Friday, 18 September 2009

Running : damn 'stitch' , how to get rid of it

I have to say apart from my very first runs I have not been bothered by 'getting a stitch' . My general routine is running after work , so there's generally a large gap between my last 'food' and my run (2hrs > +)
but yesterday I had one of my worst runs ever :-(
stitch from 1 mile onwards to the end , I nearly gave up several times! (this was as well as my arm throbbing from cellulitis that Ive also managed to get from a frisky insect bite lol)

So heres some info below which may help alleviate the effects.
Forced exhalation I certainly tried on my run but it didnt work , plus its quite difficult while still running lol

3 stages to this I can see :

1 : preparing for running (dont eat too close etc)
2 : just before a run , stretching etc
3 : things you can do once it happens

from howitworks website some tips

Belly breathe. Most episodes of side stitch come from shallow breathing during exercise. While you exercise, try to breathe deeply and slowly, expanding the belly as well as the upper chest.

Try the "grunt" exhale. Making a grunting sound as you exhale seems to help relieve side stitch, possibly because it forces the diaphragm out of its taught "exhale" position.

Slow down. Being out of condition and exercising too intensely causes you to breathe quickly -- and more shallowly. Build your intensity slowly over the course of several weeks.

Stop. Some people, particularly competitive runners, believe you should "run through" a side stitch. However, unless you're in a race, the best idea is to stop completely until the pain subsides.

Use the "one hour" rule. If you've eaten a meal, wait at least an hour before exercising, because a full stomach does appear to cause problems for some people during exercise.

Massage it. Gently rub the area with your hands. Massage relaxes the muscles and helps increase blood flow to the area.

Use the "poke and blow" technique. One way to relieve diaphragm pressure is to push your fingers deeply into your belly just below your ribs on the right side. At the same time, purse your lips tightly and blow out as hard as you can.

Practice running fast. One of the possible causes of side stitch is weak abdominal and diaphragm muscles. To increase endurance and strengthen the diaphragm, try running fast a couple of times a week or inserting a couple of intervals of fast running during your regular, more moderately paced jog.

Strengthen your abs. Strong abdominal muscles can help prevent side stitch. Try doing bent-leg partial sit-ups (also known as crunches) in which you raise only the shoulders about six inches off the ground (they're less stressful to the back than full sit-ups). Or lie on your back with your legs stretched straight out, lift them a few inches off the ground, and hold for 20 to 30 seconds before lowering them back to the ground.

useful links (text above is from how stuff works)

No comments: