Ready, Set, Speedplay!

Tomorrow we meet at Old Settlers. We had a fun workout the last time we were there. I liked it so much that we are going to give it another go. If you can not make the workout let me know. This workout is one that I find fun to do alone or with a group. You can modify and make it as easy or as hard as you need or want.

The workout is called Fartlek. Fartlek is the Swedish term meaning 'speedplay'. Here is how a typical fartlek session would work. After a warm-up, simply pick a landmark - for example a tree, lamp-post, or sign and run to it hard, then jog until you have recovered. Then pick another landmark and repeat. Try to do 3 or 4 mile of this workout.

Running Information:

Side Stitch?

A side stitch is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. They're common in novice runners who tend to breathe more quickly and shallow.

What causes them?

When we inhale, our lungs fill with air, which press the diaphragm downward. When we exhale, the diaphragm move up. If you have some trapped air below the diaphragm, if you've eaten right before running, or if you start running too vigorously, your diaphragm may cramp, causing pain under the rib cage on your right side.

Prevention

Try to avoid eating within one hour of running. Make sure that you always warm up before your runs. Running in extreme cold may induce side stitches.

Treatment

Try altering your breathing pattern. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips. If you cramp in the middle of a race, you might want to try changing your breathing/striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike. If all else fails, you may have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away.

See everyone tomorrow....and Happy Running!