Diaphragm cramp

[UncleWai]

I've been in police inspector training for 3months now. My diaphragm cramp is getting worse at worse. Now when I do a 6 laps run test, I will get diaphragm cramp at around the second lap. It's really painful to run with a cramp. I am really conditioned to do endurance run, my legs and lungs are alright. But the cramp is really killing my time as I couldn't run as hard as I could.
Any ways can condition the diaphragms to not get cramped?

 

[MrMatt]

do you mean a stich? If your actual diaphragm cramped you'd die. Are you drinking a lot of water before running? Try holding your abdominal wall in a semi-tensed state when running.

 

[InflatableBuddha]

There are a number of causes for cramping/stitching while running:

Short, irregular breathing
Eating too much/too soon before running
Not taking a dump before running

Cramps are more common in novice runners whose bodies aren't accustomed to regular running, or who are new to faster running (intervals, or laps, as it seems you're doing).

If you cramp during a run, breathe out completely and grunt with every breath to expel as much air as possible. You'll sound constipated, but it works.

Apart from that, stay well hydrated (but not over-hydrated), don't eat closer than 30-60 min before running, take a dump beforehand, and practice taking regular full breaths when you run. Get into a rhythm so your breathing is regular, as is your stride (one breath for each 2 strides, for example).

 

[brikis98]

InflatableBuddha's response is spot on. I think the common term for these cramps is "side stitch" and it may be worth your time googling it.

 

[coreyb]

Mine went away as soon as I learned to eat very lightly before running and only like 2 hours or more beforehand.

 

[StageLeft]

My worst in recent years have been during two races (worst time to have it) and I tracked it down to over hydration before the race, a mistake I will not repeat. I knew it wasn't intensity related, so I tracked it to diet. Full stomach will get me very time 🙂