Hey, how do you solve a sharp cramp (lower left ab) about 15 minutes into a 5 mile run? I ran through it but not without some serious focus and energy spent ignoring it. I tried drinking water up until 20 minutes before running and it seems to just show up and hang around until the end!

Chelsea -

Sounds like you've got a side stitch. They can make your run pretty awful, but there are some things you can do about them. Here are four things you might consider:

1) Your breathing could be too shallow - shallow breathing can cause your diaphragm to cramp up. Focus on taking deep, full breaths while running. If you start to get a side stitch while you're out for a run, really focus on taking deep, full breaths, which should help.

2) Food in your belly? Side cramps are more likely to occur when you've eaten within the last 90 minutes.

3) Too much water in the belly? Drinking water is generally a good thing, but it can contribute to side cramps if you have too much before you start running. You'll just have to figure out what the right amount for you is on a run. You might also consider getting a water belt or camel pack so you can take water with you and not feel like you need to tank up beforehand.

4) General core strength: you might just need to work on your core strength a bit. Having strong abs and obliques acts like a girdle and keeps all your innards stationary, which can help prevent cramping in the first place.

To answer your original question of how do you solve it after it happens, you're probably going to need to focus on deep breathing, which helps work the cramp out. You can also try ignoring it by occupying your mind with other things. I count my strides to 100. If I'm not better, I do it again. It does help to give the brain something to do.

Good luck!

I find that cramps on the right side are from food/water in the stomach and cramps on the left side are problems with breathing.

I would take Brians advice, but I thought I'd let you know what I've found.

I've found breathing deep and putting some pressure on the cramped area can help.

I find that Gatorade or G2 can help. If I have cramps in a run, that night or the next day I'll try to drink a G2.

Thanks all, I had some speed training yesterday and incorporated a little of all of your advice, (or in Brian's case, all of your advice) I didn't actually get a cramp running 8 x 400m after hydrating with Gatorade Rain, my fave, not eating too soon before running and breathing deeply. It felt great!

@Tania: That was my fix before and I would literally be sticking my fingers in my stomach when I had a cramp, I think my body has figured it out and won't let me do this anymore!

Ok, first 5k done, I did get a cramp after the first mile but focused on my breathing and the people ahead of me! I ended up feeling great at the end, it was a great first 5k race!

Extra tip: if you do get a stitch, slow down (don't stop) and contract your abdominal muscles. Works for me like a charm.