You know, when you get that sharp pain in your side after you've been running for a while... Is there a way to prevent them?  Is there a way to manage them while running (eg. breathing technique)?  Thanks.\n\n(p.s. I'm kind of new to running.)
202412
Yes!! When you get a side stitch a good breathing technique is to exhale firmly when the foot that the side stitch is on hits the ground. \n\nAfter a couple of breaths it should go away. I'm not sure if it's mental or physiological but it works.
494708
I'll float a few answers for you.\n\n1. Some say breathe through your nose, and out through your mouth.  I say, just breathe.  Don't worry about this.  Your breathing efficiency will improve in time, becoming less labored.\n\n2. Consider warming up BEFORE stretching.  Stretching cold muscles can lead to injuries.  \n\n2A. Sore ankles can be a symptom of simply starting to run long distance.  You take a lot of pounding.  Try to stay off of concrete.  It's the worst surface for impact.  Asphalt is slightly better, but try for a smooth dirt trail, or grass -- something that gives a little.  Shoes do matter, a lot.  Spend the time to find a running store and have them fit you properly.  If you pronate, supinate, or are a neutral striker, it makes all the difference in the type of shoe (stability control for example).  All shoes are NOT alike.\nIf the ankle problem persists, see your doctor and or an orthopedic professional.  Early treatment/prevention is the key.\n\n3. Go to your local running store for programs.  They will have local club information, local race information, and are a wealth of knowledge about cool places to run, etc.\n\nYou might also consider Team in Training, if you want to train and support blood cancer research.  It's a great team concept with a worthy cause.
535143
The classic runner's side cramp, also known as a "stitch", is actually a cramp or spasm in the diaphragm caused by poor breathing technique and/or a low level of fitness. When your running pace outstrips your ability to get sufficient air into your lungs then your diaphragm cramps up.\n\nMost people can overcome "stitches" by simply concentrating on their breathing during exercise. The most common breathing error that people make, especially beginners, is to take shallow "chest" breaths; as exertion increases for "chest" breathers their breathing becomes rapid and even shallower... this will lead to a stitch every time. The correct way to approach the breathing aspect is to concentrate on "belly" breathing. In this case you take a deep breath while letting your abs relax and expand; on the exhalation you contract your abs and use them to "push" the air out of your lungs. This allows for optimal air intake/outflow and, as you get used to it, will greatly reduce the chances of getting a "stitch". Having strong abs helps a lot with doing this properly.\n\nAs for dealing with an "in progress" side cramp the standard recommendation is to press your hand firmly into the cramped side while taking deep inhales/exhales. Doing this will also force you to slow your pace.
100914
I used to have the same problem, but while visiting my aunt in Chicago... I was out for a run and was going to meet my mom at the local Starbucks. She noticed how I was breathing and gave me some pointers...make sure that u are breathing IN through your nose and OUT through your mouth. Take big breaths in with your nose and the same amount out with your mouth. If you practice this it will become 2nd nature and you won't even have to worry about it. The reason your head is pounded is because it is not getting enough oxygen so it has to work harder. Make sure that you are getting enough air. also make sure that you aren't running hard. Your goal is to try to not hear much of a sound when your feet touch the ground- it should be a light movement. And with your arms don't swing them in front of your body, and have them cross paths, because this takes more energy. Instead, have your arms swinging to the side in controlled motions this helps break wind resistance and makes it easier to run and it takes less energy enabling you to run faster. And practice all of these techniques so that it becomes easier and you will run faster and farther than ever! Good luck!
492591
Welcome to the club...I was an athlete my entire life and battled with the problem at times.  The fact is that shin splints are a generic term for any type of inflamation in the lower leg.  Use a wide variety of streaches.  Doctors will tell you to stay off the running...as an athlete you know thats not possible. When you run try to stay on a soft surface like grass or an all weather track. Avoid the road when ever possible.  Pop some anti-inflamitory when finished and ice and elevate immediatley after.  Good Luck
134612
I have the same problem. I went to my doctor and he said that I have bursitis of the knee. I also have tendinitis. I run Cross Country and Track for my high school and I didn't want to stop running so he told me that as long as I'm careful I can keep running. There are special braces I guess you would call them available at Academy. There's also a link on line where you can find them. I also take glucosamine chondroitin which really helps to rebuild joints. I hope this helps you out. Let me know how you feel.
404571
you are most likely taking off to fast, slow down or walk until the pain subsides and then slowly build back up your speed. go to www.runnersworld.com they have a lot of tips and running programs for training.
562881
Wasn't running but was hiking and felt a weird twinge in my leg, I thought that I should stop and rest and massage or stretch but the I thought "No, this isn't a good spot and I've only got 2 more miles to go." Hurt to walk or stand for next 3 days.\n\nFeel free to laugh.
