Stitch! :( help please!

[Rebecca94]

I've just finished week 3 and its going well but I always get stitch down my right side while I run. Is there anything I can do to stop this happening?

[lola465 Graduate]

In week 4 Laura gives a tip about stitches that does seem to work. She suggests slowing down a little. Also when you breathe in push your diaphragm out then relax it as you breathe out.

[Landesman Graduate]

At the risk of repeating what lola465 just said, a blog by happierswimming had some useful info on stitches:

" About week 4 Laura will tell you how to breathe efficiently and it’s best to master that as soon as you can. Breathe in by pushing out the stomach to drop the diaphragm and expand the lungs, then breathe out by pulling in the stomach to raise the diaphragm and squeeze the lungs. Most people, when they are asked to breathe in, suck in the stomach and raise the shoulders but that doesn’t increase lung capacity so practise the way described here. Don’t worry about the “four steps to a breath” rhythm Laura mentions. That’s faster than I could do- just go for what’s comfortable for you and fit your breathing to that. Practise “belly breathing” during your walking parts and on your day-to-day walks so your body gets used to it. You will increase lung capacity, strengthen chest muscles and abs, help to avoid stitch and improve stamina.

• Stitch is caused by a diaphragm going into spasm so take control of your breathing to help avoid it. It mostly occurs on the right side because that’s where your liver is and it will be bouncing against the diaphragm causing strain. Although you don’t want to run soon after a meal, try to have something to drink some time before starting your run since that will also help prevent stitch. "

[Rebecca94 in reply to Landesman]

Thank you both! I will give this a try

[morningglory Graduate]

Breathing in and pushing your stomach out really does work but feel incredibly strange.

[run_forrest_run]

Hi Rebecca94, I found that the best way to avoid a stitch was to avoid eating or drinking anything for about 2.5hrs before running. It's usually food that's more to blame, so maybe try running on a slightly emptier tummy before you head out

[Pafkay Graduate]

I get it all the time, and deep breaths with the diaphragm usually clears it in a few breaths