Diet & Fitness Blog
Ask Raphael: Running Cramps
Wednesday, January 27, 2010
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Raphael,
I’ve been actively running as part of my exercise program for three months and I’m consistently getting side cramps. Many times during a run, I have to stop because the cramp gets so bad.
I can usually start up again in a few minutes, but this side cramp issue just doesn’t seem to go way. I know it’s not related to food because I make sure to not run soon after eating. Any recommendations? Thanks -- Lori
Lori,
This is a very common issue. Sometimes it has to do with your running pace. You may be trying to run a bit too fast. I recommend slowing your pace slightly for a week to see how that works.
When we inhale during a run, we take air into the lungs, which presses the diaphragm downward. When we exhale, the diaphragm moves up. If your body has some trapped air/gas below the diaphragm and you try to run too quickly at the start of the run, the diaphragm may cramp and cause pain.
Another effective way to prevent a side cramp is to take a few deep, full breaths when you begin your run. This will allow the diaphragm to fully lower and may reduce the stress on it. If you take a lot of shallow breaths when running, the diaphragm remains in a consistently high position and never lowers enough to relax, so it cramps up.
Based on everything you've told me, I suspect these tips will provide the solution to your cramping issue. Best of luck and please write back to let me know how the tips worked.
Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.
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Labels: ask raphael, cramps, fitness, Raphael, workout
1 Comments - Diet & Fitness Blog: Ask Raphael: Running Cramps
Comment by 
Anastasia said... - Friday, February 12, 2010 2:38:00 PM
Hi. I think proper breathing techniques will also help prevent side cramps. I think if you breath IN through your mouth, you are taking in more air than necessary and thus causing more air/gas to be trapped under the diaphram. So try to breathe in through the nose and out through the mouth. Proper breathing techniques can also help runners naturally run a little faster with minimal effort.
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