How do I avoid getting stitch when I run?

Question

I went out running yesterday and after a few minutes I got really bad stitch, I have been told to run through it before and I tried to do this but it was just so bad I had to stop for a few minutes.

Also what exactly is stitch?

Answer 1

dont eat anything for about 30 mins before you run, let your food settle 1st. A lot of people get a stitch but you can run them off, all a stitch is is a build up of lactic acid in a certain area of your body that creates the sensation. The fitter you get the milder they feel. If you get the stitch in your chest or rib area, try lifting your arms in the air and try to breath in your nose and out your mouth, big deep breaths...that should help you abit...

Answer 2

Your stitch happens when you are moving from aerobic (calories burning in the presence of oxygen) to anaerobic (calories burning without oxygen) energy systems. You can only sustain anaerobic exercise for short periods and your stitch wears off when your aerobic sytem recovers and it kicks back in. As you get fitter you will be less likely to get a stitch.

This doesn't help much when you have one but it does get easier. A good way to build up your running is to set yourself a circular course that will take about 20 minutes. Start steadilly and gradually build to a comfortable pace. When you can't run, walk, but keep moving. As you get fitter, and you will improve really quickly if you keep it up, run more and walk less. Very soon you will be able to run the whole 20 minutes without stopping.

You can now progress your running by either extending your time or by increasing your distance. Either is good progression. Have a look at this site, www.personaltraining-online.com it has some good stuff about progression and running easilly.

It is a good idea not to run when you are tired, unwell or recently eaten as these affect your energy systems and can cause your stitch to kick in earlier than it might. Good luck

Answer 3

Avoid excessive food and drink in 1-3 hours before training and racing Avoid hypertonic fluids • Experiment with pre-training diets Start sessions SLOWLY Good warm up before racing/competing – ALWAYS START SLOWLY Periodically change foot you land on during inhalation and exhalation Room deep diaphragm breathing Train abdominal muscles (SIT UPS) – these should always be done SLOWLY with good TECHNIQUE The fitter we are the less likely we are to get a stitch Periodically take deeper breaths whilst running USE ARMS CORRECTLY

Answer 4

You should start out slower and then work up to speed. Try chugging (as slow as a walk but performed as if you are running) fore a quarter of a mile before actually running. Also, stretch out before and after you run. It will keep you relaxed and limber for the next time you run. I hope you don't get any more stitches!!!

Answer 5

don't drink any fluids before you run! stitch is your intestines cramping up because your body is using up energy to digest whatever you have in there. The fact that you are excercising, in other words starining your body, you steel the energy for digestion. When this happenes you sart to feel the pain where there is a lack of energy to perform the digestion. Fluids will normally trigger the digestive system and think there's food on its way and start the digestive process altogether.

Answer 6

Its a cramp of some sort, at school we were told not to drink anything before running as this causes you to have a stitch!!

Answer 7

stitch is a cramp and you need to get air to the area. try raising your arm on the side that hurts and control your breathing. eating before hand is not good because your stomach robs you of much needed oxygen. if you want to get stitch less run more. when you get used to running you will no longer get cramps in your side, because you will be able to control your breathing and your body will be more efficient at getting oxygen to the muscles

Answer 8

Your lungs are not trained enough, and your breathing is probably wrong.
Breath in always trough nose, breath out trough nose or mouth, do not run to fast or too much. And learn to breath regular, in tact... find your own rhythm. Exercise running and !breathing!. Without exercise anything is difficult.

Answer 9

i used to get this EVERY time I went running, it turns out it was because I had just eaten. Make sure you havnt just had your dinner or any meal. You should be fine then.

Answer 10

if you get stitch you should press on it hard with your fingers. Sometimes this helps to relieve it.