How to Avoid Side Pain While Running

Both amateur joggers and running enthusiasts experience side pains. These pains are usually caused by muscle cramping but the exact cause of cramps often can be difficult to isolate. Cramps are a sudden muscular contraction that can be very painful. According to the Mayo Clinic, these pains may be caused by "overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period of time." Fortunately, you can take steps to avoid cramps while running.

Instructions

    • 1

      Hydrate. Consume at least eight glasses of water each day and drink more when you are exercising. Sip on a sports drink to replace lost electrolytes, the minerals dissolved in your perspiration. During intense exercise your electrolyte levels may dip, which may cause cramping.

    • 2

      Stretch prior to running. Warm up your muscles with a light, 10-minute jog then stretch out your torso to avoid side pains. Stand tall and twist at the hips to stretch your sides.

    • 3

      Wait two to four hours after eating before going for a run. Give your food time to digest and avoid eating a large meal before running.

    • 4

      Breathe deeply while you run and decrease your pace if you begin to feel pain in your sides. Ease into the workout and adjust your pace based on your own abilities. Starting out too quickly can cause your muscles to contract abruptly.