Side stitches during sprints. Help!

JustSomeEm

I have been trying to increase my speed for relatively short runs. I took up running again in late winter, and ran a 9:30 minute Kilometer at the beginning. I've increased my distance to at least 5K three times a week (sometimes as far as 7K), and my pace has settled into about 7:30 per kilometer. The past few runs, I've incorporated some sprints. Not long sprints (about 200 meters, I *think*, and I'm trying to go double my sprint distance at a regular pace, so about 400 meters of 'resting run'), and not too terribly much faster than my normal pace. Once I'm through with one sprint, a side stitch starts building. The stitch stays with me until the second sprint when it gets much worse. I try very hard to have good posture while running, because I get stitches at a regular pace if I'm hunched over or tense at all. I also make sure I'm pretty well hydrated prior to a run (and usually hit at least 8 glasses of water a day anyway). HOW THE HECK do I get past these stitches? My goal for right now is to just get my pace down to 7 minutes per kilometer, but I feel like I'm failing miserably at training for it, since I've only been able to do two sprints per run without having to significantly slow down my pace to recover. Any advice?

MeanderingMammal

Suspect that you haven't got the aerobic base yet if you're only doing 15km per week.

I would suggest working up to 25-30 km per week, that'll bring your pace closer to 7min/ km and then speed work will shave that down as well.

MB_Positif

http://www.runnersworld.com/running-tips/four-ways-stop-dreaded-side-stitch

SonicDeathMonkey80

Stitches are caused by a variety of things, but nothing 100% in particular. I get them if I run too closely to eating/drinking, so I give it at least an hour. I'd guess that hydration too close to your workout and attempts at speeds you're not capable of yet are the culprits.

If you want to increase speed, I would ditch the speedwork for now. You are pretty novice in your running and you most likely don't have the aerobic base to support it... yet. I'm not good at converting, but I'm guessing a 7:30 minute km is a 10+ minute mile. The key to building speed is slow easy miles, over and over. I run between 160-175 miles per month, and my average daily run pace is a 9:30min/mi.

ETA: http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

TAsunder

I get them if I have eaten too recently when running. That would be my first guess.

mommyrunning

I think breathing a certain way can cause them as well. I found chewing gum when I run helped.

maab_connor

are you stretching and warming up?

i usually try to get my workout done as fast as i can b/c i'm short on time, but i learned w/ muscle cramps and stitches that i HAD to take the time to BOTH stretch and warm up right.

also, rather than your own, arbitrary intervals, why not go to C25K and have it timed out right? that way you'll have recovery time rather than sprinting again before you're breathing is under control.

JustSomeEm

Thanks guys. I know I'm a new (again) runner. The conversion between 7:30 per kilometer to miles boils down to about a 12 minute mile. Which I have major issues with since I used to be in the army and at my SLOWEST had to run a 9 minute mile to pass PT tests. I guess I'm no longer a spring chicken, and am suffering because I stopped running for so long. Maybe I'm just being too impatient. Thanks for the links. I've read the one from MFP, but hadn't seen the one from Runners World. You guys are awesome. :flowerforyou:

JustSomeEm

are you stretching and warming up?

i usually try to get my workout done as fast as i can b/c i'm short on time, but i learned w/ muscle cramps and stitches that i HAD to take the time to BOTH stretch and warm up right.

also, rather than your own, arbitrary intervals, why not go to C25K and have it timed out right? that way you'll have recovery time rather than sprinting again before you're breathing is under control.

I haven't been stretching, but HAVE been doing a 5 minute warm up walk. I have the C25K app, so maybe I COULD use that to time sprints. BUT, I'm thinking I've just been too impatient, and I need to suck it up and take my time just running. Damn it.

SonicDeathMonkey80

are you stretching and warming up?

i usually try to get my workout done as fast as i can b/c i'm short on time, but i learned w/ muscle cramps and stitches that i HAD to take the time to BOTH stretch and warm up right.

also, rather than your own, arbitrary intervals, why not go to C25K and have it timed out right? that way you'll have recovery time rather than sprinting again before you're breathing is under control.

I haven't been stretching, but HAVE been doing a 5 minute warm up walk. I have the C25K app, so maybe I COULD use that to time sprints. BUT, I'm thinking I've just been too impatient, and I need to suck it up and take my time just running. Damn it.

Your injury-free body will thank you for it, and you'll be running faster before you know it too.