How can you avoid stitches when running downhill?

[Cantstopmenow]

Morning run above.

Hi, I've entered the Liverpool 10 miles at the end of the month. The course elevation show a short, sharp incline and an increase in elevation of 140ft between around 1 - 1.5 miles (overall elevation gain is 169ft). I'm not used to this and as I'm currently on holiday, on the side of a mountain, I decided to venture up the hill on my morning run today. It was a warm 22° by 8.30am, with a morning mist lingering over the cliffs. The uphill section was slow, but fine. The problem unexpectedly began when I developed a stitch in my right side on the steep downhill section of the route. I had to walk and couldn't run for a couple of Kms. I might have expected problems going uphill, but certainly not on the way down!

Google suggests this could be related to shallow breathing, posture or weak core muscles. I have been running for almost 3 years now and exercise regularly. I can only think that it's because I'm not used to such steep inclines.

I'd really like to be able to run the full 10 miles without a walking break. Do you have any suggestions that might help? Thank you.

[Cmoi Marathon]

I'll be honest Cantstopmenow , I've never had downhill running bring on a stitch, nor uphill running come to that. In fact I've hardly ever had a stitch since C25K (probably doomed myself now!) as for me they're pretty much always the consequence of running too soon after eating.

If your downhill today was much steeper than you're used to, then yes, I guess the extra effort - particularly following some uphill effort too - might have triggered something.

But I wouldn't worry about the Liverpool ascent. From what you've said it's way less than what you did today, and tbh, despite the organisers' description it's really not particularly steep. Maybe just try to get in more practice on that sort of gentler incline, to give yourself confidence.

You'll be fine, certainly given what you managed today!

[Cantstopmenow Half Marathon in reply to Cmoi]

Thanks Cmoi. I've never had a stitch before either! I've probably just overdone it today. It's a 100ft incline out of the village at home and I do that regularly. I'm definitely not going to overthink it.

[Cmoi Marathon in reply to Cantstopmenow]

I so wish race organisers wouldn't suggest gradients are steep when they're really, really not. It's off-putting for people who like to run on the flat, and infuriating for people who don't.

[Cantstopmenow Half Marathon in reply to Cmoi]

I'll go along and just enjoy the day. It's all good experience.

[linda9389 Administrator Marathon]

Hopefully it's just a one off, but as cmoi suggests, some repeat practice will give you confidence (or confirm you have something to try to sort out, but my guess is not). Good luck and have a nice holiday!

[Cantstopmenow Half Marathon in reply to linda9389]

Thanks Linda. I'm hoping it was just the steep descent. However, I'll pay attention to posture and breathing next time.

[Vespina Half Marathon]

I have once had a stitch on a downhill having blitzed an uphill - basically trying to hold the same pace as on the flat. I was fine on the uphill but a couple of minutes into the downhill the stitch kicked in.

For me, it’s almost always when my breathing gets shallower. Slightly easing back and a couple of really hard breaths out (like when the doctor tests for lung capacity / asthma) and that shifted it. Might be worth a try if it ever sneaks up on you again.

[Cantstopmenow Half Marathon in reply to Vespina]

That sounds pretty similar to my experience Vespina. I tried a similar gradient again this morning. On the downhill section I kept my posture upright, controlled my breathing, exhaled fully, and slowed down. It was all fine and I didn't have any pain. Thanks for sharing your experience. 😃

[Vespina Half Marathon in reply to Cantstopmenow]

Great. Glad to hear you’ve found a way to manage it.

[Dexy5 10 Miles]

,

On the few occasions I’ve had the stitch it’s as a result of trying to talk and run too fast at the same time . It’s definitely down to the breathing with me so I have to consciously take deeper longer breaths and it tends to go away after a short while.

[Cantstopmenow Half Marathon in reply to Dexy5]

Thanks for sharing your experience Dexy. Yes, breathing certainly seems to be important. I could feel the start of a stitch on the downhill part of my long run yesterday (12k). I kept it at bay by deep breathing, fully exhaling and slowing down. I'm probably running a little faster than usual at the moment, or trying too at least!!

[nowster Metric Marathon]

140ft (42m) over half a mile is a fairly stiff climb, but the rest of the course sounds pretty flat.

My local parkrun has that amount of ascent spread over 5km.

The one paid race I've done had that sort of climb in the second to last km of 10km. People were walking. I got about three quarters of the way up before having to walk.

It would be perfectly acceptable to drop to a walk for part of a 10 mile run when it gets too steep, especially if it's going to have knock-on effects that might affect your ability to complete the rest of the distance.

[Cantstopmenow Half Marathon in reply to nowster]

Gosh, that was a stiff climb at the end of a race! Yes, I'll walk a bit if I need too. Although, I've done some hill practice recently, so hopefully I'll be ok. As there's no steep descent I should be able to avoid getting a stitch too. I'm hoping to be able to relax and enjoy the event! Thanks for replying.

[misswobble Marathon]

I regularly get stitch. Mostly on uneven trails where there’s a lot of upper body effort. I do try to keep form and have to check in with myself frequently to try and prevent the dreaded stitch. I stop and touch my toes, reach up with both hands, stretch out to the side. Being careful about what I eat and when pre run has helped me as well

[Cantstopmenow Half Marathon in reply to misswobble]

Thank you Misswobble. I'll keep that in mind. My husband did say it was due to upper body effort in maintaining posture and balance on a very steep downhill. Dare I tell him that he might be right! 🤔

[misswobble Marathon]

I thought about this further as I ran the trail on Monday. You can stick your elbows out on steep downhills to help give you some extra balance. Yeah jiggling your core about can give you indigestion too 😁

It’s a game innit 👍😀

[Cantstopmenow Half Marathon in reply to misswobble]

Thank you. It's all good fun 😃