Runner's stitch

[Medicinelady]

Hello, this is my first time posting on the forum so hopefully this ends up in the right place. I'm nearly at the end of my couch to 5k journey, and just completed W8R3 earlier today. However, I'm having a lot of issues with runner's stitch. With every run, a stitch usually appears about 10 minutes in, and often it gets so bad that I have to run whilst quite forcefully pressing into my side with both hands to lessen the pain. I feel that it's stopping me being able to attempt increasing my pace, and I'm quite frustrated that it doesn't seem to be getting any better. I make sure I'm well hydrated before each run but has anyone found anything that's been particularly helpful for them? Any advice would be much appreciated!

[welsby1967 Graduate]

Hi do you eat breakfast before a run, do you start off quickly, are you tensing your body affecting your posture ? All these can cause a side stitch

Best to eat 3 hours before, start slowly and make sure you’ve warmed up well and keep your posture relaxed. Hope that’s useful xx well done on persevering this far and good luck with your last week .

[Medicinelady Graduate in reply to welsby1967]

Thank you welsby1967. I always run in the evenings after work as by then it's been a good 4 hours since I've last eaten anything, and I'm more hydrated then, having had the time to drink plenty over the course of the day. I might need to do some more warming up though, in addition to the 5 minute brisk walk so I think I'll give that a go - fingers crossed! Thanks again!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress

This guide to the plan is essential reading healthunlocked.com/couchto5...

There is advice on the podcasts and I presume on the app, to slow down and breathe fully and deeply until it passes. It worked for me on the one occasion that I had a stitch.

Avoid drinking while running but hydrate adequately in the 24 hours before your run.

[Medicinelady Graduate in reply to IannodaTruffe]

Thank you IannodaTruffe, that's really helpful. I use the podcasts and have been following the advice on them but no luck so far. I'm running quite slowly as it is (about 12.5 minutes/mile at the moment) but I will look more into hydrating the day before my runs.

[Tasha99 Graduate]

Are hydrating properly the day before, not just before the run? That’s usually when I get a stitch.

[Medicinelady Graduate in reply to Tasha99]

Thank you Tasha99, I do drink lots of fluids everyday, but I'll now pay more attention to what I drink the day before my runs as that is usually also the day I go to the gym too. Hopefully that'll make a difference - it's just so frustrating, I thought I wouldn't really be getting stitches too much at this stage.

[Oldfloss Administrator Graduate]

We all have different ways that work for us..of curing that stitch... some useful info here...

runnersworld.com/training/a...

You'll get there.. well done you!

[Medicinelady Graduate in reply to Oldfloss]

Thank you Oldfloss, the tip about timing your exhalations with your foot hitting the ground sounds promising, so I think I'll give it a go!