{"id":3111,"date":"2020-01-27T21:30:00","date_gmt":"2020-01-27T21:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=3111"},"modified":"2023-07-03T21:20:05","modified_gmt":"2023-07-03T20:20:05","slug":"side-stitch-when-running","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/side-stitch-when-running\/","title":{"rendered":"Side stitch when running: Causes + 6 prevention tips"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>You&rsquo;ve completed your warm up, the weather is perfect for running, you feel good, and then you get a side stitch. <\/p>\n\n\n\n<p>A side stitch when running can be very unpleasant.&nbsp;<\/p>\n\n\n\n<p>The stabbing pain beneath your ribs is probably not unfamiliar to you.&nbsp;<\/p>\n\n\n\n<p>Although a side stitch is harmless, it can be enough to slow you down or stop you in your tracks entirely.&nbsp;<\/p>\n\n\n\n<p>Many runners experience a side stitch no matter their running experience. <\/p>\n\n\n\n<p>It&rsquo;s not just something that only beginner runners have to deal with.&nbsp;<\/p>\n\n\n\n<p>As with any pain felt within your body, it&rsquo;s a sign that you need to take notice and change the way you are currently approaching your runs. <\/p>\n\n\n\n<p>A side stitch is normally a sign that your body is overwhelmed.&nbsp;<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is a side stitch?<\/li>\n\n\n\n<li>What are the symptoms of a side stitch when running?<\/li>\n\n\n\n<li>What causes a side stitch when running?<\/li>\n\n\n\n<li>Who is at risk of developing a side stitch when running?<\/li>\n\n\n\n<li>Other potential causes of pain under your rib cage<\/li>\n\n\n\n<li>How to treat a side stitch when running<\/li>\n\n\n\n<li>How to prevent a side stitch when running<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-683x1024.png\" alt=\"side stitch when running\" class=\"wp-image-8784\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"side stitch when running\" class=\"wp-image-8784 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is a side stitch?<\/h2>\n\n\n\n<p>A side stitch (also known as exercise&#8208;related transient abdominal pain (ETAP)) is pain felt on either side of your abdomen just below the rib cage. <\/p>\n\n\n\n<p>The pain and discomfort associated with a side stitch is more commonly felt on the right side of your abdomen. <\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4281377\/\" target=\"_blank\" rel=\"noopener\">2014 study<\/a>, 70% of runners reported a side stitch in the last year and that in a single running event approximately one in five participants can be expected to suffer the condition.<\/p>\n\n\n\n<p>In addition, according to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2465227\/\" target=\"_blank\" rel=\"noopener\">2007 study<\/a>, a side stitch was reported in a large range of sports including:<\/p>\n\n\n\n<ul>\n<li>Swimming (75%)<\/li>\n\n\n\n<li>Running (69%)<\/li>\n\n\n\n<li>Horse riding (62%)<\/li>\n\n\n\n<li>Aerobics (52%)<\/li>\n\n\n\n<li>Basketball (47%)<\/li>\n\n\n\n<li>Cycling (32%)<\/li>\n<\/ul>\n\n\n\n<p>The study adds that a side stitch appears to be most prevalent in activities involving repetitive torso movement. <\/p>\n\n\n\n<p>Studies have also shown that older adults are less likely to develop a side stitch compared with children and younger adults.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/lower-back-pain-after-running\/\" data-type=\"post\" data-id=\"9123\">Lower back pain after running: Causes + 7 ways to prevent it <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the symptoms of a side stitch when running?<\/h2>\n\n\n\n<p>Symptoms of a side stitch vary from person to person.<\/p>\n\n\n\n<p>It sometimes presents itself as pain on the right side under your ribs. It can also appear on your left side underneath your rib cage.<\/p>\n\n\n\n<p>Other signs and symptoms of a side stitch include:<\/p>\n\n\n\n<ul>\n<li>A dull ache<\/li>\n\n\n\n<li>Cramping<\/li>\n\n\n\n<li>A pulling sensation<\/li>\n\n\n\n<li>A sharp, stabbing pain<\/li>\n\n\n\n<li>Shoulder tip pain<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">Overtraining syndrome: 11 signs of overtraining when running<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What causes a side stitch when running?<\/h2>\n\n\n\n<p>From poor blood supply to improper breathing, there are many different theories that could explain why a side stitch develops.&nbsp;<\/p>\n\n\n\n<p>The main theories out there are to do with poor blood circulation in the diaphragm and decreased oxygen intake.