I find running is a great way to boost overall fitness and clear my mind, but I used to get side stitches which interrupted my workout. Whether you’re a seasoned runner or just getting started, dealing with side stitches is something many of us face at some point. In this article, I discuss what side stitches are, what causes them, how you can prevent them during your runs, and ways to get rid of them if they pop up unexpectedly.
Understanding Side Stitches
Side stitches are sharp, sudden pains typically felt on one side of the abdomen. While side stitches usually don’t signal any serious health problems, they can disrupt your running pace and overall enjoyment of your workout.
Research suggests that side stitches can happen for various reasons. Some believe that the problem lies in the diaphragm, a key muscle involved in breathing, becoming fatigued or irritated by increased exertion and respirations during exercise. Others say it might be related to accessory muscles or due to inadequate warm-ups before starting your run. Understanding what side stitches are is the first step toward managing them effectively.
It is very important to pay close attention to your body’s signals when you experience a stitch. Many runners have learned that noticing even the slightest discomfort early on and then adjusting their form or pace minimizes the risk of further discomfort. By building awareness of these pains, you can begin to develop a running routine that helps you remain in tune with what your body is trying to tell you it needs.
What Causes Side Stitches?
There are several factors that can trigger side stitches. The most common cause is a lack of proper breathing technique. When you run, your breathing rhythm changes, and you might end up taking shallow breaths. This shallow breathing can strain the diaphragm, leading to that familiar sharp pain along your side.
Another factor is eating or drinking too close to your run. A full stomach can cause an increase in abdominal pressure reducing lung expansion, leading again to strain on the diaphragm and discomfort.
Additionally, dehydration is known to play a role. When your body doesn’t have enough fluids, muscles may cramp more easily, increasing the chance of experiencing side stitches.
Other less common causes include poor running posture and overexertion. If your form is off and not bilaterally equal, your muscles and ligaments might adjust awkwardly to the motion, creating unnecessary tension on one side or the other in the abdominal wall. A sudden burst of speed or a significant incline when you’re not prepared can also trigger a stitch.
Beyond these well-known causes, there is emerging research that points to variable breathing patterns and even stress levels playing a role. When you are anxious or overly tense, even if your physical condition is optimal, your body may respond with muscle tightness that contributes to stitch formation. This dual focus ensures that both your mind and body are working together harmoniously while you run.
Tips to Prevent Side Stitches When Running
Prevention is key when it comes to avoiding side stitches. Several simple strategies can reduce the risk of discomfort during your run. One of the most effective ways is focusing on your breathing. Try to develop a deep, rhythmic breathing pattern. Inhaling through your nose and exhaling through your mouth can help you regulate your breathing and keep the diaphragm relaxed.
I often recommend warming up properly before heading out. A light jog or dynamic stretching can get your muscles ready for the run and help your body gradually adjust to the increased activity. Giving your body time to settle into a routine minimizes the chance of sudden muscle strain and prepares your body for a smoother, more balanced workout.
I always avoid heavy meals right before running. I think this is a very useful tip. Eating a heavy meal diverts blood flow to the mesenteric circulation. Eating a small, balanced snack an hour or two before you run can provide the energy you need without overloading your stomach.
Staying hydrated is another important preventive measure. Drinking sufficient water throughout the day, not just right before your run, keeps your muscles functioning properly. When running in hot weather or in a particularly challenging environment, consider adding an electrolyte drink to make sure your muscle function stays on point throughout your run.
Proper posture can make a big difference too. Running upright with a slight forward lean helps your muscles and breathing work efficiently. This posture reduces the extra load on your core, lowering the chances of tension in the abdominal area. Many runners also find that relaxing their shoulders and keeping their arms loose further contributes to a more natural, fluid motion, which can prevent side stitches before they even begin.
Lastly, it might help to pace yourself. Gradually warming up into your target pace allows your body to adapt, making it less prone to the shock that sometimes triggers a stitch. By easing into your run, you create a comfortable environment that sets the stage for a prolonged, enjoyable workout.
How to Get Rid of Side Stitches When They Occur
Despite all preventive measures, side stitches can still occur unexpectedly. When that sharp pain sets in, there are several tactics you can try to ease the discomfort and get back to your run.
The first step is to slow down or even walk for a short period. Reducing your pace gives your diaphragm a chance to relax and can help decrease the intensity of the pain. Try to concentrate on your breathing. Deep, controlled breaths can ease the strain on your diaphragm and help reduce the stitch.
Some runners swear by adjusting their posture when they experience a stitch. Try bending slightly forward and pressing your hand gently into the affected area. This small pressure can sometimes help relax the muscles in your torso. Alternately, you may try exhaling forcefully while applying light pressure to the spot. Each of these methods can be effective, and you can experiment to see what works best for you.
Establishing a rhythmic breathing pattern when a stitch starts, by intentionally coordinating your steps with your breathing. For example, you can try a 3:3 count, where you inhale over three steps and exhale over the next three. This method can slow down your breathing rate and spread the effort more evenly over time, which can help lessen the intensity of the stitch and make it more bearable.
If the pain becomes too distracting, a few minutes of walking or light stretching might be helpful. Light stretching can target the stiff, spasming muscles in your abdomen and back, which may have tensed up during the run. Imagine performing a gentle twist or a side bend stretch; such movements can offer just the right amount of relief to help you ease back into your pace.
