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Runners--stomach cramps?


MEmama
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DS is a distance runner and has been having trouble with cramps. It's not a new issue, but while he has identified a couple things that seem to help (food related), he's still plagued.

 

Any advice? He's wanting to up his training plan this summer and is getting frustrated.

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I would suggest keeping a log of what he eats when, hydration, and temperatures. That might help detect a problem.

 

I get stomach cramps if I drink too much during a run or if I eat certain things and don't allow enough time before digesting. Some supplements like GU give me cramps too.

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He does pay attention to what he eats and is very strict on himself--no food at least 2 hours before a run, and no dairy at all before running. He stops drinking water 1-2 hours before but otherwise drinks a lot.

 

It seems random. Last weekend he totally smoked a 5k; this morning he ate exactly the same thing and barely made it a third of a mile before cramping. I tend to think it's breathing, but he's not sure. He doesn't have GI issues.

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I'm not a runner, but I was talking to a friend last night who is and she mentioned that she recently ran a 10K and then started getting this pinching type cramp and it's been bothering her since then, so she's taking it easy for a while. She referred to it as "stomach muscle strain". 

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Does it relate to the temperature? I cannot exercise at all without cramps when it's hot and sunny outside. Has he tried charting time since last BM? Maybe if he's got more material waiting to be removed...

 

 

Sent from my iPhone using Tapatalk

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It's pretty common that food can cause bad cramps.

 

At all day meets, I see a lot of elite runners have a banana, not right before an event, but during a long break. They roll me it's for the potassium.

 

If my kids are running a distance competitively, they try to eat well the night before and drink as much liquid as they possibly can. A British soldier friend of mine who served in Burma said that it was key to drink enough well before exercise, so that your tissues are hydrated.

 

REI has some good supplements, like little candy like cubes that provide energy, no caffeine. Their drink mixes have seesential salts, good for night before.

 

If it makes you feel better, my ds was taken to cardiologist for severe pain. Doctor explained patiently that eating a half pound of feta before doing a practice 5k in 90 degree heat was not a good idea. The stomach uses all the blood for digestion, causing both abdominal pain and dizziness. LOL.

 

I also read something in NYTimes on Tuesday about a study that indicated that hot baths helped acclimatize athletes. Not that you you indicated heat was the main problem, but it could be part of the broader picture.

 

ETA

Does your ds do any cross training -- strength, yoga type exercises, swimming. That could keep him going until he gets the running under control.

 

I'm sure your ds knows this, but I find that boy's his age often need a reminder about warm up exercises and cool down jogging. They know, but don't think it applies to them. My experience anyway.

Edited by Alessandra
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Hm, I've never had stomach cramps. Too much GU on a long run will give me GI distress after the run is over. The same can be said for all gels, chews, etc. Gatorade does not give me the same issues. There's really no need for these in anything shorter than a half marathon distance unless you're training for one and are practicing fueling strategies. I eat 2 hours before my run, always the same thing, but I do not limit liquids. I bring Gatorade on any run in the summer that's longer than a 5k. The regular Gatorade, not the G2.

 

I'd carefully track temp/food/liquid intake along with temp/distance/rest and see if there was a connection. Also, maybe some of these suggestions might help - http://www.webmd.com/fitness-exercise/features/how-to-stop-runners-cramps#2

 

Dehydration can play a role in stomach cramps so maybe a sports drink (either one with some fuel or without like Nuun) might help before that two hour window where he doesn't eat/drink. He can also try slowing down. Not saying he is, but you don't need to race every run and if you've had a hard run the day before, an easier run the following day is important for recovery. See also: Matt Fitzgerald and 80/20 running or Galloway's run/walk strategies.

Edited by mamaraby
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Does it relate to the temperature? I cannot exercise at all without cramps when it's hot and sunny outside. Has he tried charting time since last BM? Maybe if he's got more material waiting to be removed...

 

 

Sent from my iPhone using Tapatalk

He is aware of his BMs. Not related (ie he takes care of business first. ;) )

 

Heat...maybe. But it doesn't really get hot here--this morning it was at best in the low 60s.

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It's pretty common that food can cause bad cramps.

 

At all day meets, I see a lot of elite runners have a banana, not right before an event, but during a long break. They roll me it's for the potassium.

 

If my kids are running a distance competitively, they try to eat well the night before and drink as much liquid as they possibly can. A British soldier friend of mine who served in Burma said that it was key to drink enough well before exercise, so that your tissues are hydrated.

 

REI has some good supplements, like little candy like cubes that provide energy, no caffeine. Their drink mixes have seesential salts, good for night before.

 

If it makes you feel better, my ds was taken to cardiologist for severe pain. Doctor explained patiently that eating a half pound of feta before doing a practice 5k in 90 degree heat was not a good idea. The stomach uses all the blood for digestion, causing both abdominal pain and dizziness. LOL.

 

I also read something in NYTimes on Tuesday about a study that indicated that hot baths helped acclimatize athletes. Not that you you indicated heat was the main problem, but it could be part of the broader picture.

 

ETA

Does your ds do any cross training -- strength, yoga type exercises, swimming. That could keep him going until he gets the running under control.

 

I'm sure your ds knows this, but I find that boy's his age often need a reminder about warm up exercises and cool down jogging. They know, but don't think it applies to them. My experience anyway.

Yep, he regularly eats bananas and stays very hydrated. He is also a competitive bike racer (and skier in winter) so he definitely cross trains. :)

 

He's okay about warming up, he usually remembers. Perhaps a few different stretches in addition might open up the diaphragm better. That's definitely a thought.

