When you run for miles you do not get the benefit of clearing your head but you also get to reap some health benefits as well. While running is a fun and healthy way to keep fit, your joy and running peak can be cut short by a stitch. Great discomfort, discontinued running and failure to meet your running targets are some of the negative side effects of stitches while running. Below are some of the things you can do to help you keep side stitches at bay while running.
Take meals 2 to 3 hours before running. The meals should ideally be light meals that are low in fiber and fat. 2 to 3 hour allowance allows your body to digest the food removing tension and relaxing your body. Consider also having a snack such as a banana to help power up your run to reduce your chances of getting stitches and gain some energy as well.
A good warm up is crucial to your exercise routine and running is no exception. When you warm up, you lubricate your joints and relax your muscles. Additionally, it helps to ensure that your breathing is just right and works in your favor as you run. Warm ups are thus helpful in keeping side stitches at bay.
When your body is overwhelmed by running efforts, you get side stitches. Start your run rather slowly to help prevent your body from being overwhelmed and shocked by the run. You run much faster when you start slow since you build endurance. Building your speed helps to adjust your body for the run and not overwhelming it by a sudden and quick start that can make your muscles tense giving you a nasty stitch.
Training your core is also important to help in keeping stitches at bay. When you have a strong core, your upper body is limited in movement and your organs thus have strong support around them because of this. To learn the basics of building a strong core, consider exercises such as Pilates, Yoga and weight lifting.
Try and stretch when you feel as if you are about to stretch. Built up tension is released by your body when you stretch. Cramps built up as a result of such tension is released when your body is less tense.
Apart from stretching you may also want to bend forward when you feel a stitch is imminent. The reason why bending forward is important is because it relaxes your diaphragm. When your diaphragm is relaxed tension is releases and you end up averting a nasty stitch.
Running briskly is a pleasure you will get to enjoy with the risk of side stiches being averted with the help of these tips. When you enjoy a good run you reap its full benefits the most being a good healthy body. By surpassing your targets,you will be able to build endurance.