Stitch

[Master]

Do you get a stitch on the left or right side or both?

Also should you carry on training with one?

[Youngblood]

Right side, just along the bottom of your rib. It is usually best the stop, give it a rub as it is likely a spasm associated with the diaphragm and because of it pressing against the liver. this part is open to debate. But it definately has to do with your breathing. There are all sorts of tricks to stopping it, or helping it. Give google a read and try some stuff. But overall, I've found to just make sure I breath properly, as in don't ever hold breath while sprinting, and if it occurs, a brief break and to rub the actual sore spot works for me.

[Chris Nagel]

I agree with YB, breathing is an important consideration. I try to pay attention to my breathing rhythm/pace. If I'm running and I feel more winded than usual, I may slow the pace down a bit and get my breathing in sync with my steps. If it's sparring, I take it a little easier, using my defense and moving just enough, and letting my opponent run into my punches.

Anyway, what helps me is to focus on breathing properly when I'm warming up. Then even if I feel the onset of a stitch coming, I can adjust my breathing and it won't take long to go away. Sometimes it takes a little longer warm up, but when I'm warmed up, and not just how my muscles feel, my breathing is okay and I can pick up the pace. It's also important warm up before you spar/fight, so it doesn't take a round or two to get settled in.

If you're interested in breathing rhythms, here's a copy of some notes:

"Most elite distance runners breathe with what is referred to as a 2-2 rhythm—taking 2 steps (1 with the right foot, 1 with the left foot) while breathing in, and 2 steps while breathing out. This gives the runner about 45 breaths per minute (remember that most good runners take about 180 steps per minute, 90 with each foot), because with 4 steps for each respiratory cycle (2 steps breathing in, 2 breathing out), 180 divided by 4 equals 45.

This is an ideal rate because it gives the runner adequate time for a substantial amount of air to be moved in and out of the lungs with each breath.

In the latter stages of an intense middle-distance race, 45 breaths per minute may not be enough. In this case, due to the desire to maintain some regular rhythm of breathing, the tendency is to shift to about 60 breaths per minute, which means either taking 1 step while breathing in and 2 while breathing out, or 2 in and 1 out. These would be referred to as 12 or 2-1 rhythms. The latter seems to be preferred by most good runners.

When not breathing particularly hard, slower breathing rhythms are sometimes used. An example is a 3-3 rhythm (3 steps breathing in, 3 steps breathing out), which is often used during easy runs, but becomes stressful at T pace or faster. A 4-4 rhythm can be used, but is not recommended, since the depth of breathing is energy-consuming, and ventilation is not as relaxed. A 1-1 rhythm is often used by runners who try to increase rate rather than depth of breathing, in an attempt to get more air into their lungs. However, 1-1 breathing leads to very shallow breathing (more like panting) and is not an efficient way to ventilate the lungs. This is not a recommended pattern of breathing.

Actually, a runner can use different breathing rates in various ways, an important one being during a warm-up. Start your warm-up with a 4-4 rhythm, switch to 3-3 after a few minutes, and then to 2-2 for the remainder of the warm-up. This often gives you something to concentrate on when going through an otherwise boring warm-up period.

Breathing rate can also be used to monitor intensity of effort while running. You should be comfortable with a 3-3 pattern on an easy run, and maybe even a 4-4 pattern, if so desired. However, if 3-3 does not provide you with enough air on an easy run, then it's not an easy run. Slow down to where 3-3 is comfortable. You may prefer 2-2 on an easy run, but be able to go 3-3 if necessary, if for no other reason than to prove it is an easy run. On the other hand, 3-3 is not fast enough to meet the demands of a distance race; the recommended rhythm is 2-2.

Knowledge of breathing rhythms can assist you in races, by helping you determine how fast to run up hills, for example. If you are trying to maintain a constant intensity while going up and down hills, focus on adjusting speed so that the 2-2 rhythm feels equally demanding (or comfortable) during all terrain changes. Naturally, this means slowing down on the rough terrain (or up hills) and being able to speed up going down hills.

Another situation when knowledge of breathing rhythm can be useful is when you get a side stitch. Usually stitches are aggravated by a fast, shallow breathing rate; a slower, deeper pattern can aid or eliminate a side stitch. Next time you get one of these sharp pains in the side or gut, try going to a 3-3 breathing rhythm and see if that helps.

About the only time a 1-1 rhythm may not be detrimental is during the final minute or so of a race. Keeping a 1-1 pattern for longer than a couple of minutes is usually counterproductive. In general, you will use a 2-2 rhythm in most races, possibly switching to 2-1 the last third of the race. In a marathon, 2-2 should be possible throughout the race (and 3-3, if need be).

Another situation in which knowledge of breathing patterns is of considerable aid is when you first are exposed to running at altitude. Let your typical rhythms guide you on easy runs and T runs in particular. If you usually use a 3-3 or 2-2 on these intensities, respectively, then adjust your speed of running at altitude to allow the same degree of discomfort as is normal at sea level. This is better than trying to reproduce the same speed of running you are used to at sea level.

During all types of training, the same principles apply. A 2-2 breathing rhythm is preferred for most quality training. Even though 3-3 can be used on easy runs, I suggest using 2-2, just to be consistent. urther, 2-1 may be called upon during the latter stages of an interval session in which workbouts (the repeated runs that make up a session of intervals) last several minutes each. It should not be necessary to rely on a 2-1 rhythm during T-pace or R-pace work; in fact the ability to avoid this faster pattern can be used to keep you from going too fast at times, particularly on a tempo run."

-Note: I like to start off with a easier breathing rhythm for my warm up, and then progress into a faster rhythm when I feel ready.