About 3-4 times a week, I run 2 miles each time/day. Each time, I would walk for .5 mi and run for 1.5 mi. That is pretty much my limit of running. I could run up to 2 mi @ 7 mph nonstop, but if over 2 mi, my sides (rib-cage areas) would hurt. Does anyone know how to improve my running capability/adaptability so my sides wouldn't hurt if I run longer? I've always wanted to fully participate in the running marathons for breast cancer events, but never been able to accomplish it due to this running limitation. I'd appreciate any helpful advice and suggestions. Thanks!

 

Your problem might be in breathing, try singing a cadance (sp).

 

courtesy of google...

The Stitch

Description:
We've all had this one, a sudden sharp pain in the side of the upper abdomen at the base of the ribs. The side stitch typically strikes when you're really pushing yourself and fades quickly when you slow down or stop. The stitch is particularly common for new runners still adjusting to the rigors of running.

Likely causes:
The pain is caused by a spasm of the diaphragm, the muscle that controls your breathing. There are a number of possible reasons for this. If your breathing isn't controlled and disciplined, the diaphragm may be complaining. If you are running too soon after eating, your heavy stomach may literally be tugging at the ligaments connected to the diaphragm. Or you may simply be running too fast for your body's breathing machinery to keep up.

Remedy:
A stitch will usually go away quickly after just slowing down or stopping. If you're in a race or you just don't want to stop, however, you can often make it go away by bringing your breathing into careful control. Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot. Strange but true, this can help prevent spasms by encouraging the diaphragm to bounce along in sync with your stride.

If the pain is just too much and you have to stop, try bending over and raising your knee on the stitch side while pressing your fingers deep into the painful area and tightening your stomach muscles. Or just walk while belly breathing.

 

Thanks! That is very helpful information. Strange! I'm not new to running and usually do not have a control problem with breathing. But I will try to improve my breathing technique. I will slowly try to push it over the 2-mi mark, then over time, I think my body will adapt to it. Thanks!

 

its all in the breathing, I read breathing when your left foot hits the ground and exhaling when right is something that might work....havent had tried that actual technique since i forget to try it lol

 

Well, last night I ran and breathed properly, yet the stitch still kicked in. I guess the body will eventually adapt to it, huh?

 

Are you keeping your fluid levels up? What are you eating/drinking in the ~1hr window before running?

 

^^^ Yeah, drinking water or eating before running will give you that pain.

 

You can do what my wife does - she calls them "intervals".

Walk quickly for a minute (or two, or three - however you want to space it), then jog slowly for the same time interval, then run fairly hard for the same time interval. Then work your way back down - jog for the interval, then walk.

Repeat.

Basically, walk fast, jog, run, jog, walk fast, jog, run, jog, walk fast, jog, run, etc, etc, for your required distance.

It builds up endurance fairly easily and will allow you to get breathers as needed.