Ever been happily running along on your favorite route and all of the sudden get a side stitch? No fun at all. Wondering what causes them? And, more importantly, how to get rid of them?
What Causes a Side Stitch while running?
A side stitch is a muscle spasm felt as localized pain on one side of the abdomen.While the exact cause is not fully understood, there are some running hypothesis (pun intended). One in five runners reportedly experience side stitches at some point.
One possible culprit is improper breathing technique. When we breathe rapidly or shallowly during exercise, the diaphragm can become stressed leading to side stitches. Abrupt changes in breathing patterns, such as taking in large gulps of air, can also be a trigger. For example, while doing speed work or fast finish (fun fact tested by me: talking while running and even singing out loud can regulate your breathing pattern.)
Digestive issues can also play a role for some runners. Eating too soon before a run or eating food high in fiber can lead to gastrointestinal discomfort for some. In addition, dehydration can also lead to cramping or side stitches. Aim to eat your meal at least one hour before a run. “Eating a large meal before a run will activate the GI system, which means less oxygen will be available to the diaphragm. And if the diaphragm isn’t getting the resources it needs, then that lack of oxygen will feel like a stitch in the side,”
Skipping your warm up and or doing too much too soon can lead to cramps or side stitches. Check out this easy and effective warm up routine.
Poor posture during a run can also lead to a side stitch. Slouching can compress the diaphragm and restrict its movement.
How to stop a side stitch mid run
While not every technique works for every runner, here a few to try:
-Slow to a walk and try pressing on the area while inhaling then exhale forcefully.
-Stretch your arms overhead while leaning to the side with the stitch
-Maintain an upright posture with relaxed shoulders and work on that core stability and strength.
Ultimately, side stitches can be a multifactorial phenomenon with no one size fits all explanation. Experimenting with breathing techniques, improving posture, and paying attention to pre-run nutrition and hydration can help reduce their frequency and intensity. And don’t forget that warmup!
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Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen, Lisa
This is an interesting topic!
I used to get side stitches a lot when I started to run. I think for me, it was the first point you mention, improper breathing technique.
When it happened, I focused on exhaling for a few minutes, and then the stitch went away. Fortunately, I haven’t had it in a long time!
I have not either but they are annoying when they do happen
I used to get side stitches alot in high school track. I wonder if it was because I ran after school and had eaten more throughout the day. I remember my coach telling me to make fists with my hands. I still do that sometimes even though I dont’ really think it works (maybe it mentally takes your attention away from the side stitch? who knows!)
I do hear kids talk about getting them on HS track team and maybe it is bc of meal timing or just getting used to sprinting more
I do remember, way back when I’d do spontaneous 5K races (well before I was a consistent runner), having side stitches. I attribute them to lack of training, insufficient warming-up, running too fast too soon, and probably ill-timed pre-run food. Thankfully, they aren’t a concern these days 🙂
Yes, it’s funny how they can randomly happen
Mine Sunday was so weird. I blamed it on too much water even though it’s unlikely A friend had a salt pill and while I think stopping to swallow it and breathe was probably what helped, it was also a reminder that I need to be better with electrolytes as it gets warmer.
Definitely hydration is key to stay on top of
Yep, I get them every once in a while. One thing I read about that seems to help is yelling “HA!” It does seem to work, but you will look and sound like a lunatic. Stretching arms overhead can help too. I’ve also had side stitches that just stayed with me the whole run, so… it’s a mystery.
they are a mystery! NIt’s weird how they can just pop up out of nowhere