how do i prevent side stitches while running cross country?

Question

why do i get side stitches when i'm running cross country??? are there any good precautions/practices to prevent them from happening??? thanks

Ive heard from some people that eating bananas [not prior to a race of course, but eating them in general] can help prevent side stitches, or stitches, or side pains, whatever they are called. Is this true as well?

Answer 1

The theory is that a side stitch is caused by a muscle spasm of the diaphragm. Try to breath even and deep. Do not gasp or pant. Stand up straight. Try to run tall in your hips, and keep your back straight. Relax your shoulders and arms. If you get a stitch sometimes hunching over a little so you shorten your trunk relieves the pain until you can run harder.

Answer 2

Well, I never heard it called "side stitches", but it is due to not being in good shape. You are losing your wind, but keep going, and you get a pain in the side for your rewards.
You need to get into better shape; run easily, run far, vary your speed. Run farther than you need to. E.g., if you are going to do a 10 K run, get used to doing at least 15.
Best bet: don't eat or drink anything before setting out, don't eat or drink anything while running, as you my aspirate. And, of course, don't chew gum for the same reason.

Answer 3

Try abdominal training (crunches, etc).

And, for the record, some people refer to gas pains as "stitches", so, if that's the case, then eat easily digestable foods, and avoid beans, milk, and anything else that might cause excessive gas. Don't eat ANYthing within 3 hours of a run, but do take fluids.

Answer 4

Hello,

Most running cramps are caused by either a lack of water or oxygen (the latter is more common). Try taking some nice deep breaths during the cramp and focus on your breathing. This may also help that "cloud of negativity" that usually comes with cramps and discomfort. You may find that by regulating your breathing, you'll eliminate the side stich. Hope that helps. Good luck!

- Mike

Answer 5

Usually side stiches while you're running is caused by lack of water in your system, or at least that's what it was for me. I try to prevent this by drinking a good amount of water and being properly hydrated before a run or race.

Answer 6

ALWAYS breath through your mouth NEVER your nose. If you breath through your nose you will get a side ache almost instantly. Also make sure you wait at least 2 hours before you run. You will get a side ache if you run right after you eat because you are digesting your food. Good luck!

Answer 7

Drink lots of water the night before your race. Eat carbs that night also. What I do is Stretch my sides. Good Luck

Answer 8

Concentrate on exhaling deeply while running. Don't let anyone convince you to chew gum while running, either. We used to get the freshmen with that one.