Couch to 5K Complete! 🤩

[SamanthaJB93]

This morning I completed Couch to 5K and I’m so pleased with the progress I have made. I’ve been suffering with stitches on the last few though, this morning especially and wondered if anyone has any advice for stitches or know what causes them?

[SueAppleRun Graduate]

There will be lots of advice but the first thing to do is slowdown and then slow a bit more, puffing, panting, stitch are signs you are going too fast run slow to get the time speed will follow later without the stitch

[Buddy34 Graduate]

Congratulations on completing c25k you must be so pleased well done 😊😊👏👏

Usually a stitch is caused by you going too fast just slow down a bit and see if it helps.

[Wenderwoo Graduate]

Congratulations 🏆😁

[SamanthaJB93 Graduate]

Thank you. I don’t feel like I’m going too fast though and sometimes the stitch comes after only a few mins. Sometimes I can push through but this morning I had to stop for a minute. Sometimes I struggle more with morning runs than after work, guess my body isn’t as awake.

[KG2123]

My experience from this frustrating issue while running is that I have to focus on my breathing. Take deep breaths in and literally make a noise (like whistling) when exhaling. I try and control my breathing with my running steps and develop a rhythmic pattern. I focus on that immediately at the beginning of my run and that has helped me. Even when a stitch forms I just focus harder on my breathing and getting a pattern created and it will typically go away. (Listen to your footsteps and create a musical beat with your breathing. Plus this sometimes distracts you from the pain in your side.) Good luck and I hope this helps!

[AlMorr Ambassador Graduate]

Congratulations on completing C25K, as for stitches, as a new runner don't run too fast, also be well hydrated, drinking plenty of water the experts say can avoid stitches

If you wish to get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the November graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃🏾 👍

[GoGo_JoJo Graduate]

Stitches, in my experience are poor breathing. Provided your hydration is good; muscles need both water and oxygen to perform well and if one of those is deficient that's when we get a stitch. I haven't had one for a long time now but I used to be able to release them with good, regular, deep breathing whilst slowing down a bit. 👍🏻

Congratulations!! 😁

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Stitch can be caused by eating or drinking too near your run, or irregular breathing, often caused by pushing too hard.........can you speak clear ungasping sentences as you run?

Slow down and take full deep breaths to cure it........well it worked for me on my first parkrun, when I was definitely pushing too hard.

Keep running, keep smiling.

[UXB1]

Drink plenty of water ,deep breaths can sometimes run through it.

[Oldfloss Administrator Graduate]

Huge well done you! On you go and enjoy!

Stitch...? Great hydration all the time is essential... slow down of you are moving too quickly too... folk have their own ways of dealing...

This may help

womensrunning.com/2014/10/t...

[Corarun Graduate]

Oh I’m on week 7 and that’s so good to hear! Well done you 🎊 The only thing I can think re:stitches is that my mantra is “if struggling: the slower the better” but there will be much better advice from others. Just wanted to say congrats 🥳

[SamanthaJB93 Graduate in reply to Corarun]

Thank you, well done to you as well. Only a couple of weeks to go! ☺️

[Hidden]

Congratulations and well done 😊👍

Slow down if you are getting stitches.

[SamanthaJB93 Graduate in reply to Hidden]

Thank you. ☺️