Training Tips – Week 12

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Side Stitch while Running

Presented by John Stanton

123Runners often experienced a side stitch while running. The pain usually occurs just under the ribs. The common problem may be related to food allergies, particularly milk, gas, or eating just prior to running. Other causes can be running a longer distance, or running at a higher intensity than usual. The diaphragm is usually the source of the problem. The diaphragm is a muscle that separates the chest cavity from the abdomen. It moves up and down as the runner inhales and exhales. It is subject to a cramp or stitch when it moves more and faster during exercise.
The liver has a larger right lobe and it is commonly thought that this may be the reason that the diaphragm moves more on the right and that generally the pain is on the right side of the abdomen just under the rib cage.

How do you alleviate this problem? Run longer and slower. Take frequent walk breaks. Breathe more fully and try the yoga-style belly breathing. Keep your breathing relaxed and rhythmic. Try counting in to six and out to four while pursing your lips to make you exhale more forcefully. Swimmer-style breathing keeps you more relaxed and rhythmic in your breathing and running.

Do some abdominal crunches—while improving your running form and posture, they may just reduce the risk of the dreaded side stitch.

John Stanton is the founder of Running Room.

May all your runs be fast, you stay injury free and finish every run you start.

 

Half Marathon Training Program

To complete (All distances in kms)
Week Sun Mon Tue Wed Thu Fri Sat Total
11 16

LSD
Run/Walk
Off
5
Steady Run
7Hills
5.5km
7

Steady Run
Off
5
Steady Run
38.5
Pace Schedule
Long Run
(LSD)
Steady
Run
Tempo
Hills
Speed Race
Walk Adjusted
Race Pace
To Complete 9:29-10:33 9:29 8:37 7:36 8:32 8:21
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 400m

Marathon Training Program

To complete (All distances in kms)
Week Sun Mon Tue Wed Thu Fri Sat Total
11
29
LSD
Run/Walk
Off 6

Tempo
8Hills

9.5km
8

Steady Run
Off 6

Steady Run
58.5
Pace Schedule
Long Run
(LSD)
Steady
Run
Tempo
Hills
Speed Race
Walk Adjusted
Race Pace
To Complete 8:37-9:37 8:37 7:48 6:51 7:49 7:36
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 600m

MARATHON | HALF MARATHON | 8KM | RELAY | KIDS RUN