certain prescription medications can also have stomach cramps as a symptom.
How To Prevent Cramps
To avoid cramps from overeating, consume a full meal at least two to four hours before you run or a small snack no fewer than 30 minutes beforehand. Avoid eating problem foods, such as dairy products and caffeine. Stay properly hydrated by drinking water throughout the day of your high-intensity run. Drink 1 to 3 cups of water right before a run, and only take small sips during activity, waiting until you are finished to fully hydrate. Avoid drinks or gel-packs that contain high amounts of sugar and salt. Increase your training to build endurance, and include exercises that build your abdominal and back muscles. Breathe through your mouth while running, not your nose, and focus on taking smooth, even breaths. If taking preventive measures doesn't prevent your cramps from occurring, consult a doctor.
Treatment
If you feel a stitch when running at high intensity, slow your pace. Grab the affected area and place pressure on it or massage it until the cramp subsides. Bending forward at the waist while bending your knees can help take pressure off the area, which can help get rid of the cramps more quickly. Focus on your breath, pushing your abdomen out on the inhale and relaxing it on the exhale. If the stitches persist even after taking self-care measures, stop and rest. GI-related cramps might be relieved by a bowel movement or massaging the affected area.
