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1/8/10 7:47 P

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Interesting thread for sure - thanks for the additional info

I suffer from the stitches as well. I had read somewhere that the best thing to do with stitches was change the foot your exhaling on (as Nancy suggested) and after some trial and error, I have found that for me, it is a combination of starting out a little slower and building my speed (not that I'm all that fast to begin with, but hey, I'm still kind of new to all this, and I give myself credit for getting out there and learning more every time I lace up *s*) AND concentrating on exhaling on my left stride. I don't know why, but most runs, this prevents the stitches from every starting.

Dee

"Feel the fear. Do it anyway."
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GMEAN2055's Photo GMEAN2055 Posts: 1,905
1/6/10 8:20 P

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Thanks for all the good information on this post. It sure going to be helpful with my training.

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GSDMIKE's Photo GSDMIKE Posts: 830
1/5/10 10:33 A

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Schlacks, I'm not sure what you mean that 12:35 is about as slow as you can manage. If you mean that's as slow as you want to run, I guess that's a choice you have to make. It wouldn't be a hard one for me if I was in pain every time I ran from side-stitches. Running should not be a painful experience.

I can tell you unequivocally that it is possible for you to run slower than that. I routinely ran slower than that after my 31:34 5K in September, while training for my recent 29:14 PR in the 5K. I have run miles as slow as 15 minutes, and I'm confident it's not some super-power I have that allows me to run slowly. My guess is that a very large number of folks on this list routinely run 14+ minute miles, or at least ran them at some point in their development.

Anyway, I'll stop flogging this point. Good luck with your training.

CRZYRUNRGRL's Photo CRZYRUNRGRL Posts: 2,369
1/4/10 4:22 P

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Yesterday I did a 6 miler at a slower pace, well as slow as I could handle (12:35) and I still got them but followed Coach Nancy's advice and switched the footing that I was breathing on and they went away instantly. I am trying to slow down a as much as I can but 12:35 is about as slow as I can manage.

5K PR 32:12
4Mile PR 51.03
10K PR 1:12:35
15k PR 1:52:27
13.1 PR 2:27
30k PR 3:47:06
26.2 PR 5:39:50
50k PR 7:37

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1/3/10 10:47 P

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I will try slowing down for sure...this has been so helpful! thanks all for the discussion emoticon

Nicole :)


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CRZYRUNRGRL's Photo CRZYRUNRGRL Posts: 2,369
1/3/10 11:37 A

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That make sence but I can't run that slow, even if I try I can't run that slow. My body feels good running at the paces that I run. I my body wants to run faster but my lungs just aren't there at times. I just can't seem to make it all click. And it seems by what you are saying there is a reason why.
It stinks!
Why am I so slow? My legs want to go faster.


5K PR 32:12
4Mile PR 51.03
10K PR 1:12:35
15k PR 1:52:27
13.1 PR 2:27
30k PR 3:47:06
26.2 PR 5:39:50
50k PR 7:37

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GSDMIKE's Photo GSDMIKE Posts: 830
1/2/10 11:11 P

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Based on your 5K PR, the Mcmillan running calculator recommends an easy run pace of 13:50 - 14:20 per mile. This is the pace he recommends for the majority of a runner's mileage. My point was that you seem to be racing your workouts. You ran a 5K long training run tonight and were touching paces faster than you race at for the same distance.

The paces at the slow end of your stated training range are at tempo run pace, based on your 5K result. If you are running your mileage that fast, you are tearing yourself down every run. This is likely the reason you aren't getting faster. You are super training your anaerobic energy systems, and have probably pushed your VO2max to its max, but 5K races are 95% aerobic, and half-marathon is 99% aerobic. If you run slowly enough for your aerobic energy systems to develop, you will be able to run faster for extended periods of time.

And you'd significantly reduce the probability of being dogged continually by side-stitches.

CRZYRUNRGRL's Photo CRZYRUNRGRL Posts: 2,369
1/2/10 10:24 P

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My 5k pace is 11mm and my 13.1 pace is actually around 12:20, I usually train at 11:45-12:30 but I get them no matter what pace I run, and despite my efforts I can't get any faster after 16 months of running.
I took Nancy's advice on tonight's run. I started out at a 12:15 pace I felt a stitch coming on at .86 of a mile, I moved my upper body from side to side and then changed the stride I was breathing from the left to right and it went away, at 1.38 it came back I did the same thing but changed back to breathing on the left stride and it went away. I was actually able to pick up my pace the last mile (I only did a 5k distance) and at one point I looked at the Garmin and was cruising along at a 10:40 with no pain and I was breathing just fine, I never do that. Hopefully there is something to this!

5K PR 32:12
4Mile PR 51.03
10K PR 1:12:35
15k PR 1:52:27
13.1 PR 2:27
30k PR 3:47:06
26.2 PR 5:39:50
50k PR 7:37

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GSDMIKE's Photo GSDMIKE Posts: 830
1/2/10 6:37 P

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I may be confused. Are you saying you run your training runs at 11 min pace, and you get side stitches doing that? It looks from your 5K PR in your signature that you race 5Ks about that pace. If you are running your training runs at race pace, I wouldn't be that surprised that you get side stitches every time you run.

