Ouch! Side Stitch While Running on a Treadmill: How Do You Prevent It?
At one time or another, you have experienced a side stitch while running on a treadmill. Not only are they painful, but they definitely hinder you from continuing your Smooth or Sole treadmill workout. How do you prevent them is the question most ask, but before that question is answered:
What Exactly is a Side Stitch?
A side stitch is an intense pain that is sharp. It is felt at the lower edge of the ribcage, and is a muscle spasm of the diaphragm. When you inhale, your lungs fill with air which presses the diaphragm down. Then when you exhale, the diaphragm moves back up. If there is air trapped below the diaphragm, it can cramp causing a side stitch. If you started your run out too quickly, or had something to eat right before your run on a treadmill, it can cause a side stitch.
Prevent a Side Stitch
In order to avoid side stitches:
• Don’t eat within an hour of running.
• Make sure you properly warm up before running.
• Make sure you are breathing in and out through your mouth. Breathe from your belly and not your chest. By doing this, you are taking in more air.
Get Rid of a Side Stitch
If you happen to get a side stitch during your run on a treadmill, you can take a deep breath as fast as you can to force the diaphragm down. Next, hold your breath for a couple of seconds, and then force your breath out through pursed lips.
Also, you can change your breathing/striding pattern. For example, if you always exhale when your left foot strikes the ground, try changing it around and exhale when your right foot strikes the ground.
Lastly, if you can’t get rid of the side stitch, you should stop running and slow the treadmill speed down. Walk quickly while focusing on deep breathing. Once the side stitch goes away, you can resume running.
Painful and frustrating, side stitches can get in the way of your treadmill cardiovascular workout, but if you take precautions prior to exercising, you can prevent them altogether. Sticking to a proper warm up routine, and focused breathing will prevent side stitches and you will be able to get a great treadmill workout.
