So why do side stitches occur?
When the intensity of exercise suddenly increases and continues for a period of time, the frequency of breathing increases. The diaphragm, which contracts with the movement of the lungs, may not keep up with the rapid pace, failing to meet the body's oxygen demand. At this time, the diaphragm located below the lungs is prone to spasms, similar to how muscles might twitch under intense stimulation, but it poses no harm to the body.
So in this session of #CodoonClassroom, we will talk about how to prevent side stitches and solutions for when they occur!
Before the side stitch occurs:
① Diet
It is best to run one to two hours after eating, and do not eat too much. Being 70% full is ideal (prefer light meals and avoid strange foods)..
② Warm-up
First of all, warming up before running and stretching after running are basic common sense in running, no need to elaborate. Generally, start from the top down, then from the bottom up.For a 10-kilometer run, do at least ten minutes of warm-up and stretching. For a 5-kilometer run, about seven to eight minutes is sufficient. Do not be lazy; insufficient warm-up can easily lead to side stitches.
Important note: I only want to say this once:This chart is very important. It is recommended to download it to your phone and look at it before each warm-up.
③ Breathing rhythm
Whether you get a side stitch shortly after starting to run (usually around the second kilometer) or in the middle of your run (assuming you regularly run 10 kilometers), more than half the time it's because you ran too fast in the kilometer before the stitch. Avoiding it is simple.Try to maintain a stable pace without speeding up too much. In short, run at an even pace.(Ignore if you end up running slower and slower).
Precautions:Do not run too fast at the beginning; running at 80% effort is sufficient!
If you are a beginner and you feel a side stitch, you only need to do two things:
1: Slow down;
2: Find a suitable jogging rhythm for yourself.
Regarding slowing down, jogging naturally emphasizes going slow. Beginners should progress gradually. At the start, run as slowly as possible, with a pace of 7, 8, or 9 (How to check your pace? Use Codoon). Running too fast initially is not good. If you aim for aerobic weight loss, running too fast turns it into anaerobic exercise. If you aim to strengthen your heart and lungs, running too fast burdens them instead.
Regarding jogging rhythm, beginners can easily find their jogging speed. Find a quiet corner and run while talking (or singing). Ensure that talking (or singing) while running is not too strenuous, and you can hear each sentence clearly. This speed is currently very suitable for your jogging. Then, maintain this speed, stop singing and talking, and adjust your breathing. During the run, consciously take deep breaths, inhaling as much air as possible with each breath and exhaling as much air as possible. If this process is quick, you will find your running rhythm after two or three jogs.
PS: Beginners should not blindly follow the so-called few steps per breath rhythm. That is someone else's running rhythm, and only what suits you is the best.
What to do if you get a side stitch:
If you get a side stitch in the middle of your run,you can slow down to a jog (or walk). This is the quickest and most effective way to relieve side stitch symptoms. Generally, walking for five to six hundred meters will make the symptoms disappear.
Precautions: Do not suddenly stop moving in the middle of a run! Do not suddenly stop moving in the middle of a run! Do not suddenly stop moving in the middle of a run!Suddenly stopping in the middle of a run (for example, stopping to pick up something) can cause a rapid increase in heart rate and facial flushing. If you are sprinting and have poor cardiovascular health, the consequences of suddenly stopping can be serious. If you must pick up something, slow down gradually or run in place for a while before stopping. If you do not want to slow down, then,when you run, if you feel pain under your left rib, exert more force with your right foot to propel your body forward, and lightly touch the ground with your left foot. If you feel pain under your right rib, exert more force with your left foot to propel your body forward, and lightly touch the ground with your right foot. In short, exert force on the side that does not hurt.
Got it?If you have any questions, you can send me a private message. Maybe your question will be answered in the next session!