I’ll start by noting that this is a very common issue and it can be a real downer. Side aches almost always occur on the right side, just below the point where your rib-cage meets the side of your body, but they can in fact happen on the left side at times as well.
There’s a lot of debate over the cause of side-aches, but the best guess is that the ache comes from the up and down motion of running putting stress on the diaphragm. What we see with runners is that there may be some combination of things that makes side-aches worse for them as individuals, such as eating or drinking before running – or not eating or drinking before running. The problem can be highly dependent on the person.
Side-aches are caused by the up and down motion of running putting stress on your internal organs, most especially when you’re breathing out. When breathing out, there is an increase in the tension on the ligaments holding your organs in place, in particular the liver (which is a big and heavy organ), as the diaphragm comes upward. If you also happen to be hitting the ground with your foot at the same time, this banging can cause your side to ache.
Here are a couple of things that you can do to help:
First, become a belly breather - concentrate on taking deep breaths and expanding your belly when you breathe. You can practice this by laying on the couch with a book or magazine on your stomach and lifting it up and down as you breathe. If you breathe shallowly with just your lungs, you won’t see your belly moving in and out as much. Belly breathing not only helps with side-aches, but also puts more air in your lungs, giving you more oxygen with each breath.
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