Hi I have a question,
I have just started training for cross country, and after my first mile I begin to get side cramps. I havent run in awhile, and this is like my 5th time running on this schedule, but after the first mile theres always that cramp in my sides. Will this go away the more i run, or will i have to deal with it for the whole season. Thanks.

Eventually, your cramps will go away. To help this ailment of yours to go away quickly as possible, run just a mile or stop once you feel the cramps coming up. DO NOT TRY TO RUN THROUGH THE CRAMPS. If you do this, the cramps will stay with you for a long time and affect your running performance and be painful. After you finish running, stretch your sides. This will work.

Are you eating something before you run?

Cramps are a result of not enough oxygen getting to the muscle...at least that's what I've been told!

When running and you feel them coming, raise your arms above your head and take deeper breaths--that usually worked for me. If not, stop and walk with your arms/elbows raised above your head!

Dehydration can also be a cause of cramps.

Try slowing down. Sometimes I get side cramps when I try to go to fast, slow it down a bit to a nice pace.

Thanks guys. Ill try all of that.

I too am plagued by side cramps...for racing they will ruin your chances of placing....to completely eliminate them I do the following: 1) only eat easily digestible carbs ( I usually just have an energy gel with a glass of water before I run, and I make sure my stomach is relatively empty) gels take some getting use to, and you have to find one that suits your flavor preference but there are alot out there...Car Boom, GOO, Clif Shot etc etc. before you run, dont run on a really full stomach 2) I run in the a.m. when I wake, so I make sure I am HYDRATED by drinking water all day the day before and especially after I run...3) strong abs prevent cramps, I make sure I keep on a regular ab routine
4) I agree with the other person who said to NOT run thru cramps, walk them off, and make sure you stretch before running, and MOST important....on race day I always to ab work, at least 10 minutes worth 1 hour before I race.....I also stay on a calcium/magnesium supplement. When I follow these, I virtually have NO problems with cramps

The classic runner's side cramp, also known as a "stitch", is actually a cramp or spasm in the diaphragm caused by poor breathing technique and/or a low level of fitness. When your running pace outstrips your ability to get sufficient air into your lungs then your diaphragm cramps up.

Most people can overcome "stitches" by simply concentrating on their breathing during exercise. The most common breathing error that people make, especially beginners, is to take shallow "chest" breaths; as exertion increases for "chest" breathers their breathing becomes rapid and even shallower... this will lead to a stitch every time. The correct way to approach the breathing aspect is to concentrate on "belly" breathing. In this case you take a deep breath while letting your abs relax and expand; on the exhalation you contract your abs and use them to "push" the air out of your lungs. This allows for optimal air intake/outflow and, as you get used to it, will greatly reduce the chances of getting a "stitch". Having strong abs helps a lot with doing this properly.

As for dealing with an "in progress" side cramp the standard recommendation is to press your hand firmly into the cramped side while taking deep inhales/exhales. Doing this will also force you to slow your pace.

Andrew

I sometimes get side stitches when I run. It's always the same side, the right side. What I have discovered is that mine come about when I'm "bouncing" too much. If I start to feel a stitch come on, I usually try to concentrate on letting my legs do the running, and I try to keep my torso straight and even (not bouncing around or twisting too much). For some strange reason, this seems to help the stitches. Also, placing my hand on the stitch spot and pressing helps.

Nancy,

Concentrating on "letting your legs do the running" helps your breathing a great deal. When you start bouncing around, contorting your torso, etc. it makes it much harder to draw in air... which is what leads to a stitch.

Andrew