Side stitches when running

I would worry more about covering the distance right now than running all out. When I did the C25K a few years ago, I was averages about 13 minutes per mile, but I covered the distance with out stopping in my first race. Sure other people finished ahead of me that had spurts of speed, but I always ended up passing them after they blazed past me. I never stopped. They did. I'm just saying, it sounds like you are trying to go too fast too soon. If you aren't used to running, you don't know how to regulate your breathing. If you don't regulate your breathing, you are going to get a side stitch.

My running coach always said that if you can't breath normally while you run or talk to somone, then you are pushing yourself too hard. It sounds counterproductive, but it makes sense once you get that "runner's high."

Don't do that whole breath in through your nose out through your mouth stuff you always heard growing up. To get the most air, breath through your mouth. After all it is the biggest hole in your head.

Get good running shoes and stuff to run in. Find out if there is a track club in your city/town. Running in groups always helped me.

I would worry more about covering the distance right now than running all out. When I did the C25K a few years ago, I was averages about 13 minutes per mile, but I covered the distance with out stopping in my first race. Sure other people finished ahead of me that had spurts of speed, but I always ended up passing them after they blazed past me. I never stopped. They did. I'm just saying, it sounds like you are trying to go too fast too soon. If you aren't used to running, you don't know how to regulate your breathing. If you don't regulate your breathing, you are going to get a side stitch.

My running coach always said that if you can't breath normally while you run or talk to somone, then you are pushing yourself too hard. It sounds counterproductive, but it makes sense once you get that "runner's high."

Don't do that whole breath in through your nose out through your mouth stuff you always heard growing up. To get the most air, breath through your mouth. After all it is the biggest hole in your head.

Get good running shoes and stuff to run in. Find out if there is a track club in your city/town. Running in groups always helped me.

Thanks for the input. I really don't think I'm doing too much too fast though. I wasn't even all that winded when I was done... also, distance and speed are not my goals, right now, I'm measuring success in minutes.

I will admit, I was trying the 'in through the nose ' bit...even though it doesn't make sense to me. Maybe I'll try mouth breathing tomorrow.

No prob....and just an FYI, I probably could have lowered time on my mile by at least 3 minutes per mile but once you get in the 4-5 mile range, it becomes hard to keep it down...:)

I'm a beginner runner too. I used to stop because of side stitches too. My husband is a marathon veteran and says if you can't hold a conversation while you're running, you're probably running too hard. I took his advice and ran at a much slower pace and it seems to have worked for me. Of course how long you run and how fast you run depends on how long you've been training. I started out a few months ago and I could run about 45 seconds before I felt like my heart was about to give up. 2 days back I ran 2 full miles without stopping! (Yayyy me!!) Also, I gave up trying to breathe through my nose. I just couldn't get enough air! Mouth breathing is the way to go. I also keep drinking small sips of water every few minutes. It seems to help. Now when I stop its because my legs are too tired, not because of the side stitches.

I have also read that side cramps can be due to lack of sodium and potassium in a runner's diet. Food for thought.

When I first started running I had to keep stopping for stitches. I started concentrating on my breathing and within a week or so it had stopped and I haven't had once since - now running about 45 mins straight.

I've been told by my very experienced running brother that side stitches are from not breathing enough/correctly while running. Try to breath in through your nose and out through your mouth. It should slow down your breathing and help with the pain! Good luck- running is great for so many reasons

I heard that it can be caused by lack of oxygen and not breathing properly. But even if I go slow and concentrate on breathing correctly I still get them.

I read it was due to a weak diaphragm way back when. I had a cross country ski coach bring in the running coach for me during a horribly snow-less winter of training, and he worked with me on every trick he had, and nothing worked. I did get to the point where I joined track, but only could ever do short distance sprinting, and even then I still occasionally was dealing with excessive pain.

The weak diaphragm thing doesn't make sense with me, though. I was a clarinetist, a music major, had great lung capacity and control..... I should never have been suffering from a weak diaphragm.

This makes me want to do more research now on it!

I used to get side stitches all the time when I started running. I read all the same stuff about breathing, eating vs. not eating, drinking vs. not drinking, etc. Nothing I tried worked. In my experience, they didn't stop until I was in better shape. As I continued to run as my main exercise, they went away. I also do core strengthening exercises, but I don't know if that played a part.

I think it's just a matter of conditioning, as you become more fit and strong, they should not be a problem for you anymore.

Side stitches are inevitable. Everyone will experience them at some point and for different reasons. Personally, when I first got into running (and you sound as though you're a newbie!) I was getting them because I wasn't focusing on keeping a consistent breathing pattern and also resisting the urge to take well needed walking breaks.

Nowadays, I usually get stitches when I'm covering a longer distance for the first time (where my body isn't used to the extra fatigue) OR because I haven't given enough time for my previous meal to digest / I've eaten something really heavy e.g. spag bol

I find that massaging my sides slightly or taking long deep breaths really helps. Failing that, if they really are bad, I'll walk for a few minutes to regain some composure and get back into it by working from a walk > fast walk > slow jog > normal running pace

Good luck It's pretty normal but as you get fitter they will become less frequent x

Breathe out fully, then breathe out some more, then breathe out some more - really contract the lower abdomen and get it all out. Works for me but it's hard to do when I am breathing heavily through exercise.

Hello

I had the same problems with stiches as many of you are all talking about. It can be addressed so easily it's untrue.

Quite simply, your not warming up properly. You may be streching your legs and maybe even your arms but what are you doing about your chest and trunk?

My I suggest starting with a couple of salutes to the sun, followed by some hard side streches. I mean really hard streches.

Also consider the way you breath. Belly breathing can prevent it getting worse too. It's just as it sounds.

My AP chem teacher in high school was also a track coach and he gave us this fun little fact: side pain while running is not due to lack of oxygen, but a build up fo carbon dioxide - it's gas pain. To prevent CO2 buildup you have to exhale completely on each breath. When I started running I would get side pain/cramps and I would slow down my breathing and make sure I exhaled completely and within 5-10 breaths the pain would be gone. It's worth a try!

I used to get them really bad when I started running. They'll go away as you continue to train, be sure to breathe all of the way out. I even ran with one arm in the air to try to stretch mid-run, seemed to help me, but looks ridiculous. Good luck, don't give up, like anything you've got to condition your muscles/body to improve.