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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.
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