Question from a new runner

[NPP10]

I'm starting to focus more on running. My goal is to successfully complete a half marathon (one can dream, right?!).

 

The problem I'm running into (no pun intended) is that my right side starts to cramp up about a mile into the run.

 

I'm fairly new to running, and not sure if this is from improper hydration, breathing, body not used to it. If it is a hydration issue, I tend to run in the am after I wake up--so I'm not sure how much liquids I should be taking in.

 

Any suggestions/tips would be appreciated.

[Star Gazer]

If you're talking about a side-stitch, you're probably taking too-shallow of breaths from running too hard/fast for your level.

 

Take it easier/slower, and ease into both your speed and mileage, and learn to breathe right. Some people breathe in through their nose, out through their mouth. I tend to breathe through my mouth both ways, with a nice and easy 3-in, 4-out count.

[Shepp]

You have to (and I have to make a conscious effort to do this when im running long distance cause I don't do it normally) breath through your nose, or at least in your nose out your mouth.

 

If I breath through my mouth I get chest pain.

 

Also make sure you don't eat before you run.

 

And lastly, you can definitely run a half marathon, definitely! If your really new to running its better to ease into and build a solid fitness foundation by walking/runnin (theres loads of good apps on it) but the idea is:

Run 3 times a week:

Week 1: walk 3mins, run 1 min x5

Week 2: walk 3mins, run 2 min x5

week 3: walk 2mins, run 2mins x5

week 4: walk 1min, run 2mins x5

week 5: walk 1min, run 3mins x5

week 6: walk 1min, run 4mins x5

week 7: walk 1min, run 5mins x5

 

and you get the picture. Its better than running for 10/20mins from the off cause its better for your body, plus its easier to stick with! running 20mins with no prior experience can be above every thing else demoralising!

 

Check the app store theres stuff like "couch to 10k" or "10k runner" even specific half marathon ones I think!

 

Good luck

[Sweetcheripie]

The best thing to do when it happens is to put your hands over your head while running through it. I'm pretty certain it is a breathing issue because putting your hands over your head stretches out the stomach and opens up the lungs. Hope this helps.

[Object_a]

This is something that tends to get better with experience for a couple of reasons:

 

1 - The pain of a side stitch is caused by your internal organs (mainly your liver) bouncing around inside your torso. As you get used to the strain of running and begin to grow fitter, the connective tissue which holds your organs in place also grows stronger, as do the layers of muscle that sheath your torso, so the effect is much reduced.

 

2 - As others have said your breathing also plays a part in this. If the rhythm of your breathing is out of sync with the bouncing of your insides then it adds to the discomfort. As you get more experienced you will find a 'comfortable' cadence for synchronising your steps with your breath, which reduces this effect.

 

One thing you can do to help speed this along is not to labour your breathing. Just relax and don't try to force your breath in or out. If you are really struggling to breath and you are not intentionally trying to sprint then you are running too fast and should slow down a little.

[Eclypse]

The best thing to do when it happens is to put your hands over your head while running through it. I'm pretty certain it is a breathing issue because putting your hands over your head stretches out the stomach and opens up the lungs. Hope this helps.

 

It stabilises the muscles and allows you to breathe easier. It's why you see athletes have their hands on their hips or bent over and on their quads. Much easier to breathe that way.