Couch to 5K
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Week 3 stitch trouble


I am currently on week 3 run 2 and loving it which did surprise me however I have been plagued by a stitch, I've been getting one on and off during my other runs but now running 3 minutes I can really feel it and it is causing me to really struggle. I was just wondering if anyone had any tips to get rid of it.

Any help help suggestions very welcomed. Thank you so much

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Very interesting, thanks for sharing! Julie


I have read that being well hydrated (having a drink) helps, so I always have about 5 sips of water before setting out. I never take a drink with me. Are u having a good warm up walk, try breathing deeply and slowly even on the warm up, leave it 1 hour after eating. Hope that helps. Julie 😀


I had a few stitches in the early stages of c25k, nothing now as I've got fitter..😊


I've had a plenty of stitches. Iusually don't get them on slower runs but definitely to watch out for them on race day. I've found that what works for me is to eat 3-4 hours before my race along with 8 ounces of electrolyte and then 8 ounces of water about an hour before the race and then continually shortly before the race starts. But even after all of that, I still get an occasional stisch at which point I slow down and exhale when the opposing foot lands for example: if I have a stich on the left side I exhale when the right foot hits the ground. We're all different so you need to find what works for you. Good luck! Keep at it!


Sounds and looks stupid but, try raising your arms in the air high above your head so that your ribs are lifted and breath deeply (whilst running). If it doesn't relieve your stitch it's sure to cheer up anyone watching you.


Thank you so much for all your advice it has helped and the stitch is slowly easing. I do find it quite hard to exhale with the opposite leg not sure why. Hopefully tho as I get fitter it will go.

Now onto week 5 can't wait


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