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Week 6
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Week 9
Week 10
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Week 2: The Stitch
| Run |
Walk |
Run |
Total Run Time |
12
minutes |
1
minutes |
8
minutes |
20 minutes |
Runners' Handbook Recommended Readings
- The Stitch: Pages 531-533
- Belly Breathing: Page 552-553
- Abdominal Exercises: Page 581
Curriculum
Textbook
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The Stitch
There is no pain like the dreaded crampy side stitch. It
feels like a knife jabbing into the edge of your rib cage. No one has
ever died from a side stitch, although you may feel you are going to be
the first. It may strike when you're:
- Running hard
- Breathing shallowly
- Out of shape
- Running with a full belly - water or food
- Running hard downhill
Causes:
- Faulty, shallow breathing
- Stress
- Weak and tense abdominal muscle
- Running too soon after eating
- Intolerance to certain foods
- Running hard down hills
- Improper warm-up
- Starting too fast
- Intestinal or belly gas
- Cramp in the muscles between the ribs
- Spasm in the diaphragm
|
Treatment
In case of an
attack, try these techniques:
Bend over and raise your knee on the stitch
side while pressing your fingers deep into the painful area to relieve abdominal pressure,. The stabbing usually
disappears, and you can continue running. Or, just walk while belly breathing
and the stitch will gradually subside.
If you don't want to stop running try these approaches:
Breathe out against pursed lips like you are blowing up a balloon. Then inhale like you are sucking through a straw.
Breathe deeply and noisily. Don't be shy.
While running, lean forward, pressing the stitch with your fingers.
Try changing your breathing pattern. Most runners breathe out as the same
foot--usually the right--hits the ground. We breathe at the ratio of 4:1
or 2:1, footstrikes to breaths. Try breathing off the other foot to break
the pattern. Some runners find that doubling their rate of breathing rids
them of the stitch pinch.
Some folks raise their arms overhead, breathe deeply, expand their stomachs,
and, as they lower their arms, exhale loudly and contract their stomachs.
A few runners get away with not thinking about the pain, and continuing.
Try thinking about something else or talking to another runner.
Try picking up the pace and run harder and harder until the stitch goes
away. It works--but everything else hurts!If you have tried all the treatments
and eliminated all the causes and are still troubled by the stitch, check
with a sports doctor. You may have internal problems that should be handled
medically.
A Little More
Running
Coach Shelly Glover has a master's degree in applied
physiology from Columbia University. She co-authored The
Runner's Handbook and The Competitive Runner’s
Handbook, is a veteran road runner and marathoner. She also
coaches The Greater New York Racing Team is available for private
coaching. Coaching Services
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