Stiches

[Bex6787]

I have completed the couch to 5k and have continued to run every other day. Recently however after about 10 mins of running I get a severe stitch on my right side and can’t keep going. Can anyone advise why I might be getting this and any solutions as it’s really getting me down. Thanks

[IannodaTruffe Mentor]

Stitch can be cured by slowing down and taking full deep breaths.

Avoid drinking while running but make sure you are well hydrated in twenty four hours before a run.

Make sure you have waited an appropriate time after eating before starting to run.

[Juliakk1 in reply to IannodaTruffe]

I have actually found that what helps me is pushing the breath OUT strongly (like you were giving birth!!) as you run. Making a “shhh” sound like you were lifting weights also helps me to push the air out strongly. I’ve found that this emptying of the lungs completely seems to kick in the stomach muscles, and for me, it makes the stitch go away if I keep it up for about 5 minutes. I haven’t stopped a run yet because of a stitch although I’ve been very close to it as they do hurt!! I find slowing down actually doesn’t help - and that counter intuitively sometimes actually speeding up forced the same large volume of air through the lungs and helps more. Good luck!

[Bex6787 in reply to Juliakk1]

I will definitely try that technique when I next run. I’m willing to try anything as I’m started to dread running now incase it starts. Thanks for your help x

[Bex6787 in reply to IannodaTruffe]

Thank you for your reply and advice. I stop all drink an hour before my run and food 2 hours at least. If i run first thing in the morning I’m fine but I just do not have the time. Not sure what else to do.

[Bookbizlady Graduate]

This came up on my C25K chat from Laura on my run today. She recommended deeper breaths and expanding and relaxing your tummy as you do. Also dehydration was suggested as a possible cause. So drink lots. Hope you get it sorted