W1R3

[Bethm194]

Currently in week 1, have completed 2 out of 3 runs but really struggling with my breathing. Tried run 3 today but had to stop due to an unbearable stitch like pain but was very low down on both sides, more around my hips? I have been getting stitch on my previous two runs but managed to run through it, today though the pain was so sharp and so low im wondering what it is? It started after running for less than a minute? Any ideas what it could be or how to resolve it? Going to try run three again tomorrow

[Tynec1]

My advice would be to run a bit slower and then probably slow down a bit more. I’m no expert but something I read about breathing was to count with each breath and that really helps me.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

and includes advice about pacing and breathing...........slow down, basically.........and as for the stitch, well the advice is slow down and take some full deep breaths.

Enjoy your journey.

[Hidden]

Slow it up Beth it's not a race it's a jog

[UnfitNoMore Graduate]

Great job getting started... 2 runs completed... at least 2 victories there, many more if we analyse it. Slow and steady is the key to building endurance... there’s no too slow but there is a too fast. You can do this... enjoy your journey

[pippkins Graduate]

Well done on pushing through your runs! But like the others have said, take it SLOW. It will help you breathe and may help in reducing your stitch episodes.

Stitch: are you hydrated enough? Have you tried having a glass of water an hour or so before your run?

Take it easy!

[Lostintherun]

Please be careful. I've just had 3 weeks off work with a sprained knee. I know I was running too fast and not doing warm ups and downs. Have a look at Japanese slow running on YouTube. I'm going to go at it a lot slower when I get back at it.

[Glov3r]

Definitely try going slower. Even if you are shuffling along. Get through the time and you will notice the difference in the coming weeks. I find drinking a large glass of water before a run stops me from getting a stitch.

[LucyLou9 Graduate]

Run as slowly as you possibly can whilst keeping a running action. I think breathing eventually just comes to you.

[grumpyoldgirl Graduate]

Ok so you've got the go slower message 😁 now think about your running action and your posture. Try taking smaller steps when you run,to minimise impact on your joints. Straight relaxed posture, shoulders back and down. Think about holding your tummy in, and using your glutes. This will activate your core and provide some support. That's a lot to remember when you are running, I do a quick mental check when I start each running section. Otherwise I forget to breathe or something 😂

[Bassmamma15 Graduate]

What causes a stitch?

Stitch

There are two theories explaining why we get the common stitch - BBC Sport Academy explains all.

WHO?

Very common in long distance running.

HOW?

Usually people who haven't warmed up properly and have eaten too close to exercise.

WHAT ARE THE TWO STITCH THEORIES?

During exercise, our blood moves away from the diaphragm to the limbs.

The diaphragm is the muscle that separates the stomach and abdomen from the heart and lungs.

It's one of the main muscles involved in breathing.

Most scientists believe the pain is caused by a reduction in blood supply to the diaphragm, causing it to cramp.

The stitch is caused by fluids which the body finds hard to digest.

This causes the gut to "tug" on the ligaments connecting it to the diaphragm.

WHAT KIND OF PAIN?

Sharp pain in upper part of abdomen made worse by deep breathing.

TREATMENT?

No-one knows why, but these two methods are known to work!

Stop running completely and touch your toes.

Pressure on the area will help to relieve the pain. Use your fingers to press firmly on the painful area.

RETURN?

You can run off a stitch easily enough but it affects you for a couple of minutes.

[notquiteretired Graduate]

hi, welcome n good on you for starting the programme

I had similar bother in the early weeks of starting and it all boiled down to slowing down, relaxing and running my own pace rather than trying to sprint and run how I thought others must be doing- think tortoise not hare. Plenty of time in the future to run faster when your body has strengthened, at the minute slow and slower, you doing great 😊👍