Side aches from running
So, I have a client who has just started running. She's having troubles with side aches. I've recommended not eating within an hour of starting her run, making sure she's properly hydrating, paying attention to her breathing (try to inhale through nose and exhale through mouth) and take deep breaths rather than short ones. I can't think of anything else and they happen like 3 minutes in. I've been running since high school so I can't remember what it's like to be a beginning runner and having these problems, anyone have any other tips?
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Intervals should be very short to begin with and build slowly (I start my running groups at 1 minute 3 times with 5 minute breaks and progress each time, but very slowly, especially since I work with older women, mostly).
If slowing down doesn't keep them at bay, have her slow to a walk (not stop) when it happens, and take two fingers just below the rib cage and press in and up. What has generally happened is the diaphragm has spasm'd and the organs are pressing on it so it can't release (that's why it's generally the right side where the liver is). Usually this will release it and after another few seconds, she can start running slowly again.
Another thought is to strengthen the muscles used during breathing. Maybe you could incorporate deep breathing exercises into the routine to help with this.
It will not hurt to go back to fast walking and work up slower to running.
Eating even one hour before may not be a long enough break for her digestive track, how about suggesting 90 minutes and find out what she's eating.
In my experience- like shin splints- they happen to everyone. Just got to get her body used to the stress that is getting put on it. After a while she'll get used to it, then her body will learn to compensate and she wont get them much more.
When a person suffers from a side stitch while running the cause is usually related to shallow breathing. Have your client focus on taking deep breathes in a consistent rhythm. She should try to take between three to four steps with each breath in and three to four more steps for each breath out. I teach participants in my marathon training programs to run at a pace where they can say three words between breaths. If they can say "How are you?" between breaths they are using a comfortable pace. You may want to have your client breathe in through her mouth. I have been a runner for about 38 years and I have always taken in air through my mouth. I can't get enough air in if I try to breath through my nose. Finally, the next time she does get a side stitch it is very easy to get rid of. Have her blow air out forcefully through pursed lips as if she was trying to blow up a balloon. Within three to four breaths like that she should see relief. Denny