One of the most common questions I hear from new runners that I coach is, “How can I prevent those annoying side stitches?”
A side stitch is a sharp, intense pain under the lower edge of the ribcage, more often on the left side. They’re common in beginner runners who tend to breathe more quickly and shallow. A lot of experienced runners also experience side stitches from time to time, especially if they’ve taken a break from running or they’ve taken their training up a notch.
Here are my tips for how to prevent side stitches, and what to do if you get one while you’re running.
Causes of Side Stitches While Running
What exactly causes side stitches? Some runners notice they get them when they eat too close to their run. Others will get side stitches in the first few minutes of a run when they start running too fast before warming-up and begin taking short, shallow breaths.
The actual cause is a topic that’s been studied and debated, and there’s still no definite answer. Some research has shown that drinking high-sugar beverages before exercise increases the likelihood of stitches.
One study found a link between side stitches and increased curvature of the spine. Contrary to popular belief, drinking while running does not cause them.
How to Prevent Side Stitches
Regardless of what actually causes side stitches, there are some things you can do to help prevent them.
- If you tend to suffer from side stitches, try to avoid eating within one hour of running. Stick to plain water for pre-hydration — avoid sugary, especially carbonated, drinks.
- Make sure that you always warm up before your runs. Walk or do a slow, easy jog for five minutes. Doing some pre-run exercises is also a good strategy for warming up.
- The most effective strategy for preventing side stitches is take deep breaths and avoid shallow breathing. Make sure you’re breathing in and out through your mouth when you’re running. Breathe deeply from your belly, not your chest. The idea is to draw in the most amount of air into your lungs with each breath, so you’ll maximize your oxygen intake (which will also boost your performance).
It’s especially crucial to breathe deeply if you feel a stitch coming on. Steady, deep breathing can help keep it from getting worse and then eventually get rid of it. - Running in extreme cold temperatures may induce side stitches, as it’s less comfortable to take in deep lungs full of frigid air until you’re thoroughly warmed up. If you’re running in cold weather, try breathing through a scarf or neck warmer.
- Finally, make sure that you’re practicing good running form and maintain good posture, so you’re not hunching over while running. If you’re leaning over, it’s difficult to take in deep breaths.
Treatment of Side Pain While Running
- First, gently push your fingers into the area where you’re feeling the stitch — that should help relieve some of the pain. Then, to get rid of the side stitch, 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 get a cramp in the middle of a run, 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 really concentrating on deep breathing. Continue running after the stitch goes away.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
