Couch to 5K
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Week 4 Run 1

Still plodding along slowly, did my first run of week 4. I am after a bit of advice about stitches, I run with my 13 year old daughter. I managed all the runs today but she had to walk during the first run and stop during the last run. She is complaining of side stitch and pain in her shoulders. Anyone got any tips to help her through this? Thanks in advance

3 Replies

I'm no expert, but a stitch & sore shoulders could be to do with posture. See also is worth a read

Breathing can cause stitches. When I was at school I was always taught to breathe in through the nose and out through the mouth. It is the 'gulping of air that causes the problem. Being well hydrated is also important. Drink lots of water up-until an hour before your run... Just make sure you nip to the loo before you start!

The only other thing I can think of is to stretch before and after you run... See


I find that drinking a glass of water before setting off helps. If you feel a stitch coming on Laura's advice is to breathe into your stomach rather than the top part of your chest (the gasping for air bit) The stomach breathing definitely helps . The sore shoulders would make me think she is clenching her hands. Try and get her to run with her hands loose and open. I hope she gets it sorted out as its no fun for you either running with someone who isn't enjoying themselves at all.


Thanks we are due to run again on Friday so will try out the stretches and a glass of water. I am going to try and watch her posture. Thanks again


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