How to prevent stitches when running
All runners, from the novice to the very experienced, will at some point have felt that nagging pain in their sides and the upper part of their abdomen. It doesn’t matter how great your legs feel or how much energy you’ve got left, when that side stitch kicks in, there’s nothing you can do but grimace and try to run through it.
In this guide, we’re going to take a look at what causes a stitch when you’re running and explore a few of the different techniques you can use to keep those annoying stitches at bay.
What causes a stitch when you’re running?
Surprisingly, there’s no definitive answer to that question. Despite the incredible things that medical science can do, there’s still some doubt as to exactly what causes a stitch when you are running or doing any other form of aerobic exercise.
The most popular theory is that a stitch is triggered by an irritation of the parietal peritoneum, which is the membrane that wraps around the abdominal area. When you exercise, the theory is that your abdominal muscles become tired and your back muscles over-engage to compensate, which puts pressure on the nerves in your sides, abdomen and sometimes your shoulders, too.
Another theory is that a stitch is caused by fluids that the body struggles to digest. The gut then strains the ligaments that connect it to the diaphragm, causing that familiar pain. If that theory is true, then it would explain why stitches are associated with eating too close to exercise.
How to avoid a stitch when running
With no conclusive answer to exactly what causes a stitch, you might think that trying to prevent a stitch when you’re running is little more than guesswork. However, trial and error from professional athletes and amateur runners over the years has produced a range of strategies and techniques that can be effective.
- Drink plenty of water but not immediately before exercise
Staying well-hydrated is one of the simplest things you can to stop getting a stitch when running. If you’re approaching a long-distance run, such as a 10k, half marathon or marathon, you should drink plenty of water in the 12 hours leading up to the race, but only consume small amounts of fluid in the two hours before the run. That will help to reduce bloating in the stomach, which will decrease the likelihood of it pressing on the lining of your abdominal cavity. Studies have also found that fruit juices and drinks that are high in sugar are more likely to contribute to stitches, so stick to good old water instead.
- Avoid heavy meals before you run
You should avoid eating large volumes of food in the one to two hours before your run. That includes heavy meals that are high in fat or fibre as they take longer to digest and will inhibit the blood flow to the diaphragm, which could induce spasms. Instead, keep your energy levels up with light snacks such as bananas and cereal bars that deliver sustained energy over time.
If you do experience a stitch while exercising, always take the time to jot down what you ate and drank in the two hours leading up to your run, as that could help you identify the triggers.
- Strengthen your core
Strengthening your core may not be a priority for most amateur runners, but it can make a big difference to your performance, your vulnerability injuries and also your ability to prevent stitches. Just doing ten minutes of strength training two to three times a week will strengthen your diaphragm and make it less susceptible to fatigue and cramps. There are a variety of core-strengthening exercises you can try, including planks, mountain climbs and abominable crunches. .
- Warm up properly
When you’re just popping out for a quick 20-minute run, the warm up often gets forgotten. However, just taking a couple of minutes to tell the body that it’s time for action will benefit you massively, both in terms of the number of muscle strains and niggling injuries you get and the likelihood that you’ll suffer from a stitch. Simply walking briskly for a few minutes and doing a few simple stretches to warm up the major muscle groups you’ll be using will make a big difference.
Our ultimate running warm up guide includes plenty of top tips.
How to get rid of a stitch when running
If you follow our steps to prevent a stitch but still suffer that ever so familiar pain, there are a few techniques you can try to stop it in its tracks:
- Slow down to walking pace and stop if necessary
- Run with your hands on your head to try and stretch the affected side
- Take a few deep breaths or switch to an uneven breathing pattern so you inhale on a different footfall every time
- Press your first two fingers in and slightly upward directly where it hurts and hold for about ten seconds while taking deep breaths
Once the stitch finally starts to subside, start walking, then slowly quicken the pace until you’re back into your stride.