Breathing / Pain in ribs

[gdcgray]

I wanted to share this. Yesterday I ran and jogged as needed for 26 minutes straight for the first time ever. I was getting pain in my ribs on the right side. I don't think I can call this side stitch from what I have read about that but maybe, they say side stitch is below the bottom rib. Mine was up a bit higher.   Anyway, this happened twice and when it did, I noticed I had allowed my breathing to become fast and shallow. The pain made me think of my breathing and when I corrected my breathing to deep and in rhythm with my steps, the pain left me. 

[heavyhorse Graduate]

I think breathing is the key, making sure you are taking proper breaths in and out to stop any build up of lactic acid. Also make sure you are hydrated before you go out, and if need be, slow your pace down a tad😊

[Maxiscot Graduate in reply to heavyhorse]

Yes I read somewhere that you exhale when your opposite  side foot strikes the ground for resolving stitches. 

[groovyforster in reply to Maxiscot]

I read the same thing, tried it, and was shocked that it worked.  I would get stitches all over.  In one particular race, I had a stitch under the right side rib, then it moved to under the left side rib, then to the abs, then to the right side along the ribs.  I was able to get through it by alternating my exhales on each foot but ultimately had to slow down and focus on taking deep breaths until the stitch went away completely.  Also, what and when you eat can play a part with getting a stitch.

[gdcgray Graduate in reply to groovyforster]

I also read about the exhale on the opposite foot strike after I came back from the run on Monday. I appreciate that about the eating too, I noticed I had let more time go by after breakfast on Monday when my run went from 3 minutes two days prior to 26 minutes without a break on Monday.  Today, I am testing that out again. 

Typical breakfast now-a-days:

Poached, boiled or fried egg;

1/4 to 1/2 cup Cheerios with 1/4 cup 2% milk;

smoothie, (1 orange, 1 banana, 3 tbls sweet potato, 3 tbls peanut butter 1 cup milk, chunk of raw ginger, tsp cinnamon, tsp turmeric, 28 grams oatmeal, [I use Greek yogurt aong with some milk when on hand] );

2oz - 3 oz coffee.

This breakfast surpasses 30g protein -

some days I add meat, some days I save half the smoothie for after run to replenish while I make a little lunch. Some days I add strawberries or kiwi to the smoothie etc . . .

[gdcgray Graduate in reply to Maxiscot]

I read that too right after I returned from the run on Monday. Man, I am so glad there are ways to alleviate this. I remember n high school they were really bad and no one had a clue what to do about it. When it happened Monday, I just happened to notice the short, shallow and rapid breathing I let myself slip into and when I corrected it the pain left. This running thing really has me stoked.

[heavyhorse Graduate in reply to gdcgray]

I think getting rid of carbon dioxide is the real key, we always think we need to get more oxygen in, but breathing out just as vital!

[gdcgray Graduate in reply to heavyhorse]

Being an ex smoker, the breathing is really a concern to me, so my mind is focused on my lungs a lot when pressing thresholds. It seems they are coming right along. I hope this continues.

[gdcgray Graduate in reply to heavyhorse]

Thanks heavyhorse - I do carry 33 oz of water with 50ml fresh squeezed lemon and 1 tsp cayenne. For my little 30 minute work outs in the late morning it's enough. I drink about 99 oz water daily just from the 33 oz bottle. One month ago, I quite drinking soda. I never made a decision to stop. It's just that when I decided to get in shape, the diet was part of that and I haven't have a sip of soda since. Nor white bread, nor chips, or any hydrogenated anything accept when I run out of good peanut butter, I'll eat the common peanut butter until  get restocked on the good one again. 

[heavyhorse Graduate in reply to gdcgray]

I don't take water with me but have a drink a bit before I go out and regularly through the day which is probably the most useful.