How to not have cramps while running?

Hi, Missi. I wonder if you have "cramps" mixed up with "stitches". A lot of runners get stitches.

A stitch feels like a sharp pain, right under your ribs on just one side of your body. Right-handed runners usually get them on their right side.

No one really understands what causes stitches. Only runners and swimmers get them and it’s hard to diagnose them while the person is running.

However, there are a number of theories on the cause of side stitches. The one that I subscribe to is that it’s caused by one side of the diaphragm being starved for oxygen. What I think happens is that right-handed runners exhale when their right foot hits the ground. Joggers will start their exhale every 4th time their foot hits the ground, runners will exhale every other time the right foot hits the ground. Their diaphragm on the right side never fully contracts (or expands – I forget which) so the diaphragm doesn’t fully move the blood out and since it is working hard it starts to suffer from oxygen depletion. The side stitch is just its way of letting you know.

When you get a side stitch start walking with your hands over your head. It will usually go away quite quickly. You can also try rubbing it out or stopping and bending over.

I think the best way to avoid side stitches is to concentrate on your breathing. Exhale quickly and thoroughly, like you’re blowing out all the candles. Alternate the foot your exhale starts on. When you are running, try starting your exhale on every third or fifth step. This way you are giving your diaphragm an opportunity to fully expand and contract on both sides.

Eat bananas and you will be fine

Bananas helps prevent cramps and tight muscles