Helping coach XC at a Minnesota H.S. Some of the runners are getting side stitches during the race. They're eating well before the race (3-4 hours) and not bad lunches. Any ideas what might be causing this and any remedies/suggestions? Thanks
Helping coach XC at a Minnesota H.S. Some of the runners are getting side stitches during the race. They're eating well before the race (3-4 hours) and not bad lunches. Any ideas what might be causing this and any remedies/suggestions? Thanks
make sure they are consistently staying hydrated. I had this problem back in HS before I realized that I wasn't drinking enough water.
This is often a problem for young runners just starting to race. If they are competitive kids but behind in terms of base aerobic system, they may be going out too hard and their diaphragm can't deal with a high rate of respiration, so it cramps. It should go away when they have (a) developed a base OR (b) learned to race at a pace equal to their developing fitness.
Here is what I'd recommend.
1) Leave plenty of time between last meal and run/race time. Avoid dairy and meat products in last meal (yogurt is a no-no)
2) Proper hydration is essential (as previous poster said)
3) Some stitches are a result of tensing up in the upper body when they become fatigued in the race. Stress relaxing and shaking out their arms every so often in the race. My daughter has this problem occassionally.
4) Proper upper body as well as lower body stretching prior to the race.
Coachlee is correct. Younger runners tend to get stitches on account of the fact that there bodies are not accustomed to the duress of training and racing hard. Keep doing core strength and assure them that the problem will go away with time and disciplined training.
Bagger wrote:
Coachlee is correct. Younger runners tend to get stitches on account of the fact that there bodies are not accustomed to the duress of training and racing hard. Keep doing core strength and assure them that the problem will go away with time and disciplined training.
And tell them not to start so fast - they're starting oxygen debt too soon, breathing too hard too soon, and getting stitches.
don't overload on carbs
My oldest brother once told me the only way to get rid of a side stich is to run faster. I lived by those words all through high school, until I learned the importance of a proper warm-up. I'd suggest warming up more, and not starting the race so fast.
What high school in MN? Just curious.
munson is absolutly correct
Minnetonka H.S (Assistant, boys)