How to I protect myself from getting the stitch when I run?

Question

Sometimes when i start jogging i immediately feel a stitch in my ab muscles and it persists until the pain is too great to continue running.

Other times the stitch develops after i've been running for a while.
And other times i dont get the stitch at all whatsoever.

do i not run correctly or something? how do i prevent from getting the stitch? i run 5k tomorrow so i'm like aaahh.... does it have something to do with eating?

Answer 1

You have to find the balance with regards to water and food intake. You shouldn't eat a large meal for 2 hours before a run, but you need to sustain your energy with less stodgy foods that are easy on the stomach. So, bananas and stuff. Progressive intake of water is important. But too much water is actually a major cause of stitches. It's basically a matter of too much or too little food/water before a run. And sometimes it's just luck and fitness. It you get the stitch don't give up, the best way of getting rid of it is just running it out. Some people say it helps to put in a little injection of speed. Another method is clutching the point where the stitch hits and arching your body in that direction. I didn't get a stitch for about two years when I ran, until I got a knee injury and lost all my fitness.

Answer 2

If it's around your belly button, it is likely your gut squeezing on the stuff you just ate. Your ab muscles contract to keep your guts from bouncing around, and anything you eat gets compressed. Gas turns painful and yes it hurts. So no eating 2 hours before you run. Except for cheese, which you should not eat a day before you run (especially pizza, it will feel like an ice pick in there).

If the pain is behind your ribs, then it could be your diaphragm, which is the muscle that moves your lungs. If you are not in shape, that muscle gets strained and hurts like any other muscle. It will get stronger if you run carefully after a couple of weeks.
The "in through the nose" thing just limits your air intake and makes you run slower.

Answer 3

Try eating more bananas which will lower the chances of getting a cramp ( stitch ) and stretching your ab muscles before running

Answer 4

You may want to spend a little more time stretching before hand, and make sure you stay hydrated - but make sure the water is not too cold, that in itself could cause stitches.

Answer 5

Try not to eat before you start to run because a stitch is your food digesting

Answer 6

I had the exact same problem. As soon as you start running, breath in for an even amount of steps, and breath out for an odd amount of steps. ex: in for four steps, out for three. This makes it so that you start breathing out on a different leg each time, which prevents cramps if breathing is the problem.

trust me, i though it was food, streching, or water, but fixing that didn't help.

Answer 7

i used to have that problem in 8th grade and then in a science lesson, my teacher was explaining about breathing. "The correct way to breath is to inhale through your nostrils and exhale through your mouth." i tried it when i was practicing long distance at the stadium and NO PAIN. (yaay!!)

when im jogging i breath slowly like that with rhythm. eg: inhale on left foot and right foot and then exhale on left foot and right foot... when im going faster, i do the same thing but breathing a bit faster.


it has a bit to do with eating. have your meal two ours before your race and only take sips of water after wards.

ooh and do your stretches reaally good.

hope i helped

Answer 8

i try not to eat anything 1 1/2 to 2 hours before i run, as well as trying to stay hydrated throughout the day

Answer 9

I think you just have to do it more often and then it isn't a problem.

Answer 10

ask the coach or doctor