Side B...Er, I Mean, Side Stitches.

You're running along your route on a hot day, not a care in the world. But, all of a sudden, *OW!* It feels like someone is sticking a knife in your side. If you've ever felt the notoriously gut-wrenching pain characteristic of a side stitch, it's something you probably never want to feel again. What exactly is a side stitch?

There's a fancy name for everything. Technically, a green sea turtle's scientific name is Chelonia mydas. So, to similarly complicate things, I'll have you know the technical term for a side stitch is "exercise related transient abdominal pain" (ERTAP). ERTAP's exact causes are not known, but believed to be the simultaneous combination of running-induced jarring along with inhalation and exhalation. This repeated stretching of the ligaments around the diaphragm and internal organs can result in those sudden spasms we associate with a side-stitch. Interestingly, ERTAP is more common in runners whose exhalation and right-foot strike coincide, which is likely due to ligament stretching caused by the downward jarring of the liver as the diaphragm is moving up.

Just like injuries, prevention of ERTAP is key. A stronger core lowers the chances you'll be affected by a stitch. Breathe more deeply if your breathing tends to be shallow. If you're running after you eat, allow plenty of time for the food to digest (ideally 1-2 hours, but experimentation is always necessary to account for differences in each individual). And, along similar lines, stay hydrated not only for optimal performance and health, but to lessen the chances of a side stitch as well.

Okay, I get it. But how do I stop this ERTAP when I'm in the middle of a run?

Sometimes taking deep belly breaths and switching to a left-foot strike with exhalation will ease the tightness until the stitch disappears. The majority of people (70%) strike with their left foot while exhaling, but if you're part of the minority (30%) of right-foot-strike-exhalers, it may take a little conscious deviation from such tendencies. Deep breathing helps the diaphragm fully rise and lower, allowing the ligaments to relax. However, in the case that said things don't release you from your suffering...

Runners don't usually like to stop. Traffic lights, dead ends, obstacles on the trail - these can all make us (grudgingly) come to a stop. Sometimes, attempting to run through a painful side stitch will result in only more pain until you're forced to halt. So if the first suggestion fails, your Plan B is to: stop. (But don't drop and roll at the risk of making a spectacle of yourself. I know what elementary school teaches about fire safety, and it certainly doesn't apply here.)

Next, push up on your side just under the ribcage to lift the liver slightly. Stretch the affected side by raising your arm up and leaning to the opposite side, and massaging the area may help ease your discomfort, too. Of course, some stitches are more severe than others, in which case you should resume exercise with great discretion.

But I'm in great shape. This doesn't apply to me.

Oh, yes it does! Even the best runners can get side stitches, as a large number of factors can cause distress of the abdomen in even the most physically fit athletes. Speed demons can't run away from stitches any more than the average joe. Some estimates suggest as much as 70% of the runner population has suffered ERTAP in the last year. Never say never!

So, I end this post with a friendly reminder to be proactive and prevention-minded. Happy running!

That's How We Roll

When one hears the word "cross-training," several others may come to mind, like "swimming," "biking," or "elliptical." If you're injured and looking for alternatives to running, or even just bored with your exercise routine, try adding this word into your cross-training vocabulary: "rollerblading."

How Did Rollerblades Originate?

Despite the associates many people have with rollerskating and the disco-ful seventies, in-line skates were first produced by a Dutchman in the early 1700s who attached wooden spools to strips of wood and nailed them to his shoes. How did he devise this strange plan? Who knows. Nevertheless, after the prototype of this seemingly odd man followed a more modern version of rollerblades in 1863.

Physical Benefits of the Sport

Although the scene of someone trudging through snow in a pair of rollerblades adorned with icicles is not one you're apt to experience, rollerblading is a great spring, summer, and fall sport. Of course, the sport is less aerobically demanding than running, but it is more so than that of biking due to the lesser amount of time spent coasting. To receive a more equivalent aerobic workout to running, multiply the time you would plan to run by approximately one-point-five. Rollerblading is certainly no walk in the park, and can be made more difficult by blading uphill or in intervals alternating between a fast pace in the tuck position and a slower, recovery pace in an upright position.

On the other hand, despite its inferiority to running's aerobic potential, rollerblading has been shown to have more anaerobic benefits than either running or biking. It's a good method of developing one's glutes and hamstrings, as well as muscles of the hips and thighs that running largely doesn't employ.

