How do you not get a stitch when running?

Question

I almost always get a stitch while running and it drives me mad! My legs are fine and my lungs are fine but a stitch kicks in and I have to stop. It usually leaves after a few miles but is there any way of stopping it from happening? ( allready tried varying eating times and rhythmic breathing)

Answer 1

I don't know how fit you already are, if you're overweight, if running is your only chosen activity, etc.. Some people suffer a lot more than others, maybe you're just one of the unlucky ones. However having done a lot of running myself and suffered from the occasional stitch, I'd recommend doing some core section work, strengthening your abs, obliques & back.

Stitches are caused by the diaphragm moving up & down inside you, hence the reason why they come on badly after a meal, since the food is making your diaphragm move and making it worse. There are various exercises to try, but the tighter & stronger your midriff the less likely you should get stitches, and it'll also have the knock-on effect of improving your running technique and lessening the chance of injury.

You've already mentioned altering eating times, so I won't go into that, but on the lines of rhythmic breathing, don't try to force yourself into a particular rhythm or sub-consciously think about it. Just breathe as you would normally & once you start running you'll find that your breathing settles into a rhythm itself.

Hope this helps!

Answer 2

Some people think stitches are caused by a lack of potassium in the bloodstream, but most often they're caused by running too soon after eating a meal, or of course, lack of running. My experience is that you shouldn't expect to be able to run three miles right off the bat and not have any problems, especially if you are running at a relatively fast pace. I don't know what weekly mileage you're doing but I would recommend easing off on the pace, waiting at least two hours after eating, and don't be too anxious about boosting the distance you run on any given week. It can take several months to establish a solid base of mileage.

Answer 3

It's caused by the carbon dioxide not being expelled by the lungs quick;y enough. When I get a stitch I take a shallow breath in and blow alot of air out a few times. It works for me. Happy running x

Answer 4

Hi,
If you've been having them for a long time, I would mention it to a doctor.

There are several things that you can do before, during and after that can help.
Before:

- Allow a couple of hours between a meal and a run
- Drink water before
- Stretch before you start running (to be effective, hold it for 20-30 seconds)

During
- Breath deeply when you run

After
- More stretching

Hope it helps a bit!

Answer 5

How to prevent a stitch:

Improve fitness
Strengthen the diaphragm
Strengthen core muscles (abdominals, lower back, obliques)
Limit consumption of food and drink two to three hours before exercising (in particular, drinks of high carbohydrate content and osmolality (reconstituted fruit juices))
Drink water beforehand to prevent muscle cramps
Warm up properly
Gradually increase exercise intensity
When running
Exhale when the left foot hits the ground, and inhale when the right foot hits the ground [1]
Run on soft surfaces

Answer 6

Breathe out on the right leg in front, don't know why, but it works. Get a rhythm going in your running first, concentrate on a relaxed breathing pattern then apply science of breathing out on right leg.

Diaphragm may be in spasm, can be released through osteopathy or one of the Bowen Therapy moves.

Drink little and often, don't gulp.

Answer 7

i think i no what ur problem is. The same thing happens to me. During my warm ups (because i have to wait for so long for my race) i do lots of training and i need a drink near my race time. If I stopped having this drink, I would not get a stich. This is what is happening to you, I think. Dont have a drink before you run.

Answer 8

Make certain that you take time to stretch your muscles out before you run. That's probably what is causing your stitch. This site has some great suggestions and illustrations:

http://www.coolrunning.com/engine/2/2_1/126.shtml

Answer 9

It's a form of cramp caused by incorrect posture and poor breathing. See if you can get a sports trainer to teach you the proper technique. Otherwise you'll probably find it on the web.

Answer 10

when i feel the start of a stitch, i take deeper breaths with my stomach, and keep moving. that generally works for me. stretching properly before exercise probably helps too, gets the blood moving properly and all.