Son ALWAYS gets bad sideaches that are ruining his motivation to run

intestinal gas, agitated by running, rises to the highest part of the large intestine and bloats it, putting pressure on nearby nerves.

i would have him jog really slow, like 13-14min/mile for about 5 minutes at a time. If he did that 4-5 times per week for a while he would get used to it. After each run, he should drink apple or pineapple juice to balance out his sodium to potassium levels.

Cramps are related to electrolytes and fatigue. New young runners tend to go too fast, with poor form and too far for there core muscles. You have to ease their stomach muscles into it, by going slow and limiting the pounding, until they can gain the strength, endurance and form.

Going to a yoga instructor could actually help. Ask him/her about breathing techniques. Also, stretching the abs can help a lot. I used to do a ton of crunches but never stretched my abs at all and would get really bad side stitches pretty regularly. Started stretching my abs a bunch and the issue went away. Learning how to breathe properly as well should take care of the problem completely.

remove his sides. the aches will quickly disappear.

Like jog said, slow it down. I had similar problems when I started running in middle school, I ran too fast plus my core/other muscles were weak. You might be going too fast for him so try to ease him into it.

its definitely a gas issue wrote:

remove his sides. the aches will quickly disappear.

A "side-ectomy"???

I had a similar issue with my son when he started running at age 12 or so. On many runs he would get debilitating side stitches. We tried to get him breathing differently, eating differently, but it wouldn't stop. It was very frustrating at the time. So, he just gave it up for awhile. But, once he got a bit older they completely went away. I'd say he hasn't had it happen since 8th grade or so.

For what it is worth, he developed into a D1 runner.

So, since he is only 10, I'd say just give it a rest. I'd bet he will grow out of it. If you press, he might not want to run later on. 10 is a bit young anyway.

Its his spleen.

seriously......look it up

He needs to relax. He's trying too hard.

I would not be concerned about his health just becasue of a regular side ache, unless it starts to manifest outside of physical activity. His core is probably not strong enough to handle the demands of the running you do. Ease up or get him on an abdomen training plan. More potassium in the diet might prevent him from cramping up as well.

Just have him slow down and practice deep breathing.

some useful and some not so useful responses above. It sounds like your son has a sidestitch, which is a cramp in the diaphragm muscle that is used for breathing (in). While many believe these are due to low potassium or some other electrolyte balance, cramps associated with exercise are probably just a function of muscle that is working hard in people that are susceptible to cramping (the million dollar question is what makes one susceptible). Cramping of the diaphragm can also occur if you have a full stomach or maybe intestine (this differs from intestinal gas). Many new runners, kids and adults, get sidestitches but its probably more common in kids only because they run to fast and don't know how to predict a do-able pace. Almost all runners grow out of sidestitches but some (even pros) remain susceptible throughout life.

i found and that if i drank extra water, not gatorade, but extra water the problem would not arise. Extra meaning 32oz or more 1 hour prior to run.

The breathing is probably the issue. It was very surprising to me that this could make such a difference when I had this problem a few years ago and looked it up here on letsrun, but the diaphragm cramps up if you are taking very shallow breaths. It was happening to me primarily during tempos and races. I practiced occasionally taking deep breaths while running and I had the best fall training of my life. I have had no problems since.

I used to get sideaches and was eating a yogurt every day.

I stopped eating the yogurt, and the side aches went away.

I used to get stitches all the time when I was in high school. Someone told me that it was from excess acidity caused by accumulated CO2 in the lungs. The solution is to forceably exhale as much air from the lungs as possible, alternating with shallow inhalations, for a few paces. I suspect his explanation was bogus but it did work - my guess is that breathing differently redistributes stress on the cramped muscle.

Adapt a different breathing pattern, if he's currently doing 2-2, try 3-3 or even 4-4. He may have to slow down to do this. deep breathing (belly breathing), as someone else said puff the cheeks on exhalation

Shorten stride length be sure stride rate is between 160-180

avoid any foods that may cause gi stress

Strengthen core

Part of it could be that his muscles aren't fully developed or strong enough for the demands of running. When I was really young I would experience the same thing, but then again I wasn't in great shape. Another thing I would look at is his diet. I know you said he eats healthy but I'm wondering if he is eating something that is causing this. When I ran in college I still got bad sideaches so that makes me suspect that it was my diet and not my muscles. About 4 years ago I changed my diet and haven't had one since. I completely removed dairy from my diet, most grains, and anything high in refined sugar.

Cut out Gluten from the diet. It worked for me! I was having terrible heartburn and cramping from running, this cut it out.