TRIVIA: how does stitch occur, prevention and alleviation of stitch

During running, its a common occurrence to experience stitches (also referred to as side cramp) someone near the stomach/ under the ribcage. It can occur on either side depending on the individual. It is caused by... is what I want to be able to share, but unfortunately, even scientists do not know the exact cause of stitch. Through reading a factsheet provided online by the Australian Sports Commission, there are a few theories for the cause of stitch. However, previous theories has their loopholes and a more recent and accepted theory is that stitch is caused by irritation of the parietal peritoneum (layer of membrane that line the abdominal cavity).
To put it simply, due to a lack of lubricating fluid between the membranes of the abdomen during exercise, friction between the membranes causes discomfort which we experience as stitch. This pain experienced is usually benign and a quick verification is to stop running and the pain should subside.

Shake off the stitch and continue running

That said, the main problem with stitch is that the runner does not want to stop! Especially when you only started  running for less than 5 minutes and you have to stop due to the stitch when every other muscle of your body is still roaring to go! So what are the ways to treat stitch on the run?

Well I personally tried this method that I found online.

1. Hold the area where you're feeling the stitch by stabbing around it with your fingers. 
2. Change your breathing pattern.  If you always exhale when your right foot lands, change your breathing rhythm to exhale when your left foot lands.

My personal take: It did manage to alleviate my stitch. However, I also added some elements which I think is the most useful to treat the stitch on the run

• Slow down your intensity of the run. Change your pace to a slow jog for a few minutes to shake off the stitch before gearing up your speed again.

If the stitch still persists, you should rest. I know, I shared before to never give up, but there are times you should take a break. To alleviate the stitch, bend forward while holding on the affected area and do deep breaths. You can then start with a slow jog to see if the pain comes back again.

Prevention of Stitch

Though the theory of stitch is unknown, what is heartening is that we do know that doing certain things before running will increase the probability of it. Now the best way is probably to avoid doing these things:

1. Do not eat or drink too much water 2 hours before and during a run. This always gets me and by experience I have stopped any large intake of food/water if I want a great workout session.
2. Run regularly. I realised that the occurrence of stitch is more frequent if I run spontaneously rather than run religiously. It seems that regular training do have an effect to strengthen your abdominal against stitches occuring.
3. Maintain deep breathing and good posture. I probably didn't realise it, but the more I ran, the better was my running posture and breathing rhythm. This explains why you are more likely to get a stitch if you run at inconsistent speeds. Avoid suddenly sprinting at first, always start your run slow and steady.

Finally, if you are interested in running, do check out my previous post on running longer and further. May your next run be a stitch-free one!

EUFASS

The ultimate guide to running longer and further

If you are looking for how to make yourself last longer, unfortunately, this only applies to running.

Are you getting most of your running session? Do you hit your desired distance, timing and pace? Or are you always failing to hit your target? 

I face the problem of always failing to run the distance I set for myself. I would give myself excuses like my heart can't take it, I'll run more tomorrow, etc. With such lame excuses, it was only natural that I begin to see my waistline expanding despite the fact that I was exercising. I got sick of this and decided that it's time for change.

It's been a while now, I wouldn't say I been successful all the time, but generally, I am getting a pretty good feeling after my run. Here are some tips to get the most out of it.

Plan Your Run

• The most effective way is to make running your routine. Fix a certain timing for the few days a week that you will run, and never fail to make it, no matter how far you would go. If your run is in the evening, constantly remind yourself during the day that you have a run, and you are going to do it. The first step is always the hardest and this will inculcate a habit for running.

• Target Distance: write down the distance you will cover this month, next month, 3 months later. Having a goal in mind would always be easier to achieve than having nothing at all.

• Plan your route: instead of running a few rounds on the same route, plan a full loop for your route. Firstly, you are compelled to cover the whole distance as the only way to get home is to complete the run. Secondly, the it is mentally draining to run the same route over and over again, you will tend to stop at round 9 when you have to do 10 rounds.

Pre-Run:

• No heavy meals 2 hours before, you want to prevent stitches.
• Same logic here, refrain from drinking more than one mouth of water 2 hours before. I think it varies for the individual, but for my case more than one mouthful of water gives me stitches during the run.

During the run:

• Get your Ipod loaded with your favourite songs
• Tell yourself to think of other things
• If you actually shout "I'm not giving up!" it works (trust me)
• Picture your loved one/your reward at the finishing line

And at the end of the run, savour the feeling of accomplishment in completing your target distance.This will keep you running, keep you gunning for more.. Enjoy your run!

Motivational Running Video on Steve Jones

The youtube is actually a trove of inspirations and motivational videos. Today I came across a  video of a marathon runner - Steve Jones. Watch this for your daily dose of inspiration, especially before starting your running regime. 

Three things that struck me in this video:

1. Fence-Sitting Commentary. The commentary really reflects the critics of life. When you run too fast, you will have all the critics telling you that you are growing too fast - its unsustainable, you are bound to fall, competition will catchup, etc. Don't let that get to you. The only way, like what Jones did, is to shut them up by winning. Towards the end, the commentary was full of praise for Jones. 

It doesn't matter what people are saying about you, just remember that you know what you are doing and persist to win at the finishing line. 

2. Great music. Never underestimate the power of music! I remember I've seen a video somewhere of this guy, who is normally inactive, brought alive by music. I have a playlist that I use for my jogging/workouts. I find music effective in maintaining my pace during running, and fast beats spurs me to run faster.  The track from the video was pretty sensational.

3. Persistence. Steve Jones is the type that would never give up. In his marathon in 1986 he hit a wall in the final six miles but still persist to the finishing line. It is probably his strong spirit that gave him the final burst as seen from the video.