Time: 2:27:41 time Distance:14 miles Pace: 10:33min/mi
Just a quick update to say I am alive and "well". The run wasnt easy and my body wasnt to happy with me ... I got "stitches" (cramps) repeatedly during the run, at one point both of my hand fell asleep, and my knees starting hurting around mile 5 (with only 9 more miles go to!). I finished, and we actually paced awesome during the whole time. There were many miles that were under 10:30 minutes (including a 9:07 and a 9:54) and this might be a possible reason why I was getting the stitches - although my body handled the run, the increased speed might have been a bit rough on my breathing.
Funny Run Stuff
During our run we often see a load of strange and funny things. This is probabally for two reasons: 1) we run a long distance, and are bound to come across some interesting characters and 2) we run along a public trail, and public beach, which tend to draw some of the general types you see loitering in random public places as this :) In the past we have seen a guy running while juggling, dogs dressed in costumes and other strange outfits, people running in strange running gear (including jeans, loafers, bikini tops, etc). Today was no exception.
At one point were were crossing a bridge and there was a small dog (who thought it was much bigger) clearly trying to kill another dog as it passed. As we were running, we were kindof laughing about the whole altercation and referred to the dog as "Kujo". When we passed the dog, its owner BARKED AND GROWLED at us. If that isnt wierd enough ... one of my running mates (who wishes to remain anonymous) BARKED AND GROWLED BACK. So, obviously not only are the others we encounter on our runs often of the strange sort ... but we ourselves acurately fall into that category :)
Some Info on Running/Side Stitches
Most of us experience them at one time or another. That sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.
Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.
Most of us experience them at one time or another. That sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.
Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.
Most of us experience them at one time or another. That sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.
Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.
Exhaling when the right foot hits the ground causes greater forces on the liver (which is on the right side just below the rib cage). So just as the liver is dropping down the diaphragm raises for the exhalation. It is believed this repeated stretching leads to spasms in the diaphragm.
Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.
Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.
Some other ways to alleviate the pain of a side stitch include:
- Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout)
- Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side. Slow down your pace until pain lessens.
- Breathe deep to stretch the diaphragm.
- Drink before exercise; dehydration can increase muscle cramps.
- Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.
- * If you continue to experience pain, see your doctor.
Source: Morton DP, Callister R. Factors influencing exercise-related transient abdominal pain. Medicine and Science in Sports and Exercise. 2002 May.
No comments:
Post a Comment