Stitch! : Hi all. I’ve never posted before but I... - Couch to 5K

Couch to 5K
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Hi all. I’ve never posted before but I need some advice please. I finished week5 run 1 tonight and I seem to be developing stitch for the last 2 or 3 runs I’ve done. I’m hydrating beforehand, I’m slowing down etc but it’s not helping. Any tips? I’m worried if I’m just about managing the 5 mins, how I’m going to get through the 8 mins on the next run and then omg the 20 mins on the one after that.

12 Replies

Hi JoyJoy01, are you hydrating just beforehand or throughout the day? I find that I need to drink around 2 litres of water a day, also on non-run days to keep hydrated enough for run days 🏃‍♀️

Joyjoy01 in reply to Dragonflies

Thanks for the reply Dragonflies. I must admit just before so I shall try drinking more in the day. Many thanks x


Welcome to the forum and well done on getting started.

This guide to the plan is essential reading

Hydration is crucial (not while running) to avoid a stitch.

If it happens, slow right down and breathe deeply.

Enjoy your journey.

Many thanks! I shall have a good look at that guide. I am sure my breathing is not right aswell so I’ll see what it says on that. Thanks again. X



Laura’s advice to breath through my nose , pushing tummy out and relaxing tummy when breathing out works for me

Ensuring good relaxed posture helps me too

Hope that helps

Good luck

Joyjoy01 in reply to GMa10

Thanks so much. I know my breathing isn’t right, it’s very shallow but I don’t feel I’m taking in enough breath just through my nose!


I found method on the web of breathing through your nose only during the last minute of your warm up walk and first couple of minutes of your run. It said that it gets you diaphragm working to help breathe deeply. Feels a bit odd when you start, but have not had one since I starting using it.

Joyjoy01 in reply to Hexslug

Many thanks. I’ll give it a try but I find breathing through my nose very difficult and I don’t feel like I’m taking in enough breath! I know my breaths are too shallow so it’s something I have to work on. It’s a lot better than when I started because they were more gasps but it’s still not deep and steady. X

HexslugGraduate in reply to Joyjoy01

You don't breath through your nose for long just a short while at the start to get your diaphragm working.

Joyjoy01 in reply to Hexslug

Ok I’ll deffo give it a go! Thanks for the advice.

Hi Joyjoy01

Well done you are doing great. Most people get a stitch from time to time. As far as I know no one really knows why they happen. You are doing right things. Slowing down is important and drinking plenty through the day as has been said. They will eventually stop happening as you get fitter.

Many thanks Nightingale62. Yes I’m definitely unfit and I don’t drink enough (except wine!) and my breathing is very shallow when I run. I shall keep going, try to drink more water and try and sort my breathing out. Hopefully that will stop them. X

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