Stomach Cramps While Running

Most runners have experienced stomach cramps, also known as a 'side stitch' or more formally, 'Exercise-related Transient Abdominal Pain' (ETAP), while running. While it is not a major problem, it can sure be a pain in the side (pun intended) while working out or performing any strenuous activity.

Find out what causes this condition, and what you can do to avoid it, in the following paragraphs.

What causes cramping while running is unknown to doctors and physiologists alike. Some experts are of the opinion that they are caused by exertion on the abdominal wall while running. The organs located in the abdomen, like the liver and spleen, collide with each other while running.

This causes the connective tissue to stretch on the nerves, which leads to pain. The connective tissues are also connected to the diaphragm. The pain is often on the right side under the ribs.

In some cases, it has been observed that stomach cramps were caused by heat exhaustion as well. Muscle cramps can also be due to electrolyte imbalance. Even reduced blood supply to the abdominal wall muscles and diaphragm can lead to these cramps, as can low potassium or sodium levels. This is especially true of people who perspire profusely and their diet is low in sodium.

Running on a full stomach often causes stomach cramps. Therefore, it is recommended not to drink large amounts of water just before exercising, as it can cause imbalances in the body salt content, leading to cramps. Likewise, there should be a gap of minimum 2 hours between your meals and your workouts.

If you feel thirsty or dehydrated while you are working out, drink small sips of water to hydrate yourself. It is important to note that dehydration can also give rise to cramping. If you are running in high temperatures for more than 30 minutes, drink small sips of water at regular intervals.

Many times it is observed that people do not warm up before they start exercising. Remember that warming up and cooling down are as important as the exercise schedule itself. Therefore, pre-stretching is necessary before you start running. Side twists will give your torso the required stretch.

Before you start running, you may want to try brisk walking or power walking for a couple of minutes. Then you can alternate between walking and running a couple of times. This will ensure that you are sufficiently warmed up and then you can start running.

While you are running, you should decrease your speed and practice deep breathing techniques after a particular period of time. The breathing technique to be followed while running is to inhale for three steps and exhale for two steps.

Slowing down is necessary, because it will help you catch your breath when you are running. When you are running very fast, your breathing becomes more labored. Another tip is to push out the stomach deep when you inhale and relax it when you exhale.

Weak abdominal muscles are said to cause stomach cramps. Strengthening the lower back and core muscles will help in reducing their occurrence while jogging. Remember, the core is where maximum of the important organs are located. Abdominal exercises will help in strengthening the core.

If these stomach cramps are not limited to running only, then you might want to consider visiting your health care professional for further advice.