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    how to avoid a stitch when running?

    Posts: 245 Member
    edited January 26 in Fitness and Exercise
    How do you all manage to not suffer getting a stitch when running?

    Thanks :)

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    • Posts: 245 Member
      bump
    • Posts: 191 Member
      Don't eat dairy before hand. They usually happen because you naturally breathe out when landing on your right foot which puts pressure on your kidney... or liver (I think, could be a different part but same effect). So try exhaling when you land on your left foot. Works for me.
    • Posts: 432 Member
      Don't eat dairy before hand. They usually happen because you naturally breathe out when landing on your right foot which puts pressure on your kidney... or liver (I think, could be a different part but same effect). So try exhaling when you land on your left foot. Works for me.

      I agree with landing on your left foot for the reason listed above AND that it really helps you regulate your breathing, and part of getting side stitches is not breathing correctly. When you get into a rhythm with your breathing and your running, it will help out those stitches tremendously!
    • Posts: 3,198 Member
      Bump
    • Posts: 18,771 Member
      Get in better shape.

      I find that I get stitches when I am completely exhausted. As your conditioning improves you should get them less often. I only get them after a brutal 2 hour session or so (which I have cut down on enormously, too much work).
    • Posts: 1,243 Member
      Knowing how to breathe with your stride.

      This was the biggest thing for me. I breathe in when my left foot hits the ground.

      I only get stitches when it's too hot outside or I am wayyy too dehydrated.
    • Posts: 339 Member
      I find stitches happen when you have a full tummy or intestines.... and when you let your arms cross over the front of you, so you are running using a twisting motion.
      This affects everything, can hurt your back, interfere with your breathing (which is hard enough when trying to run).
      Try to make sure you have a relatively empty tummy and see if that helps.
    • Posts: 499
      I found running in the morning before i ate helped me. I would normally run in the afternoon, waiting hours until i hit the treadmill, but i would always still get the stitch.

      Since switching to mornings before eating, i haven't had the stitch once.

      Just my 2 cents. Works for me :)
    • Posts: 852 Member
      I only get stitches when it's too hot outside or I am wayyy too dehydrated.

      Make sure you HYDRATE, especially now that it's Summer.
    • Posts: 21
      I personally find running on an empty stomach is better for not having stitches too. But if you have to eat before, make sure you let it digest a little first, or have a smaller sized meal.
    • Posts: 211
      1) Leave enough time between eating and going for a run
      2) Don't drink too much water before even starting your run!
      3) Stretch out your sides. Hold the stretch for 1 minute each stretch
      4) Warm up - start with a couple of minutes of face paced walking
      5) Breathe evenly when you run
      6) Breathe out HARD when the foot on the OPPOSITE side to the side you normally get the stitch on hits the ground
      7) Take a break to stretch it out if you cramp
      8) Make sure your posture is currently (google image correct running posture if you're not sure)
      9) Run on even, flat ground. If you take uneven strides (as one often does on uneven ground) you're more likely to get stitches
      10) If you're just taking up running try to accept the fact that you are likely to get them initially. It'll pass.

      Good luck!
    • Posts: 9,026 Member
      warm up properly and don't try to push too hard.
    • Posts: 1,820 Member
      This usually happens when you run too fast. Slow it down, it's not a race, but a long easy run you are looking for. Some of the other suggestions may work too. Learning to breath well, is another key.
    • Posts: 1,820 Member
      1) Leave enough time between eating and going for a run
      2) Don't drink too much water before even starting your run!
      3) Stretch out your sides. Hold the stretch for 1 minute each stretch
      4) Warm up - start with a couple of minutes of face paced walking
      5) Breathe evenly when you run
      6) Breathe out HARD when the foot on the OPPOSITE side to the side you normally get the stitch on hits the ground
      7) Take a break to stretch it out if you cramp
      8) Make sure your posture is currently (google image correct running posture if you're not sure)
      9) Run on even, flat ground. If you take uneven strides (as one often does on uneven ground) you're more likely to get stitches
      10) If you're just taking up running try to accept the fact that you are likely to get them initially. It'll pass.

      Good luck!

      ^^^ All of this!
    • Posts: 159 Member
      I also find sometimes a get a stitch so will take these comments on board.
    • Posts: 104 Member
      I used to always get a stitch when running. A friend once said to me that if that happens then I am running too fast. The next time I went out running I ran slower and sure enough no stitch. After a while i was able to build up my speed without getting a stitch.
    • Posts: 3,198 Member
      Lots of good info in this thread. Thank you! :drinker:
    • Posts: 317
      I always get a side stitch when I'm not hydrated enough. Start drinking an hour or so before you run :)
    • Posts: 136 Member
      Great advice here. Need to try some of these soon.
    • Posts: 245 Member
      Thank you all so much for your help with this, its been really really good to read all of the advice.

      :) x
    • Posts: 223 Member
      If you get a stitch, try taking in some super deep breaths, this often corrects it quickly. Gael
    • Posts: 14 Member
      When I get a stitch while running, I slow my breathing down and taking deeper breaths (some of those lovely stomach expanding kind of breaths). I focus on breathing in through my nose and out through my mouth. After a short time of doing this the stitch goes away. The more you run the less you experience the dreaded stitch.
    • Posts: 1,649 Member
      I'm going to try all of this! THANK ALL OF YOU. :flowerforyou:
    • Posts: 4 Member
      Great advice - taking note.
    • Posts: 1,139 Member
      One more tip, from a professional runner friend of mine. If all else fails, try taking an anti-gas tablet (like Gas-X) about 20 minutes before the run.
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