The Million-Dollar Question

Jacqueline Hansen
Special to the Mirror

   Up to now, I’ve always dubbed the question of the “side-stitch” the “$64,000 Question.” But that dates me, so perhaps I should call it the “Become a Millionaire” question. At any rate, it is a common problem amongst runners; it can ruin a person’s race; and it’s not easily resolved. Here are some ideas.
   Janet Heinonen writes in her Sports Illustrated book, “Running for Women,” that “the ‘stitch,’ a sharp pain in your lower rib cage, is frequently accompanied by a satellite pain in the shoulder, the result of a cramp or spasm of the diaphragm muscle.” I would add that, especially for the beginning runner, this might result in “dry heaves” at the conclusion of your run if you’ve been running at a faster pace than you’re prepared for, because your diaphragm muscle simply isn’t conditioned for the heavy breathing.
   By virtue of running in training, this muscle can be developed. Additionally, you can strengthen the diaphragm through sit-ups or crunches. Better than that is to learn to breathe correctly. Breathe deeply, so that when you inhale, your stomach goes out instead of your chest. According to Heinonen, the late Dr. George Sheehan — medical expert, author and runners’ guru — suggests correcting your breathing and strengthening your diaphragm “by lying on the floor with a weight of books on your stomach. As you breathe in, the books should rise. Make it a habit to breathe against a slight resistance.”
   Other causes of pain in the abdominal area may be diet-related or problems in the intestinal tract. If you get such a pain while running, try slowing down to take a correctly executed deep breath, all the way to your stomach, then blow it out forcefully. Sometimes that will relieve an air pocket that you may have developed. Also, you may try grabbing the sore spot with your fingers, bending forward, and massaging it out. Heat cramps and dehydration are other sources of concern, and I’ll address those in a later column. For the time being, please practice running and breathing correctly.
   Jacqueline Hansen is the director of coaching education at the Amateur Athletic Foundation. If you have questions about marathon training, email Jacqueline at coachjqhansen@aol.com, or write to her in care of the Mirror.