It may also be beneficial to reflect on what might have triggered the stitch. Recognizing patterns in your running experiences allows you to make informed changes that pave the way for a more comfortable workout each time you head out.
Additional Tips for More Comfortable Running
In addition to focusing on side stitches, a few overall tips can lead to a more comfortable running experience. Building up your endurance gradually is one helpful strategy. Slow progress helps prevent not only stitches but other forms of overexertion by allowing your body to adapt slowly to increased demands.
Using a consistent training schedule can also improve your overall stride and technique. When you run regularly, your muscles learn to adjust to the repetitive motion, making them less prone to sudden pain. Establishing a routine means you have more time to refine your form and identify any habits that might contribute to side stitches.
Experiment with various breathing techniques outside of your regular runs. Many runners incorporate diaphragmatic breathing routines into their daily lives, and even a few minutes a day can have a noticeable impact on your running performance.
Another useful suggestion is to keep a detailed log of your runs. By noting factors such as weather conditions, pace, and recent food intake, you can start to pinpoint what tends to trigger a stitch. Over time, jotting down these observations in a running journal or tracking them on an app can give you valuable insights into your personal patterns.
Beyond the physical aspects, maintaining a positive mindset is equally very important. Running can be as much a mental challenge as it is a physical one. By focusing on positive self-talk, you encourage yourself to push through difficult moments and improve with each run using your mind to master your body – every small victory counts.
Wrapping It Up
Managing side stitches involves a combination of preventive techniques and quick fixes when they occur mid-run. Emphasizing proper breathing, maintaining good posture, staying hydrated, and monitoring your food intake can make a noticeable difference in your running comfort.
Remember that occasional stitches are a normal part of running for many people. They serve as gentle indicators that your body might need a slight adjustment in pace, form, or preparation before you hit the ground running. Over time, with persistent practice and mindful attention, side stitches should become a diminishing issue while your overall endurance and performance steadily improve. I never have this issue anymore.
At the end of the day, the key to a successful run lies in balancing preparation with reactive strategies. Enjoy your runs, keep learning from your experiences, and let each training session led you to more enjoyable and sustained running.
This article offers incredibly useful insights into understanding and preventing side stitches—something that many runners, myself included, have struggled with. I appreciate how it breaks down the causes, from shallow breathing to eating too close to a run, and provides practical tips that are easy to apply. Personally, focusing on deep, rhythmic breathing and ensuring I’m well-hydrated has made a noticeable difference in my runs. I also liked the advice about proper posture and easing into your pace—small changes that can really reduce discomfort. The reminder to listen to your body and make adjustments early is spot on. I found the breathing techniques during a stitch particularly helpful, and I’ll definitely be trying the 3:3 method. This post is a great resource for both new and experienced runners looking to improve their performance and comfort. Thank you for sharing such thorough and actionable guidance!
Thanks for the kind review. I am always encouraged to hear that anything I have produced was beneficial – that is my goal. And stitches is an important topic because when they occur it can stop you completely.
Let me know how the 3:3 breathing rhythm works out for you.
As someone who frequently joins community runs and charity events here in our place, I can’t count how many times a side stitch has caught me off guard mid-run! Your post was incredibly helpful—especially the reminder to avoid heavy meals before running and to focus on deep, rhythmic breathing.
I’m curious, have you found any specific breathing techniques or stretches that work best for you when a stitch hits mid-run? Also, do you think strengthening the core plays a significant role in preventing side stitches over time?
Thanks again for sharing these practical tips! I’ll definitely be more mindful of my pre-run routine moving forward.
Hi Alice,
I have been a runner for almost fifty years, and I now rarely get stitches. This is because my routine is set (I do not try to increase my distance or pace) and I have developed good running technique as habit.
When I did get stitches, I slowed down considerably but I did not stop moving and I concentrated on highly controlled breathing, inhaling deeply and evenly and exhaling slowly through pursed lip to increase pressure. This improves gas exchange, oxygen for carbon. Usually, the pain would subside within a minute or three. On occasion I would need to slow to a walk, but that was long ago, and I never stopped moving. I do not recommend stopping but if the pain is too much or you become too short of breath, stop, lean forward slightly and put your hands on your knees providing stability and to support your weigh off of your core while continuing to practice controlled, even full respirations. After the pain subsides, start walking easing back into a slower run concentrating on very controlled, deep respirations breathing evenly and fully through your nose and exhaling slowly while pursing your lips. It can be helpful to time your breathing with your cadence, inhaling over two steps and exhaling slower over four steps. I find this can prevent the return of the stitches.
The best goal is to prevent side stitches. To that end the answer about core strength is clear. Yes, core strengthening can help prevent side stitches as the accessory muscles can support the work of the diaphragm. A strong core will also support better posture which also contributes to more efficient and full respiration. The components of a good preventative plan are, as you mention, core strengthening, proper warm up and stretching and a controlled (not rapid) habitual breathing pattern that results in increased and optimal Tidal Volume. The goal is to not over tax the diaphragm or accessory muscles which is where side stitch pain comes from.
I hope these suggestions and explanations help you avoid side stitches or get rid of them quickly when they occur. Thanks for reading my article.