Ditch the Side Stitches Have you ever been out running and end up with a side ache so bad you have to stop? It could be your breathing! If you are taking short, shallow breaths, you arent getting enough oxygen to your muscles. Learn how to do some deep belly breathing. Take a deep breath in through your nose and imagine the air going deep down into your diaphragm and filling up the entire rib cage, now breath out through your mouth pushing the air out with your abs. Your belly should raise as you inhale and lower your belly as you exhale. There is a great article in the April 2013 edition of Runners World Magazine. Here is a bit of what you can find out... Another theory on side stitches is that when the diaphragm move upward during exhalations and the organs drop down during foot strike, the tension created forces the diaphragm into spasm. Since the Diaphragm is in the up position when you are breathing out, side stitches are maximized when foot-strike and exhalation are synchronized on the one side of the body. Studies show that the majority of runners experience side stitches on the right side. Become a rhythmic runner, alternating your exhalations with each foot stroke, so you can avoid a side stitches all together. One thing I have found that really helps me during long runs or marathons is taking some deep belly breaths every few miles. I concentrate on really getting some deep breaths in, allowing as much oxygen to get in and then I really push hard with my abs to get all the oxygen out, then I do it again. It has really helped eliminate side aches. Now get out there and enjoy the spring air! ~Coach Jody Cross My Heart Fitness
Posted on: Fri, 18 Apr 2014 22:00:01 +0000
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