It is the season of running. It is great to see so many people out using the amazing Territorial Trail. If you venture out you are sure to run into people walking, biking, long boarding, rollerblading and running. There is a really good chance you might bump into one of the members of the NAC Running Group. Or possibly all of us.
Running is great. It feels good and it's good for you. But often it is accompanied by some sort of pain, whether it be shin splints, blisters, sore muscles or the dreaded side stitch. If you have ever experienced a side stitch while running, you know how crippling it can be. If ignored, it can bring your run to an end. This is what may be going on and how you can prevent it.
Most likely the spasms you are feeling are from the up and down motion that running produces that put stress on the diaphragm. This motion causes increased tension on the ligaments that hold the organs in place. The organs in the right side of the diaphragm (liver) are heavier which is why this pain is typically felt on the right hand side.
So, some solutions.
Try belly breathing. Take deep breaths and let your belly expand when you breathe. To practice this lie on the floor and put a magazine on your belly. The magazine should move up and down as you breathe in and out.
Slow down.
Experiment with different foot strikes. Try to exhale as your left foot hits the ground and inhale as the right foot hits (usually every second or third step).
Increase the strength in your core.
Sometimes this pain can be caused by eating or drinking too much prior to running. Make sure you give your body ample time to digest your meal before heading out for a run.
Some of these solutions might seem unnatural in the beginning but they will definitely become more natural as you practise them more. Sometimes shallow breathing causes our diaphragm to remain contracted, which never allows our muscles to relax. This causes the muscles to burn out and "spasm" which can cause a lot of pain.
If you ever experience pain (of any kind) while running, it doesn't mean you should quit running. It may be time to seek out the help of a professional who can help you with your running technique. Never be afraid to ask for help.
It doesn't matter the distance, if you've been running for 20 years or this is your first run ever. If you run, you are a runner. Congratulations.
Say it! Mean It! Do It!
