Running Cramps!

I have been running forever, but just started getting come craps with running they start about 1/2 was through my run and eventually they go away before I finish.

Looking for ways to prevent and help relieve them....suggestions?

Where are you getting them? 

I'm no expert, but if they're side stitches, I usually get them if I've eaten within the hour before I run.  Also, if I need to drink water right before the run, I do sips. 

there are different reasons for getting them....for me when i started running i would get cramps alll the time....i went to see a personal trainer and he helped me to improve my posture, now they are a thing of the past... make sure you hunched etc. try and be aware of your body at all times.

some ppl get them from eating - experiment with what works for you...i go running first thing when i wake up so i usually have an ample snack before hand and it doesn't seem to bother me - for some ppl it does....if you are eating before hand try eating a small snack like a banana that breaks down slowly.

do you drink a lot of water during your workouts? i personally can't even drink when i go running - but i force myself to so that i don't get dehydrated - i agree with mexicon720 small sips are key

Well the cramps are right below my ribs, and I don't eat before I run and probably the last thing I would eat is something light like fruit at least an hour or so before I run.  I drink a lot of water, but always have pretty much right up to I run with no problem.  I have heard about potassium and some how that has an affect? 

Could be from eating something too heavy/solid prior to running or just the abdominals not being used to the jostling from running.  Also, something to consider is if your pace is too fast.  I've always been told you should be able to carry a conversation without being all winded otherwise it's too fast.  And one final is how you're breathing... shallow breathing can lead to side stitches.  If you take some deep breaths and really make sure you're getting all the air in and all the way out it should help them pass.

Thanks Ladyduece for your imput, not making fun of your remarks, but it did make me laugh I should be able to hold a conversation running....oh my!  I might as well start walking only on flat surfaces!  Just kidding!  I have heard that before but I do somewhat push myself....I have my first race this Sunday in over 25 years, so I have been trying to get my pace faster....I bet you are on to something with the cramps and running too hard...I give it a try to slow it a little if the cramps start up again.  Thanks again for your response.  

hehe yeah I always wondered on that one but the military proved me wrong since I can yell cadence and push a pack of people to run fast.  My pace was a lil much for most of em, man did they hate me lol but it showed me the talking/running thing is possible!  Makes me miss it for that very reason lol my run times were amazing then.  I guess the whole thing it's trying to make you do is be able to run without panting, but even I do that when I'm really pushing or just came off a sprint time.

When I get them I put my arms up over my head for a second and then shake out the arms while slowing it down and really try to get deep breaths in.  Seems to work.  I'm impatient and let the watch get to me too.  Just hard remembering when 10 miles was a joke and now I'll be back to intervals on week 1 of c25k monday.

Good luck on that race!  Let me know how you make out!!!

potassium is important b/c you sweat out salt....and if we go back to first year university biology class.....- your sodium potassium channels can get out of wack when you workout excessively by sweating. try drinking gatorade or tomatoe juice right before and after you run....both have a 2:1 ratio of potassium to sodium i'm pretty sure.  

by the way you should not be able to hold a conversation while running - you should be able to beat out a few words but it should be strained.  as well it depends on the type of run - if you are running a marathon then yes you should be able to talk - if you are doing a 20 minute hitt workout you shouldn't be able to get out more than 3 words.

if you want to get your pace faster considering doing sprint sets - walking for 2 minutes then sprint as fast as you can for 30 seconds --- repeat this 12 times and do it twice a week.  by incorporating this into my workouts i went from 6mph to 8 miles in 1 hour.

Wow!  That's all I can say Wow!   Here I thought I was doing well....I run a 4 mile run in 9.2 per mile....and I feel like I'm really trying to go fast!  It sucks getting old....don't know your age...but I'm in the over 40 and fighting group (44).  Good advice on the sprinting and yes I have heard of doing it and I do somewhat....I do a lot of hills and I really push myself on my hills...hopefully it helps.

9.2 is fast!!!! i was just stuck at a rut with a 10 minute mile for a long time and i found that the sprinting helped my endurance.... when i first started running 2 years ago i could only run for 2 minutes then i would have to walk.

do you run on a treadmill or outside....? when i run on a treadmill a trick i've found to help is increase your speed is to increase your speed by .1 every mile...the difference is so minimal you won't even notice.  so a run where you start at 6mph you can finish running 6.6mph....

if you run outside you might think of picking up a metranome so that you can keep tabs on speed...it helps with endurance training...they're about 10 dollars i think.

'by the way i'm only 22!! so i could only hope to be that active when i'm older....hopefully i don't have titanium knees by the age of 30 from all the running.

Kaila_a--  I read your bio...wow marathon runner that is awesome!  I just wanted to give you my two cents about you knees.  I think everyone has a personal limit as to what our bodies can handle if you at 23 you can train and do marathons I would suspect your body can handle it.

In my youngeryears I did train for a marathon....unfortunately it was too much on my knees.  So I settled into 10K's and really enjoyed them in those younger years.

Since than I have been using running as my form of exercise forever!  I also love to run and enjoy the challenge and always feel better emotionally afterwards....so I keep going.

Since I really am now trying to lose weight I signed up for this race basically so I would have a goal and now I have two reason to run....the race and my weight.  It has worked out well my first 10lbs have finally come off! And my speed went from 10 to 9.2 per mile.

I wanted to share with you my feelings about your knees....I feel a lot is genetic so if it runs in your family having knee problems you may want to watch them and also make sure your doctor feels all your running is safe.  Also, my mother does have bad knees and mine unfortunately look like they might be following her situation, but hopefully not as bad....my doctors advice was extra calcium...which I take and it does seem to help.  Also just keep in check if they bother you let up a little.

Good luck with the Boston Marathon.....wow!

i would definitely try adding more potassium to your diet. i eat a banana every day, but on days that i go for a rum i take a potassium tablet in addition. one of those that dissolve in a glass of water. that works for me, if i don't take them for a few runs i will get cramps in my calves.

depending on where your cramps are exactly, you could also try to strech the muscles in that area before you run by lifting up your arms and lengthening (is that even a word? sorry i'm not a native speaker..) your whole body. sometimes i feel a sharp pain in my abdomen during the run. if i strech the muscles it usually goes away.