When I feel those side stitches coming on in the 3rd mile of a 5K, I start thinking that I got my pacing about right. The closer to the finish, the more right I got it. :-)

CRZYRUNRGRL's Photo CRZYRUNRGRL Posts: 2,369
1/2/10 10:04 A

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Thanks so much Nancy!
I think the 1/2 will be mine too!

5K PR 32:12
4Mile PR 51.03
10K PR 1:12:35
15k PR 1:52:27
13.1 PR 2:27
30k PR 3:47:06
26.2 PR 5:39:50
50k PR 7:37

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1/1/10 10:47 P

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Sueann,

Oh boy can I relate...I have grown to dislike the speedy 5K distance. I would much rather be out there longer and slower, than shorter and faster. I wish you well!

HAPPY SPARK RUNNING and best of luck with your 1/2 Marathon...truly my favorite distance to run!

Nancy

CRZYRUNRGRL's Photo CRZYRUNRGRL Posts: 2,369
1/1/10 8:59 P

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Thanks!
I will try those tips! I am so desperate at this point that I will try about anything really... I noticed that I usually get them with in the first 5k split of my runs, if it's a 5k run I will have it most likely the entire time. If I stop and take deep breaths and stretch it out it will usually go away and at times come back. I can say that because of them I have really grown to dislike the 5k distance, it makes for a very unpleasant run, ya know?
Anyway, thanks so much for the advise, I have a run tomorrow (training run for my 13.1 on the 9th) so I will try your tips and let you know how they work!
Sueann

5K PR 32:12
4Mile PR 51.03
10K PR 1:12:35
15k PR 1:52:27
13.1 PR 2:27
30k PR 3:47:06
26.2 PR 5:39:50
50k PR 7:37

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1/1/10 8:40 P

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Schlacks,

Your liver sits primarily on your right side which is why so many runners will experience the side stitches there. While spasms in the diaphragm can be a cause, cramping or straining of the ligaments in the diaphragm/liver area can also be a cause.

I have heard that many runners who tend to lean slightly forward when running can have more of an issue with stitches, especially in the latter part of a long run when your core stabilizing muscles begin to fatigue. Therefore, building the abs, shoulders, and especially the lats (the muscles just below your bra line) will help keep you standing taller as you continue running.

Below are a few suggestions that may help

Periodically take deeper breaths while running.

Periodically purse your lips and forcefully inhale and exhale.

Lean forward or back, left or right to change the pressure on your stomach muscles.

Change the foot you land on during exhalation.

HAPPY SPARK RUNNING!
Nancy

Edited by: CD318156 at: 1/1/2010 (20:40)
CRZYRUNRGRL's Photo CRZYRUNRGRL Posts: 2,369
1/1/10 7:25 P

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Hey Coach Nancy!
I have tried so many different things to get rid of or prevent my side stitches. I have been running for 16 months now and am still a pretty slow runner (short runs 11mm longer 12.5 mm) I get side stitches every single time I run, I don't eat for at least 3-4 hrs before a run, I hydrate properly, I have tried the belly breathing but that seems to make it worse, what seems to helps some is to "hold" my abs while running but I still get them. The stitch is always on the right side, pretty high up, any time I try to increase my speed I get it right away. Any other suggestions? I am so frustrated with them that sometimes I want to cry!

5K PR 32:12
4Mile PR 51.03
10K PR 1:12:35
15k PR 1:52:27
13.1 PR 2:27
30k PR 3:47:06
26.2 PR 5:39:50
50k PR 7:37

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12/31/09 9:11 P

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Stitches are caused when the diaphragm goes into a spasm or if the contents in the stomach push on the diaphragm thus pushing on the other internal organs...they usually occur due to faulty breathing or running so hard you jar the ligaments that support the diaphragm.

What to do is slow down or stop until the pain subsides. You can try exhaling forcefully through pursed lips, too.

If the side stitches are caused from faulty breathing, you will want to spend some time working on some belly breathing techniques...lie flat on your back (no pillow) and place a book on your lower abdomen, then breathe deeply raising and lowering the book with each breath.

As far as eating, this can be a problem for some, so you may want to wait a little longer after eating or drink juice which will allow you to get some sugar into your system, but it will be digested and out of your stomach come your run.

Slowing down and deep belly breathing can be the easiest way to handle this very common issue.

I hope this helps!

HAPPY SPARK RUNNING!
Nancy

COOPSM's Photo COOPSM Posts: 24,881
12/31/09 4:59 P

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I only get them during races..usually due to breathing to shallow....try breathing from the belly...

~Beth~

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HISTORIKELL's Photo HISTORIKELL Posts: 293
12/31/09 4:52 P

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I have no idea what causes them, but I get them too. Usually if I slow down or take a walk break, they will go away.

There is only one corner of the universe you can be certain of improving and that is your own self.

--Aldous Huxley

Beer is proof that God loves us and wants us to be happy.

--Benjamin Franklin


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12/31/09 4:49 P

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Lately I've been struggling with stitches in my side when I'm running...first I thought it was because I was eating a small meal with meat in it (fish). So I eliminated that...then I thought it was because I was eating a snack too soon before the run and I moved my snack time to 45 minutes before I run...still I'm getting them! So my quesion is...what do you all do to get rid of them? And what causes them?

Nicole :)


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