Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

liquids rather than solid foods if you have no appetite or feel slightly nauseated – for example, fruit smoothies, ice cold chocolate milk or a sports drink. A couple of hours later you should be ready for a more substantial feed and if you’re still struggling at that point then soup is a good option. If you are listening to your body and getting the general balance between your fuelling and your running right, then you don’t need to worry (see here).

Q What is a stitch and how can I stop it happening?

A There’s a simple answer to this – we don’t know! A stitch can be a dull ache, but more often it’s a stabbing pain, usually in the side. It’s hard to advise how to prevent it, but there are theories about what triggers it and things you can try to stop one spoiling your run. Stitches are more common in runners than they are in cyclists, which adds weight to the theory that they could be caused by the internal organs tugging on ligaments and tissues as they get jolted up and down, or by friction irritating the lining of the abdominal cavity. They’re more common in beginners, runners training harder than usual and those who have eaten prior to running, so these situations suggest that a lack of blood supply to the gut or to the diaphragm muscle, resulting in cramping, may be the answer. There’s also a theory that the pain isn’t from the abdomen itself and originates from the spine and radiates around to the side and front. It may well be a combination of things and different for each individual. What is certain, however, is that stitches hurt and make you want to stop running!

You can try to prevent a stitch by allowing enough time for your food to be digested before you run. You’ll probably need at least two hours after a meal. Don’t drink excessively just before you run either. Small sips over a longer period are preferable and it might help to avoid high sugar drinks too. Warming up gradually and easing yourself into your run could avoid triggering stitches, as could keeping your breathing relaxed and comfortable. If posture plays a role, then ensuring you have a strong core to maintain a good posture over a long distance might be the key for you. If you’ve recently started running and are plagued by stitches, then do persevere because they tend to become less frequent as you get fitter and your body adjusts to running.

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Getting rid of a stitch

Although side stitches can be incredibly painful, they aren’t harmful and it’s fine to keep running. There’s little evidence to base a recommendation on, but here are some anecdotal things you can try to ease stitches while you’re on the move:

• Slow down Taking your foot off the gas for a short time can be enough to help a stitch settle.

• Deep breathing Focus on filling your lungs properly (see here). Try counting and finding a regular breathing pattern.

• Apply pressure Pushing on the area where the stitch is can minimise movement and ease pain.

• Stretch Try stretching the affected side, so if your pain is under your ribs on the right-hand side, put your right hand on your head and bend to the left.

• Touch your toes Obviously you’ll have to stop briefly to do this, but bending over forwards for a few breaths is a trick that works for many.

• Time your foot strike Some runners say that they can get rid of a stitch by exhaling as the foot on the opposite side to the stitch hits the ground. So for a right-sided stitch you need to breathe out as your left foot strikes the pavement.

Q I’m really windy when I run, burping and farting all over the place. Why is this?

A How much gas we each produce varies greatly and, whether it goes up or down, excess air needs to be expelled from the body somehow. It’s normal to swallow some air when you run, especially if you’re pushing yourself and gasping for breath, but particularly if you’re trying to combine running and drinking. It’s worth practising your ‘on the move’ fuelling and finding the bottle, cup or hydration pack mouthpiece that allows you to drink without gulping large quantities of air at the same time. Running itself may cause gas due to the jarring of the stomach and the faster transit of food through the gut. What you eat makes a difference too – some foods are more gaseous than others. Beans, lentils and cabbage are well known for making you trump, but so are other high-fibre foods such as fruit, bran and peas, as well as starchy foods and wholegrains. If windy runs are causing you problems, then it might be worth keeping a food diary to identify the culprits. Allow enough time for your food to digest before you run and eat slowly too, chewing food well to aid digestion and avoid swallowing air. Generally, there’s no better time to let one loose than out in the fresh air, but spare a thought for those running close to you and, as a running friend of mine (with tricky bowels) says, ‘Never trust a fart after 20 miles.’

Did you know?

The average person produces between 0.5 and 1.5 litres of flatus (gas) every 24 hours, and breaks wind between 10 and 20 times a day.

Q Running makes me need to poo. I have to plan my route around the local toilets.

A The dreaded runner’s trots! You can be assured you are most definitely not alone. There are a few theories as to why vigorous exercise makes you need to poo, but there’s no clear answer and it may be a combination of factors. It could be that jiggling your bowels around when you run irritates them or that, when you exercise, blood is diverted away from