35148
I haven't pulled the muscles in my hamstrings yet, but I once pulled every muscle in my right arm. I took ibuprofen for the swelling (I was told by my dr. to take 800mg and drink alot of water every 6-8 hrs., but please note I am NOT a doctor), and rotated hot and cold compresses. I tried to wait it out, but ended up going to the emergency room. They put my arm in a sling, and gave me muscle relaxers to help with the pain, as well as anti-inflammatory medication. I was told to move it a bit, so the muscles didn't stiffen up, but also to really limit how much I used it. That's not something you can do with your legs unless you have a wheelchair handy, so I'm sorry, but you may have to bite the bullet and see a doctor. UNLESS, you know one and he will call in something for you (a prescription).  If you have access to a hot tub or sauna, you may try that, or just taking a very warm bath. Hope you feel better!
395946
Cramps indicate that you have been doing something wrong with your body before each run.  This could be a result of a number of minor things, like eating too much before, or not waiting long enough for your stomach to digest the food.  For me, lack of sleep usually causes me cramps in the side of the abs, which hurt terribly bad.  Also, try eating some 2-3 hours before your run.  Excercising your body before a run is also equally important.
260815
eat healthy. stretch REALLY good. drink a lot of water or gatorade. pace yourself, but sprint the last lap...also, keep a consisten breathing pattern: in through your nose, out through your mouth. last, do your best. Good luck!
424109
I fractured my right iliac crest growth plate (growth plate on the hip) this January from too much running. I do winter and spring track, and I hurdled too much and the oblique muscles in my stomach just pulled the growth plate away from the actual crest until it fractured. I thought it was kind of weird too, because I'm only 15, but my athletic trainer said it was a common injury among hurdlers. \n\nDuring the time that I wasn't allowed to run, I would go bike in the weight room (no ellipticals; they stress hips because you're putting weight on it vertically, bikes don't because you are sitting) for a workout everyday. Near the end of the healing, I started doing side leg lifts and ball exercises to strengthen my hip so it wouldn't fracture again. When I got back during the beginning of spring track from my 6 weeks prescribed rest to heal the fracture (no cast or anything, I was lucky), I began to run long runs, 30 min to an hour on grass and soft surfaces. I was raring to go then, and I felt pretty good. It hurt a little because I had lost some range of motion, but with continuous stretching I was able to start working out with the team. I also started hurdling and long and triple jumping again. \n\nI guess I overworked it a bit though, because after 2 or 3 weeks of hurdling and jumping it started hurting a lot. My jumping coach took me off of triple jumping and switched my lead leg on long jumping, but I kept on hurdling normally. The hip bothered me a little all throughout the rest of the season, but I was still able to end the season with a 1st place at the freshman champs. This summer, I ran a lot and tried to strengthen my hips more. Winter track is starting next week, and I hope nothing happens that will stop my hurdling career. \n\nYou should run, but be very attune with your body and stop whenever you feel that something hurts. Then, hit the weight room. If you have an athletic trainer at your school, you could ask him to help warm it up before workouts or meets by using heat pads or with electrolysis (a machine passes currents through your body; it helps warm up muslces). Hopefully, that will help your running.\n\nGood luck with running!
502653
There could be a circulation problem or something more severe. Talk to your doc asap. about it.
403483
Relax. That's the most important thing. My brother is a running coach and MA. Running all scholastic champion. He told me the most corniest thing but it works. "smell the flowers, blow out the candles." It's corny but it works. Breath in and then out. Don;t worry about running, concentrate on your breathing, not your running. You don't wanna hurt yourself
394360
Take a breather between runs.  You might be causing oxygen debt, in other words you may be using too much energy at a time so your muscles aren't regulating their chemicals fast enough, depriving your legs. I'd say try cutting down the amount of mileage, or try running every other day to every two days.  But you don't want wait too long between, you don't want any lactic acid build up either.  That's why I think a shorter run on a regular schedule would work best for you.
632492
I used to have the same problem while I ran cross country. I went from running 2 mile races to 5 mile work outs to prepare for state championship. It took me a while to finally master it but, as long as you run two miles a day without stopping it will get easier and easier. Every day run a little bit more. Then, try speed walking for the next two miles for a "cool down". If this fails, doutful, than try jogging 4 miles VERY SLOWLY--- go at your own pace. Don't get fustrated if it hurts and takes a while. That is natural. Best wishes!
543208
You should stretch, so you don't get sore from running, and get good sleep.  Trust me.  I take track.  Maybe in the morning before track drink an energy drink, but a light one, because you don't want to get sick or get a cramp.  Make sure you wear deodorant!! l0l