I've just completed Wk2R2 and feel like I have already improved. The only problem I'm having is that I often get a stitch on my right hand side soon into the first run. I have tried slowing down as I thought I might be starting off too quickly and I have been concentrating on trying to improve my breathing and these seem to have helped a little. I just wondered if anyone had any tips.. maybe my posture is wrong?
Any thoughts appreciated!
Slow down is the best advice. I think it's mentioned in one of the podcasts - but not sure which one! I only had it once, and as soon as I slowed down it vanished.
Also make sure you are hydrated before you start, but not too much! I always have a small glass of water, drank slowly before I go out.
To avoid stitches make sure you are well hydrated beforehand and take good long deep breaths.
I posted this some time ago, but hopefully it will help you now:
Stitches can feel quite debilitating, especially when you feel you've got the energy to continue. I used to get them regularly, and still do on occasion. There are several things that helped (in addition to my just getting fitter). The first thing I did was slow down. Another thing was to breath out in an exaggerated way (as you would into a paper bag) for 2-3 left foot strikes, and then breath in for the same amount of time (make sure you're belly breathing here, rather than breathing from your chest). I would do this from the very start of my run, in order to prevent a stitch rather than get rid of one that was already there. Working on my running form also helped a lot. For this I made sure I ran with good posture, making sure I look into the distance about 30ft in front rather than down at the ground. This opened up the lungs and lengthened the body. I started running tall. Another thing I did was make sure that my elbows never came in front of my body, but rather I moved my arms back wards in a relaxed manner. It is also important to have relaxed shoulders - you look a little like a T-Rex here, but it helps a lot. As for when I got a stitch, I slow down some more and stretch my arms out behind me, sometimes even putting my arms straight and sticking them out to the side. I also make sure I concentrate on the breathing, the idea is to stop the diaphragm from causing pain as you run. Best of luck and well done so far.
Hi Everyone, thanks for all your hints and tips. I successfully managed Week3 Run 1 Tuesday night and was stitch free! In addition to slowing down, I also changed my route slightly as I realised I was always starting on an uphill, which I don't think helped.
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