How to Prevent Side Stickers While Running

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Running is an inexpensive, useful exercise that almost anyone can perform. All that is required is a stretch of earth, a pair of comfortable shoes and perhaps an MP3 player packed with your favorite music. One of the unfortunate side effects of running can be side stickers. Side stickers, otherwise known as side cramps or side stitches, are preventable to ensure that your next run is pain free.

Things You'll Need

  • Water or diluted sports drinks
  • Avoid eating a large meal or drinking copious amounts of water two to four hours before the run. Having an emptier stomach will equal fewer side aches during your run.

  • Stay hydrated throughout the run. Drink sips of water or diluted sports drinks, such as Gatorade, at least every five minutes during the run as dehydration can also lead to side stickers. More water will be necessary if the temperatures are hotter outside.

  • Stretch before the run. Place your hands on your hips and twist your torso back and forth at the waist for three to five minutes before heading out and hitting the road.

  • Stop running and rub the affected side for 10 to 15 seconds with your hands once you feel the side ache coming on. This will reduce the pain of the side ache and may even stop it in its tracks.

  • Slow down during the run. Running at full speed for an extended period of time will result in more side stickers. As an alternative, run for 10 minute intervals and switch to a fast or slow walk for five minutes before returning to your more rigorous pace.

  • Set up a regular running schedule and stick to it. This will keep you in better shape and keep your body more limber, which will lead to fewer side stickers.

References

  • Photo Credit Jupiterimages/Brand X Pictures/Getty Images
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