How to get rid of side stitches

Side stitches are caused by a lack of oxygen in your GI muscles. Exhale hard and long, or slow down your pace until the stitch subsides.

If it is a recurring problem, consider avoiding solid food immediately before and after a workout. 

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Health

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Running burns an average of 100 calories per mile. Eat a balanced diet, mostly carbohydrates, followed by equal parts of fats and proteins.

If you want to lose weight, regulate your diet and use running to tone your body.

A running plan

You can benefit from just 30 minutes of running, 3 times a week.

Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current level of training. Don't be afraid to take walking breaks when needed.

Running equipment

Invest in a good pair of running shoes and a quality shirt made from wicking material to keep you drier.

A sports watch and heart-rate monitor are nice to have.

Running will put you slightly out of breath when you start. It should eventually decrease. You should be able to hold a conversation when you're running a good pace.

Once a week, run a faster speed to increase your fitness level.

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Average Running Speed
  1. Average running speeds, or pace, are based on a number of factors. These include current fitness level and genetics.
  2. In 2015, Strava, an international running and cycling tracking app, reported :
  • The average speed for men in the United States was 9:03 minutes per mile (1.6 kilometers).
  • The average pace for women was 10:21 per mile.
  • That data is based on over 14 million logged runs.

**If you want to improve your average pace per mile, try the following workouts to increase your speed and build up endurance.

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IDEAS

Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective way to build cardiovascular endurance and increase mental toughness. It is an excellent stress reliever and will improve your health overall.

Ramp up slowly

If you did 3 short runs in your first week, you shouldn’t double that for week 2, even if you feel fine. 

Progress takes more time than you think, because each body system adapts to exercise at their own pace - maybe your lungs felt fine on the run, but the next day your muscles felt sore.

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