How to prevent cramping (abdominal muscles) while running..?

[AlexandraM]

I'm trying to incorporate more running into my cardio routine. Most of the time I do circuit training and HIIT cardio workouts with no cramping  issues what-so-ever. I generally do a 5 minute warm up before starting my run and if I do eat before working out (generally I work out fasted, first thing in the am) I wait about 90 minutes before starting my routine--if I do eat it's generally something as simple as a banana with peanut butter or 1/4 c of steel cut oats with dairy-free milk. I've tried different breathing techniques and drinking more or less water but the cramping continues. Any suggestions on what I can do to prevent them before they start? Lately i've been trying to run through them but sometimes it's too uncomfortable. Any help is greatly appreciated! 

[ammulder]

How far are you running and when in your run do the cramps hit?

On longer runs, it's not unusual for me to have cramps threatening if I drink too little (or rarely, too much) or if I need salt.  I often end up taking a salt tablet (e.g. S-Caps or Enduralytes) and drinking a bunch of water if I feel a cramp coming.  But those are generally leg cramps, and it happens well into the run (except for perhaps exceptionally hot/humid days).

Do you have strong abdominal muscles?  I mean, could they just be fatiguing before the rest of your body?

[AlexandraM]

As of now I'm doing 2-3 mi. and walking as well. I don't know if cramp is the right term, maybe stitch? Generally occurs in my sides and or upper abdomen. The cramping generally starts to happen when i reach the half way point or a little later. I don't have a very strong core so that could be a definite possibility.

Thanks! 

[ammulder]

I think the most common causes of side stitches are generally taken to be eating to close to the run, sharp or irregular breathing, poor posture (which makes it hard to breathe well), cold air (that can irritate your lungs), not warming up (so you shock your system jumping into heavy breathing), and things like that.  From what you said, it sounds like you've seen all this already.

You could try paying extra attention to running upright -- if you're going to lean, lean from the ankles not from the waist, and don't slouch or curl your back.

You can also try breathing a little more deeply and as evenly as you can, and every few minutes slow down for a moment and take a couple extra-deep breaths and then speed up again.  Though you said you tried breathing techniques already, so maybe that's not going to help.

Strengthening your core would be great but not necessarily a quick fix.

[Heather1]

I've been playing with these side stitches too. Soooo frustrating! Trainer says comes from being dehydrated, eating/drinking too close to running time, and not having good breathing/posture while running.

I find drinking small quantities but more throughout the day leading up to my run, but stopping an hour before the run has helped. Same with eating. Smaller portions and not just before runs, so my stomach is not juggling a bunch of stuff while I'm running. I'm also incorporating more weights and strengthening my body and core, to avoid re injury has helped with strengthening my core. Best advise, incorporate a good balance of hydration, strength, and proper posture/breath. You'll beat it! Don't get discouraged!