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Hm, I've never had stomach cramps. Too much GU on a long run will give me GI distress after the run is over. The same can be said for all gels, chews, etc. Gatorade does not give me the same issues. There's really no need for these in anything shorter than a half marathon distance unless you're training for one and are practicing fueling strategies. I eat 2 hours before my run, always the same thing, but I do not limit liquids. I bring Gatorade on any run in the summer that's longer than a 5k. The regular Gatorade, not the G2.

 

I'd carefully track temp/food/liquid intake along with temp/distance/rest and see if there was a connection. Also, maybe some of these suggestions might help - http://www.webmd.com/fitness-exercise/features/how-to-stop-runners-cramps#2

 

Dehydration can play a role in stomach cramps so maybe a sports drink (either one with some fuel or without like Nuun) might help before that two hour window where he doesn't eat/drink. He can also try slowing down. Not saying he is, but you don't need to race every run and if you've had a hard run the day before, an easier run the following day is important for recovery. See also: Matt Fitzgerald and 80/20 running or Galloway's run/walk strategies.

He stays away from Gu, etc except before long bike races he might have a shot blok. He doesn't use them for running though. I'll have him play around with drinking later than that 2 hour window, though he does drink a lot so I can't imagine it's dehydration. I think he will agree to try though.

 

I totally agree about not racing every run but well....the 14 yo old might not agree ;). I get it, training is not the fun part for him.

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He stays away from Gu, etc except before long bike races he might have a shot blok. He doesn't use them for running though. I'll have him play around with drinking later than that 2 hour window, though he does drink a lot so I can't imagine it's dehydration. I think he will agree to try though.

 

I totally agree about not racing every run but well....the 14 yo old might not agree ;). I get it, training is not the fun part for him.

I was more responding to another poster about the GU - I think sometimes people think it seems like a need, but it's not magic and you can do without it.

 

Hydration is more than just liquid so maybe some electrolytes along with the liquid might be wise. Nuun has no carbs and is slightly carbonated so it can be kind of fun, but Gatorade works too.

 

Otherwise, it's probably going to be one of those things where he's going to have to play around a little. What kind of cramps are we talking about? A stitch in his side or genuine intestinal/digestive system cramps?

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He does pay attention to what he eats and is very strict on himself--no food at least 2 hours before a run, and no dairy at all before running. He stops drinking water 1-2 hours before but otherwise drinks a lot.

 

It seems random. Last weekend he totally smoked a 5k; this morning he ate exactly the same thing and barely made it a third of a mile before cramping. I tend to think it's breathing, but he's not sure. He doesn't have GI issues.

 

Is it a cramp in his side or actual stomach cramps? My running trainer says most people breathe with their feet - so every time their right foot comes down they're breathing in and they're breathing out in the same way. He says that if you can breathe 1-2-3 in and then 1-2 out then you won't get cramps. I have yet to figure out that breathing.

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He says it's a more like a stitch.

 

He's having trouble figuring out that breathing too, and I think in general he breathes too shallowly. He ran again this afternoon and had no problems--he concentrated on deep breathing for the first mile (he says it's more tiring? Maybe because it's working into a new system? I breathe VERY deeply when I run, but I'm not sure how to get him to).

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When I ran cross country in high school I learned how to breath using my feet as a guide to avoid cramps. It's a habit that I still find myself doing today. The key is steady breathing, and then if you start to develop a side  stitch to exhale more than you inhale.

 

When I run I breathe in on my right foot and count 1-2-3 each time I step. So it's right (1), left (2), right (3). Then I exhale on my left for 3 counts. So exhaling is left (1), right (2), left (3) and then start over counting on my right. So it's one-two-three for inhale and then one-two-three for exhale with inhale beginning on my right foot and exhale beginning on my left foot.

 

If I start to develop a stitch, I just exhale for five counts (starting on my left foot) instead of 3 counts and then inhale for 3 counts on my right, going back and forth until the stitch goes away. So inhale for 3 steps, exhale for 5 steps, until I'm ready to go back to 3 and 3.

 

This breathing has really helped me over the years. I rarely get side stitches, and if I do I just go to 3, 5, 3 breathing for inhales/exhales. One thing that does give me side stitches is if I drink too much water while running. I can handle swallows, but not solid drinks.

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When I ran cross country in high school I learned how to breath using my feet as a guide to avoid cramps. It's a habit that I still find myself doing today. The key is steady breathing, and then if you start to develop a side stitch to exhale more than you inhale.

 

When I run I breathe in on my right foot and count 1-2-3 each time I step. So it's right (1), left (2), right (3). Then I exhale on my left for 3 counts. So exhaling is left (1), right (2), left (3) and then start over counting on my right. So it's one-two-three for inhale and then one-two-three for exhale with inhale beginning on my right foot and exhale beginning on my left foot.

 

If I start to develop a stitch, I just exhale for five counts (starting on my left foot) instead of 3 counts and then inhale for 3 counts on my right, going back and forth until the stitch goes away. So inhale for 3 steps, exhale for 5 steps, until I'm ready to go back to 3 and 3.

 

This breathing has really helped me over the years. I rarely get side stitches, and if I do I just go to 3, 5, 3 breathing for inhales/exhales. One thing that does give me side stitches is if I drink too much water while running. I can handle swallows, but not solid drinks.

I think I'll really emphasize the breathing technique to him. Maybe counting 1-2-3 twice is easier than 1-2-3; 1-2 (that one always messes me up! But I think I count 1-2 then a deep exhale 1-2).

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