How to Remedy a Running Cramps or Running Stitch

Do you hate getting running cramps in the middle of your run? Wonder if you are the only one suffering from this problem?

What is a Running Cramp or Stitch?

What Causes A Cramp?

Overexertion: Cramping can occur if you perform a workout at a higher intensity, or for a longer interval than your body is used to. This fatigues the muscle, causing it to cramp up.

Nutritional Deficiences: Some experts believe cramping is caused by low levels of potassium, sodium, magnesium, and phophorus.

Running on a Full Stomach: Running too quickly after you eat can cause you to cramp up quickly. It is best to wait a 2-3 hours after eating before running.

Dehydration: Although the link is not clear, athletes that are dehydrated seem more prone to suffer from cramps. Drink plenty of water before, during, and after exercising to keep your body fully hydrated.

Blood Flow Restriction: If you wear clothing that is too tight, or have a history of vascular disease, your muscles may not be getting enough blood. Without blood, they can not get enough oxgyen and will cramp.

How to Prevent Running Cramps

Stretching: Make sure to include abdominal stretches as a part of your pre-run stretch. This will help to loosen the abdominal muscles.

Breathe in Synch: I find that my cramps come when my breathing is out of synch with my step. I count my steps and breathe in and out on my left step. This keeps your diaphragm in sink with your step, making you less likely to cramp up.

What If I Get a Cramp While Running?

Massage: Massaging the area of pain can sometimes help relieve your cramp. Try pressing your fingertips into the area of pain and releasing.

Slow You Pace: Slow your pace down. Get your breathing back on track and back in rythm.

If the pain does not go away, stop running and slowly walk. Raise your hand above your head to stretch the muscle and continue running when the pain subsides.

If you continue to experience cramping, see your doctor. If you are female and are experiencing severe cramping similiar to menstrual cramping, contact your doctor. You may have an ovarian cyst. I once had an ovarian cyst burst while running and it was extremely painful.