RUNNING CRAMPS

Dear Jellybean,

I've recently started running to get in shape, but it seems that after a few minnutes I get horrible cramps in one side of my stomach and have to stop. When I run at school, this doesn't happen, and I ran 3k there. Am I running too fast, or should I be doing something different? Thanks,
A Hurting runner

Dear A Hurting runner,

I took your question to a physical fitness expert, and here's the scoop. Those side-cramps that you're getting are called "stitches". They are quite common, and may be caused by a few different things.

First of all, it could be a lack of electrolytes - a fancy word for salt. If you're sweating a lot while you run (maybe you're dressed differently than you are at school, or maybe you're running outdoors in the heat), or you are drinking a lot of water to stay hydrated for your run (which is a good thing), you could need some extra sodium. A solution may be to try drinking a sports drink, such as Gatorade, before or during a run. See if that helps.

Secondly, the cramping could be due to poor form. If you carry your arms very high while running (which people often do when they're stressed), near the armpits or the face, it can cause you to breathe from high in the chest (instead of correctly, from the diaphragm). Also, if your strides are too bouncy, or you are leaning forward too much, you can get stitches. Ditto if you didn't warm up with stretches or light exercises before the run.

If possible, do a series of stretches and short sprints before taking off on a longer run. As for your form, arms should be carried at a 90 degree angle and your shoulders should be loose and relaxed.

Going too fast too soon, according to the trainer, is another problem. Do not try to sprint right at the beginning of a run, as your body needs time to get up to speed. You may be excited about doing your fitness run at home, and forget to start with a gentle jog. Ease into your run - you're make it farther, and get way more fitness benefits, if you start slowly and build up to a faster pace.

Also be sure you are getting enough nutrients to fuel your run. If your body is hungry, it will stop you from running (with a stitch, or in some other way), as a way of demanding food. Good foods to eat for energy right before a run include bananas (a wonder food for runners, since they are high in energy-rich potassium) and high-starch, low-fat foods such as toast with honey, or a bagel with jam.

If a stitch does strike, treat it properly. According to the trainer I consulted, you should stop your run, place your hand into your side (where the stitch is occurring) and gently push up with a massaging motion, to relax the ligament that is tensing up and causing you pain. Breathe evenly from your diaphragm (breath should feel like it's coming from your tummy, not your chest) and keep it up until the stitch is gone. Then walk for a minute and slowly ease back into a jog, then a run.