How can I stop getting stitch when I'm running?

Question

Im hoping to join th police as a pcso but hasve got to do a fitness test you have to run a bleep test and Ive failed it twice I have 1 attempt left to pass it, ive got 6 weeks of hard training ahead of me, can anybody give me some advice on what to do in training and how to stop getting stitch everytime
thanks

Answer 1

Congratulations on trying to join the police force! I actually took a running class several years ago through the Running Room which is a running store based in Canada. What you need to do is build your body up gradually rather than training full tilt from the beginning. The Running Room method starts you out with equal amounts of walking to running which allows your body recovery time. So you might start out by walking for one minute and then running for one minute and then repeating this sequence over a 20 minute period or so. After a few days you would up this to two minutes of running followed by one minute of walking and keep repeating this sequence. Every few days you would up the ante until you can run five minutes at a comfortable pace followed by a minute of walking. The minute of walking in between is important because it allows your body to rest briefly and rid itself of the lactic acid which gets built up in your muscles when you are running. Apparently many successful marathoners have followed this formula. If you are in relatively good shape already, you may be able to ramp up to 5 and 1's quickly. You could even ramp up to 10 and 1's if you feel eventually that you don't need that 1 minute break as often over time. I think you might find that this will help your training, and will hopefully alleviate the stitch in your side that you get when your run. Good luck!

Answer 2

When I'm running I find that breathing in through my nose and out through my mouth usually stops me getting a stitch. I don't know if it would work for anyone else, but maybe you should try it if you haven't already. Make sure that you warm up before you go running too.

As for doing the dreaded bleep test, just try to relax while doing it. Don't overdo it at the beginning as you know you'll be exhausted by the 20th bleep or something like that! Hopefully with a good bit of training behind you, your fitness will have increased a little and you'll be able to pass the bleep test this time. Good luck.

Answer 3

I sometimes get stitches too. Make sure you stretch before you run. A good stretch is the trunk rotation. Separate your feet about shoulders length, then rotate your upper body to stretch your side stomach. This sometimes help, if it doesn't then when you feel a stitch coming on slow down. Maybe try to flex your abs when have a stitch or massage it with your hand. If non of that works, then stop and put your hands over your head and bend in the opposite direction of the stitch. Good luck, keep running.

Answer 4

When I am running and I get a stitch I just slow down slightly and it goes away after a little while (won't go away straight away).

If you are pushing your self too hard you will get multiple stitches and will probably have to stop. Running with just one usually isn't a problem as long as you slow down slightly when it starts.

But don't be too easy on yourself, the bleep test is about pushing your body as far as it will go.

Good luck.

Answer 5

Stitch is like trapped air. Only correct breathing and being fit can get rid of it. Just keep at it! Run even if you have a stitch, your body will get used to it. Next time you run you might not even get a stitch. Also, drinking water (although a lot of people will tell you to do this during exercise) can make things worse. Drink before and AFTER your exercise.

Answer 6

Well a police-man in the making then a?
The "sore" subject of stitches - there is no scientific explanation for the occurance and the reason varies between runner to runner. I went through a patch of having the same problems I cured my self by increasing my salt intake because I was sweating to many electrolytes out for my body for it to cope.
Another tip is to carb up the night before - white meat only, don't eat two hrs before your test, stop taking on heavy amounts of fluid 1/2hr before the start - sips only of water. And last of all try training past the time you usualy pick the stich up at, say you get it at 20mins. Then train for 30mins!

Good luck!

Answer 7

train 5 times a week as you need brakes to let your body recover if you do not do this you will not improve and your body will break down

try jogging to work or school in the morning if you do not go to school or work go for morning jogs they will keep you fit and wake you up. a good traing sesion is to get down to the athletics track and do repatisions or 200m or 300m i do 6. but if you can not get down to the track find a quiet road or park or hill were you can do your repatisions! swimming is also great for fittness and helps sooth your sore mussels!

training can be a big slog i know from personal experience so maybe get a friend to do the traning with you this is good for competativeness and also might make training a bit more bareable but make sure you ask a friend you will not muck around with and will push you!

whilst you are training eating bad food and drinking exsesive alchole will not improve your fitness so also make sure you are eating a healthy diest! and drinking lots or water outsid of training and inside

..... the acsual beep test. the day befor get a good night sleep and eat food like pasta and in the morning of the beep test something like porridge as it releses energy when needed whilst doing the beep test make sure you pase your self and even if you feel like giving up just remember this is your last chance and push only stop when you get knocked out of it

i wish you the best of luck and please tell us how it goes
x

Answer 8

An Article I read in Runners World says not to eat before you run an well as when you get one you can press down just under the rib cage. They have several more articles on how to deal with stitches..

http://www.runnersworld.com/article/0,7120,s6-241-290-291-432-0,00.html

Answer 9

Stitches tend to be the result of trapped air ("fart") in your large intestine.

Monitor what you eat while you train for the exam:

*Foods which tend to give you gas should be eliminated from your diet during this time.

*Gradually increase your mileage as you gain endurance
(maybe about 800m (half a mile) more than is required?).

*Incorporate shorter distance training to gain speed (100m/200m/400m timed runs at about 60-80% max. effort should do the trick.).
This should be done about twice per week instead of your normal distance runs; two sets per distance.

*Remember to stay hydrated (H2O is best), drop the carbonated drinks, and STRETCH after your workouts.

*Back in my high school days, my track coach mentioned that cranberry juice worked for curing stitches.
I tried it and it seemed to work for me (placebo effect, or not, it worked ...).

I hope this helps.

Good Luck!

Answer 10

I'm going to directly counterdict several of the other posts:

Alternate which foot you are stepping down on when you exhale. Personally, i can exhale in 1 step, and breathe in for 2. That rotates which foot is on the ground when i exhale.

This works because what happens when you exhale on the same foot every time is that you start to pinch your insides, mainly your liver. The jarring foot stride coupled with the lung contraction pinches. Rotating feet minimizes this.