Bright and early at 6:40am my running buddy and I headed out for a 5-mile run in Central Park. We were cruising right along at about an 8:30 per mile pace until mid-way through mile 3 when my running buddy got a stomach cramp, making it hard to breathe. I told her to put her arms above her head as she walked, but let’s be real, I made that advice up. I always do that when I get a cramp, but does that fix the problem? And why did she get a cramp in the first place?
This morning I did a little research:
Some common causes of stomach cramps while running:
- Incorrect breathing (if you’re practicing shallow breathing it may result in a cramp)
- Too much fluid in your stomach (while you should always be well-hydrated, don’t drink too much water before a run)
- Too much food in your stomach (I avoid eating at least 1 hour pre-run)
- Poor levels of sodium, potassium and calcium
So, when a cramp strikes, what should you do?
- Try breathing more deeply from your lower lung.
- Slow your running pace. If you’re running faster than normal, it is likely affecting your breathing and therefore can lead to cramping.
- If your cramp is still present, walk and practice lower lung breathing for 2-4 minutes and see if it passes.
To avoid future cramps, take note of what you eat and drink before a run. Try limiting the amount of food 1-3 hours prior to a run if you are susceptible to cramping. If shallow breathing is the culprit, try taking the first 10 minutes of your run at a slower pace to ease into it, allowing yourself to find a steady breathing rhythm.
More info available at WebMD and Runners World and FitSugar
Photo Credit: lululemon athletica via Flickr