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s important to note that the exact cause of a side stitch is unknown. <\/p>\n\n\n\n<p>Here are the main causes of a side stitch when running:<\/p>\n\n\n\n<ul>\n<li>Improper breathing<\/li>\n\n\n\n<li>Poor blood circulation in the diaphragm <\/li>\n\n\n\n<li>Irritation of the abdominal and pelvic cavity<\/li>\n\n\n\n<li>Eating too soon before a run<\/li>\n\n\n\n<li>Drinking sugary beverages before exercise<\/li>\n\n\n\n<li>Poor form and posture<\/li>\n\n\n\n<li>Running too quickly<\/li>\n\n\n\n<li>Not warming up before a run<\/li>\n\n\n\n<li>Dehydration<\/li>\n<\/ul>\n\n\n\n<p><strong>Improper breathing<\/strong><\/p>\n\n\n\n<p>The diaphragm plays an important role when breathing.&nbsp;<\/p>\n\n\n\n<p>Many runners forget to breathe deeply and so don&rsquo;t always use their diaphragm as effectively as they should do.<\/p>\n\n\n\n<p>Instead, short and shallow breaths &ndash; those that you feel mainly in your upper chest &ndash; are used which then causes tension and cramps.&nbsp;<\/p>\n\n\n\n<p><strong>Poor blood circulation<\/strong> <strong>in the diaphragm<\/strong><\/p>\n\n\n\n<p>The movement of blood in the diaphragm and muscles during exercise can lead to a side stitch.<\/p>\n\n\n\n<p><strong>Irritation of the abdominal and pelvic cavity<\/strong><\/p>\n\n\n\n<p>Research shows that irritation of the abdominal and pelvic cavity may be the cause of a side stitch. <\/p>\n\n\n\n<p>When the abdominal cavity is irritated, it can result in pain in other localised areas, which may explain why some people experience shoulder tip pain when they have a side stitch. <\/p>\n\n\n\n<p><strong>Eating too soon before a run<\/strong><\/p>\n\n\n\n<p>Eating too soon before a run or eating too much has been attributed to a side stitch.<\/p>\n\n\n\n<p>Runners have reported that they are more likely to get a stitch if they are full from a pre-run meal or snack.<\/p>\n\n\n\n<p><strong>Drinking sugary drinks before a run<\/strong><\/p>\n\n\n\n<p>Some research has shown a link between consuming sugary drinks before a run and the increased likelihood of a side stitch developing. <\/p>\n\n\n\n<p><strong>Poor form and posture<\/strong><\/p>\n\n\n\n<p>Improper <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">running form and posture<\/a> has been linked to a side stitch. <\/p>\n\n\n\n<p>If you have weak abdominal muscles, your body is more likely to compensate in other areas, therefore creating muscle imbalances which could cause a side stitch to develop.<\/p>\n\n\n\n<p><strong>Running too quickly<\/strong><\/p>\n\n\n\n<p>Running too quickly so you become out of breath is a common cause of a side stitch when running. <\/p>\n\n\n\n<p><strong>Not warming up before a run<\/strong><\/p>\n\n\n\n<p>Some runners have reported that they experienced a side stitch when running if they neglected a pre-run <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">warm up<\/a>.<\/p>\n\n\n\n<p><strong>Dehydration<\/strong><\/p>\n\n\n\n<p>Dehydration, or drinking too little before a run, is thought to be a cause of a side stitch. <\/p>\n\n\n\n<p>You can also get a side stitch by drinking too much water before a run.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-pain-after-running\/\" data-type=\"post\" data-id=\"8341\">Hip pain after running: 8 causes + how to fix it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-683x1024.png\" alt=\"side stitch when running\" class=\"wp-image-8785\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-683x1024.png.webp\" alt=\"side stitch when running\" class=\"wp-image-8785 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Who is at risk of developing a side stitch?<\/h2>\n\n\n\n<p>Anyone can get a side stitch no matter their age, gender, size and running ability. <\/p>\n\n\n\n<p>You are more at risk of developing a side stitch if you:<\/p>\n\n\n\n<ul>\n<li>Don&rsquo;t warm up before a run<\/li>\n\n\n\n<li>Take sudden leaps in your training (e.g. increased duration or intensity)<\/li>\n\n\n\n<li>Don&rsquo;t breathe properly on your run or can&rsquo;t control your breathing on a run<\/li>\n\n\n\n<li>Eat too soon before a run<\/li>\n\n\n\n<li>Are dehydrated<\/li>\n\n\n\n<li>Have weak core muscles<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">9 core exercises for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Other potential causes of pain under your rib cage<\/h2>\n\n\n\n<p>If you experience pain under your rib cage, then it&rsquo;s important to speak to your doctor to understand other potential causes.<\/p>\n\n\n\n<p>Oftentimes when you feel pain, it&rsquo;s an underlying sign that something is wrong in your body.<\/p>\n\n\n\n<p>Pain under your rib cage can change from being mild to severe, so it&rsquo;s important you get it checked out.<\/p>\n\n\n\n<p>Here are other potential causes of pain under your ribs:<\/p>\n\n\n\n<ul>\n<li>An injury to your ribs<\/li>\n\n\n\n<li>Kidney stones<\/li>\n\n\n\n<li>Irritable bowel syndrome (IBS)<\/li>\n\n\n\n<li>Gas<\/li>\n\n\n\n<li>Constipation<\/li>\n\n\n\n<li>Acid reflux<\/li>\n\n\n\n<li>Stomach ulcer<\/li>\n\n\n\n<li>Appendicitis<\/li>\n\n\n\n<li>Endometriosis<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-an-endometriosis-flare-up\/\" data-type=\"post\" data-id=\"10358\">What is an endometriosis flare up? Tips for exercising with endo<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to treat a side stitch when running<\/h2>\n\n\n\n<p>If you&rsquo;re out for a run and the pain strikes, try these simple tips to help reduce your pain and resolve the side stitch:<\/p>\n\n\n\n<ol>\n<li>Take a break or slow down to a walk.