Pros of Rollerblading

• Low-impact (causing roughly 50% less impact to joints in comparison to running, according to a study conducted by the University of Massachusetts)
• Great aerobic and anaerobic exercise
• Alternative to running when cross-training or injured
• Like running, it can be performed with Fido alongside
• Enjoyable
• Moving quickly through the air, acting as a natural "air conditioner"

Cons of Rollerblading

• Seasonally- and weather-limited
• Somewhat motion-restrictive gear

As wonderful as rollerblading is, precautions should be taken and proper equipment worn to ensure one's safety. I highly recommend the following, even though skating is fairly safe for decently balanced and coordinated individuals who do not model their technique after Chazz Michael Michaels (AKA Will Farrell) in Blades of Glory. And remember, such gear is obviously not intended to make a fashion statement! It may feel excessive or "dumb," but you'll feel much dumber if you're scraped up like a zested lemon because of an overly self-conscious attitude.

Rollerblading Equipment

• Helmet
• Knee, elbow, and/or wrist pads
• Properly fitted skates (Note: Aim for a mid-priced pair, as cheap, poorly-fitted skates could cause discomfort, rubbing, and blisters, making the experience much less enjoyable. Also, look for skates that include plastic molding support for your ankle.)
• An even, smooth surface for skating
• 76-78 mm wheels on the rollerblades

Keep in mind, if rollerblading becomes a regular exercise habit, it is recommended that you rotate the wheels on your skates every so often, clean and lubricate the wheel bearings, and check and tighten the wheel nuts as needed.

If you're looking for a good way to cross-train and want to have some fun while you're at it, try rollerblading! There's no need to disco; it's the 21st century and time to rock and roll!

Use Protection!

No, I'm not talking about that kind of protection! I'm talking about this kind of protection:Summer is fast-approaching, so it seems an apt time to discuss two equally important sun related issues:

• Protecting skin and eyes from the sun's harmful rays
• Getting enough sun exposure for vitamin D synthesis (important in calcium absorption)

If you live north of Atlanta, you won't be obtaining any vitamin D from the sun during the winter because the sun never reaches the height in the sky necessary for its ultraviolet B rays to penetrate the Earth's atmosphere. This means you need to increase your vitamin D intake from other sources to maintain good calcium absorption. Sun exposure for roughly 10 minutes per day is the preferred means of getting enough vitamin D if you're in the right climate and latitude to take advantage of ultraviolet B rays. Much more than that during UV index peaks is putting yourself at considerable risk for sun damage. Runners should schedule their training and sun screen application with these facts in mind.

When choosing a sunscreen for running, it's better to opt for those labeled of the "sports" or "spray" varieties, which usually feel a tad less greasy and are made more specifically for your activity, often claiming to be both water- and sweat-proof. Ensure the sunscreen protects from both UVA and UVB rays, reaching more thoroughly across the UV spectrum.

Apply the sunscreen at least 30 minutes before going out on your run, and if you plan to be out on a run for longer than 2 hours, you might consider bringing some with you or planting a bottle along your route to reapply it. Use SPF 15 or higher, even on a cloudy day.

I must admit, however, I am not the most diligent when it comes to sunscreen application before running. I aim to improve and make it more of a habit, though, as it's just as important as the measures I take to prevent injuries, stretch, and practice other preventative measures to optimize my running and health.

Runners, we run many a race for causes such as skin cancer, so I think it is, in a sense, our duty to be better examples and "practice what we preach."

No, we can't stop there. Protecting yourself from the sun includes your eyes, which, if left exposed, can develop cataracts, pterygium (tissue growth on the white of the eye that can block vision), skin cancer surrounding the eyes, and/or degeneration of the macula (the part of the retina near the center, where visual perception is greatest).

Personally, I have a pair of Smith Factor polarized sunglasses that include yellow, clear, dark brown, light brown, and black interchangeable lenses. Adidas, Nike, and Oakley are some other brand options as well if you're looking around for a good, sturdy pair. Sunglasses, depending on which ones you get, can be kind of pricey, so make sure you look for the best deal and weigh its fit, feel, lightness, sturdiness, features, and appearance into your decision before buying. Of course, also make sure they block 99 - 100% of UV radiation.

Forrest Gump may not have worn sunscreen or sunglasses, but Lolo Jones certainly does! 'Atta girl.