Hey I was wondering if anyone could help me. I just started to get back into running and something really bad has been happening. About five to ten minutes into my runs I starting getting EXTREME stomach cramps. This is happening before I even get tired and it hurts so bad I have to hunch over until it passes. I can barely make a mile with out stoping 4 or 5 times. I really need to fix this. How am I gonna make it into the military if I cant run. <img src="/ubbthreads/images/graemlins/confused.gif" alt="" />

If you have ever suffered a cramp while running, you won't forget it. Research shows that as many as one -third of all trained runners get cramps, most often during the stress of speed- work or competition. The pain is thought to be caused by the force of the abdominal organs (the stomach, the spleen, and especially he liver) tugging at the diaphragm, to which these organs are attached by ligaments. With each foot strike, the strain on the diaphragm accumulates. The result is a painful muscle spasm. Dr. Owen Anderson tells us ,"How we can cope with this muscle spasm". First by altering your breathing. If you're experiencing a cramp in your right side ( which is most common), try to exhale as your left foot hits the ground. If your cramp is in your left side, exhale when your right foot makes impact. Also try to breathe from your belly more. Dr. Anderson also states moving your stomach in and out as much as possible with each breath helps reduce the pain. (You can practice this by placing a heavy book on your abdomen as you lie on your back while trying to move the book up as you inhale and down as you exhale.) As for reducing your chances of getting cramps try strengthening your abdominal muscles. Strong abs can keep your organs more firmly in place, so they don't tug so hard on your diaphragm. Be careful to eat or drink too much prior to running, as the added weight in your stomach can increase the force of its downward pull. (If any medical condition persists make sure you consult your physician)

The best way to run is inhale through your mouth and exhale through your mouth.

Eric,
This is most likely a side-stitch, and is not a major problem. They are very common, and most runners will get them from time to time. It will go away - so, if you just keep running, it will pass. Something that works for a lot of people is changing your breathing technique. For example, I will take a few deep breaths, holding each breath for a few seconds while sucking my abs in, then exhale. The biggest preventative measure would probably be to not eat right before you run - if you do, make sure it's something light (bagel, banana, etc.). Good luck - I hope this helps.

I dont think theres really anything you can do to avoid them, I get them everytime I run. Try stomach breathing as Michael suggested, I would do that and turn my head a little to the side. Like im looking sideways-dont keep it like that then you cant see where your runnin. but it works for me from time to time.

Cramps are common, especially when just getting into a running program. Try slowing down and try this simple breathing technique: Exhale as hard as you can through your mouth and then breath in through the nose. Make no real effort to breath in, it will happen naturally. If the nose breathing fails, go head an breath in through your mouth too. It will work either way but the slow inhale through the nose is better for most people. The forcefull exhale and gradual inhale will take you out of a bad breathing pattern caused by stress, trying too hard or just thinking to much about your breathing. What many runners do when working hard or just starting out is OVER CONTROL their breathing. The forceful exhale will get the air out and relax your breathing muscles, primarily the intercostal muscles (between the ribs) and the diaphram. Your body will naturally breath in, no problem there. This will allow you to re-establish a good breathing rhythem and then you can relax and let your body take over.
Some other tips: Focus on an object at eye level on the horizon anywhere from 50 yds out to infiniti. This will keep your neck straight so you are not looking down and unwittingly cutting off some of your air and leading to cramps. Also, relax your shoulders. If you feel them up around your ears (as many of us do when we are running hard) let them drop and hang free. Keep your back straight or even lean forward a bit (some of us even lean back a bit though it isn't recommended). Again, looking at the horizon will help with this. Many runners will slouch at the small of the back when they are just starting out because these muscles are not strong enough for the increased strain and it is hard to notice you are doing it. The effect of slouching is to once again limit your air flow, often leading to cramps. I try to focus on the horizon and hold my head erect and chest out a bit. This seems to do the trick when I find myself slouching. Finally, wathch your diet. Get lots of potassium (bananas are a good source) and limit your intake of milk. The milk thing is true for a lot of people but not all. Milk is hard to digest and causes cramps. I will not eat at all and won't drink anything but water or gator aid three hours before a run. food or heavy liquids before running is definately a bad idea and often causes cramps (or craps). Also, when a cramp strikes, try slowing down a bit to let it pass.
Hope this helps. If nothing else remember these basics:
No food or heavy liquids 2 - 3 hours prior to running.
Keep your eyes on the horizon.
Slow down and let the cramp pass.
Breath out forcefully through the mouth and let the air just rush back into your lungs on it's own.
Good luck. MC

I have the problem when i go running up hills. I'm no doctor but I think they will just stop happening after a while like they did for me. So yeah try running up hills a few times a week and after a few weeks you probly won't have that pain anymore. But if it continues for a while or hurts to bad, just check in with a doctor for just in case measures. I dout its a "big" problem though

Eric, all of the tips given are good and should fix your problem. My advice to you or anyone else beginning a work out program that has not been physically active or that has never received a physical from a doctor is to go to a doctor and get a physical. Everyone responds to PT differently and I am sure you are just having cramps. But if there is a problem and you try to “run through it” you could hurt yourself. If there isn’t any improvement I would recommend getting the okay from a doctor.

Stretch your abs a little more. It worked for me.

Breathing Tip to eliminat cramps.
Just to make it easier to practice the "rapid exhale" I spoke of earlier, try the following:
Breath out through your mouth sharp and hard as you can

Close your mouth (don't lock your epiglottis)

The air should rush back in through your nose automatically

Repeat

Your body should find a good rhythem all on it's own from there.