Cramps while running

So I'm on week 7 of the couch 2 5k, and the only problem I'm starting to have is cramping in my stomach and sides. I usually run through the cramp until it goes away, but that takes the joy away from running!
Are there any tips to reduce cramping. Today it felt the worst, but i ran on an empty stomach, so that might have been why. TIA!

Re: Cramps while running

The only thing that I can recommend which works for me is taking deep breaths during the time of the cramping. Every so often I might start off to fast and then get a cramp but then I take a couple of deep/big breaths and the seem to go away rather quickly.

Re: Cramps while running

Those side stitches are caused by trapped air above your diaphragm. The best thing to do - and it looks kind of silly - is to inhale deeply, hold it a sec, then exhale really forcefully. Like, try to push that air out of your stomach as hard as you can. I even sometimes make a noise when I do it (attractive, I know!). You'll have to do it several times, but it should go away in a minute or two.

To prevent them, try not to gasp for air with your mouth open as you're running. Drinking cold water while running is also a culprit for me.

Re: Cramps while running

Make sure you are hydrated but water shouldn't be sloshing.

Also, focus of forcibly exhaling. Get all the air out. Do this through your mouth.

Also, if it's happening a lot, try to do a pattern with your breathing. Breathe in on 3 steps, then breathe out on 2. It will make sure that you aren't inhaling and exhaling on the same foot.

They do go away. Part of it is also your body getting used to this.

Re: Cramps while running

Thanks girls, that make a lot of sense. It does feel like a bubble, so i will try the deep breathing and exhaling hard.

Re: Cramps while running

Re: Cramps while running

I actually find that went I drink too much water I have more of a cramping problem. Go figure. I run really slowly through it and put my hands above my head and exhale. Works pretty quickly. If not, then I stop and do bends on the side the cramp is holding myself up with a pole or tree.