How to battle running cramps?

[Worthington]

So, I've added running to my exercise routine and I've gotten to the point where cramping in my abs is cutting my runs short before I'm completely out of breath. Some days it doesn't bother me at all, and sometimes its vicious.

To all you pro runners....Anything I can do to avoid or at least lessen them? A friend told me to up my potassium in-take?

 

[smackababy]

Well, if you're getting cramps in your rib area, I believe it is due to improper breathing. Other than that, warm up better, perhaps strengthen your core. Maybe have someone look at your running form. Potassium does help combat cramps, but usually if you're eating healthy, you shouldn't be at enough of a potassium deficiency for it to cause cramps; but a lot of people drink Gatoraid that don't need it as well. Unless you're doing some extremely hard and long workout, I don't think that is the problem.

I haven't heard of cramped abs from running before though, so I can't offer any other advice.

 

[Worthington]

well, not my abs exactly. But in the abdomen area. Does that make sense? I'd say more like my oblique's if anything.

 

[KidNiki1]

you're getting a 'stitch in the side', yes? not actual pain in the abs?

stretch your torso a lot (twists) and make sure you are not running on a full stomach, including water before hand.

while you are running, slow down a bit and take really deep breaths.

 

[Worthington]

Yeah, that's the term I was looking for. Thanks. and I almost always run on an empty stomach

 

[smackababy]

Yeah, that's the term I was looking for. Thanks. and I almost always run on an empty stomach

If that is what you're getting I believe it is from poor breathing. Try and consciously breathe in your nose and out your mouth while you run. That should help.

 

[kotss]

Typically the only time I get this particular problem is when I am not properly hydrated. Are you a diligent water drinker? This can be handled by running slower and pushing out against the painful area while holding your breath and then exhaling. Most times I can get through it after a short time. I try not run on an empty stomach. As my shortest runs are 8 miles I need fuel in me to successfully finish the run depending on the type of workout I am doing. I have done ten mile runs in the morning without eating beforehand and I have regretted it every time. Working on the core muscles can be useful as well.

 

[Worthington]

Thanks for the tip Smack. I do tend to breath more through my mouth when running simply because I have chronic allergies and don't feel like I get enough air when I inhale through my nose.. not after 15+ minutes of hard running. I'll make a more concerted effort there.

@Kotss, I'm a pretty decent water drinker, but I'm sure I could be better. I usually run around 11am and I'll have had ~24 ounces by then, if not more. At least. My runs are anywhere between 3-4 miles, nothing further. I'm going for low times on a 5k.

Thanks for all the help so far everyone.

 

[Ventanni]

During my early running years, I used to experience the same symptoms. I attributed it to too much water bouncing around my innards, so I'd be very careful not to drink too much before a run. Too little, of course, and I'd be unable to finish my run, so I got pretty good at balancing it out.

About two years after I started running though, all that went away. Nowadays I can basically guzzle a 32oz cup of water and pretty much go. I guess I've developed iron innards over the years. Unfortunately this has come at the cost of having the absolute LOUDEST stomach ever when I'm hungry (drove my ex crazy lmao).

I've been an avid runner since February of 2002. Just make sure you stretch, strengthen your core, and balance your water intake. In time those cramps will be a thing of the past.

 

[Auric]

In addition to eschewing food, do not drink before running, but rather generally be well hydrated (ensuring to drink enough the day before). 5K in reasonable weather is not going to cause debilitating or harmful dehydration. Maybe an emergency orange or wee flask could be taken along, at least until confirming unnecessary. I likewise cannot breathe sufficiently by nose and ensure to take deep breaths by mouth -sometimes in two stages. Does anyone else do that?

 

[RagingBITCH]

In addition to eschewing food, do not drink before running, but rather generally be well hydrated (ensuring to drink enough the day before). 5K in reasonable weather is not going to cause debilitating or harmful dehydration. Maybe an emergency orange or wee flask could be taken along, at least until confirming unnecessary. I likewise cannot breathe sufficiently by nose and ensure to take deep breaths by mouth -sometimes in two stages. Does anyone else do that?

You may need to change your running cadence - sounds like you're probably at equal inhale:exhale, like a 2:2. A 3:2 might serve you better, and balance out the forces exerted when you land evenly across both sides of your body. I agree on being well hydrated the day before.

 

[IHateMyJob2004]

How many miles are you runing in a sesion?

 

[Auric]

Aside from syncing to pace, isn't a quicker exhale (as 3:2) generally normal even without exertion?

 

[Worthington]

I have been working on my breathing (deeper slow breaths) and it seems to be helping.... until I tweaked my left ankle and am now on injured reserve. Sigh.

Thanks again all for the input!

 

[RagingBITCH]

Aside from syncing to pace, isn't a quicker exhale (as 3:2) generally normal even without exertion?

I don't know about normal, especially with exertion and shortness of breath/increased stress on your system. My normal breathing pattern is equal inut based on exhale and which foot it was on.

 

[Auric]

Without exertion at least, I find that shallow breathing tends to be equal inhale and exhale but deep breathing takes conscious effort to do so (as during meditation). I am thinking some people may even exhale more quickly (audibly louder) when sleeping.

 

[pwoz]

Magnesium (chelated). IE not magnesium oxide. Magnesium glycinate, magnesium citrate work.

Fixed it for me.