cramps on downhills?

When I was kind of beginning to try running I almost always got a side stitch on the downhills. Breathing is easier when going down, which causes the cramping (the relaxation causes something in there to tighten).   

I wish I could tell you what cured it, it finally just stopped happening as I got more experienced.

One thing I learned later that might help was to switch the foot strike and breathing to the opposite foot (if inhaling on the left foot strike, switch to the right foot strike) when you feel a stitch coming on.

(almost everybody does some exactly number of steps per breath, typically inhaling every 4th step).

Hope that is of some help, 

Dave

Running downhill can really screw you up if you're not used to it. People usually complain of soreness and/or cramping in the quads and hamstrings, though, as these are the muscles trying to contract while sretching out.

But the same thing is going on in your abdominal area if you think about it -- you are maybe leaning back too much going downhill, so you are stretching out your abs and core muscles just as they are under heavy impact and trying to contract to stabilise you.

You're also going to get a classic stitch as your gut and the rest of the abdominal cavity get shoved forward by gravity :)

If I had this problem the first thing I'd do would be to start doing ab and core strengthening exercises 3 times a week. Also, to condition myself I'd adapt one of Owen Anderson's stretch/strengthening exercises for the hamstrings. Do the step exercise described below but in addition as you step back raise both arms above your head and reach out as high as you can.

Please let us know if this works, or if you find some other solution :) Running downhill fast without pain is something of an art form, in my book !!

Dr Owen Anderson:
"Perhaps the best way to protect your hamstrings from pain is to carry out high-bench step-ups with regularity. To do these, begin from a standing position on top of a knee-high bench or step, with your full body weight supported by your left foot. Your right foot should be free and held slightly behind your body. Lower your body in a controlled manner (in effect doing a one-leg 'squat' with your left leg) until the toes of your right foot touch the ground, while continuing to support all of your weight on your left foot. Return to the starting position by applying force to the bench or step with your left foot and by straightening your left leg. Repeat for a total of 10 reps, and then switch over to the right leg. It is critical that you maintain absolutely upright posture with your trunk throughout this entire movement; avoid the tendency to lean forward for balance as your 'trailing' leg drops toward the floor.

This exercise places incredible eccentric stress on the hamstrings, so it should be approached cautiously, especially if you have had hamstring troubles in the past. Begin with just 10 reps per leg, and gradually increase to three sets of 20 reps."

Owen Anderson: Leg muscle injury prevention and running economy improvement, online here. Dr Anderson publishes Running Research News.