<\/li>\n\n\n\n<li>Breathe deeply and exhale slowly.<\/li>\n\n\n\n<li>Stretch your abdominal muscles by reaching one hand overhead.&nbsp;<\/li>\n\n\n\n<li>Try bending gently into the side where you feel the stitch.<\/li>\n\n\n\n<li>Try pressing your fingers gently into the affected area while you bend your torso slightly forward.<\/li>\n\n\n\n<li>Stay hydrated while exercising, but avoid sugary sports drinks if they irritate your stomach.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/taste-blood-when-running\/\" data-type=\"post\" data-id=\"8995\">Taste blood when running? 7 causes + how to prevent it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-683x1024.png\" alt=\"side stitch when running\" class=\"wp-image-8787\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-683x1024.png.webp\" alt=\"side stitch when running\" class=\"wp-image-8787 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/side-stitch-when-running-4.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to prevent a side stitch when running<\/h2>\n\n\n\n<p>There are many ways to prevent a side stitch.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;ve suffered from a side stitch in the past, then trying to prevent it is very much a process of trial and error.&nbsp;<\/p>\n\n\n\n<p>Try these tips on your next few runs and see what works for you.&nbsp;<\/p>\n\n\n\n<p><strong>#1 Eat a light breakfast<\/strong><\/p>\n\n\n\n<p>Eat a light breakfast before your run that is low in fibre and fat.<\/p>\n\n\n\n<p>It takes your digestive system a long time to break down fibrous foods.<\/p>\n\n\n\n<p>If you&rsquo;re running while your body is in the middle of breaking down these foods, you&rsquo;re likely to experience a side stitch, cramps and an upset stomach.&nbsp;<\/p>\n\n\n\n<p>Instead, eat carb-rich foods that are not too heavy on your stomach.<\/p>\n\n\n\n<p>If you&rsquo;re going for a long run, try and eat a meal two to four hours before the start of the run.&nbsp;<\/p>\n\n\n\n<p>For shorter runs, a light snack eaten 30-60 minutes before your run will suffice. <\/p>\n\n\n\n<p>If you struggle to eat very early in the morning, make sure you have a carb-rich meal like pasta the night before.<\/p>\n\n\n\n<p><strong>#2 Don&rsquo;t forget to warm up<\/strong><\/p>\n\n\n\n<p>A <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">warm up<\/a> is essential to get your body and mind ready for the run.&nbsp;<\/p>\n\n\n\n<p>Opt for a light jog in your warm up so you can fully optimise your breathing before your run.&nbsp;You can also follow this with some <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a>. <\/p>\n\n\n\n<p>Believe it or not, your body takes roughly a mile to get into the swing of a run.&nbsp;<\/p>\n\n\n\n<p>Before this point, your breathing and movement may feel laboured, hence why a warm up is advised to make this process a little bit easier.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Run slow and steady<\/strong><\/p>\n\n\n\n<p>Don&rsquo;t be tempted to head out too quickly.&nbsp;<\/p>\n\n\n\n<p>Your breathing may feel laboured which may in turn end up being a catalyst for your side stitch.<\/p>\n\n\n\n<p>Start slowly and increase your speed over time.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Strengthen your core<\/strong><\/p>\n\n\n\n<p>Your core muscles, such as your abdominals, are important in running as they help you to hold a strong and stable position for longer.&nbsp;<\/p>\n\n\n\n<p>Sports like running and swimming call heavily on your upper body muscles, and as a result, you are more likely to experience a side stitch when doing these types of sports.<\/p>\n\n\n\n<p>Your <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">running technique and form<\/a> is not only important to help you run more efficiently, but it also helps you prevent common running injuries and niggles like a side stitch.&nbsp;<\/p>\n\n\n\n<p>Try some <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">core exercises for runners<\/a> next time you hit the gym or do a workout at home.&nbsp;<\/p>\n\n\n\n<p>If you do these regularly, they will go a long way in helping you improve your core.<\/p>\n\n\n\n<p><strong>#5 Control your breathing<\/strong><\/p>\n\n\n\n<p>If you struggle to catch your <a href=\"https:\/\/www.runwithcaroline.com\/how-to-breathe-when-running-breathing\/\" data-type=\"post\" data-id=\"1026\">breath while running<\/a>, this is a sign that you are running too fast.<\/p>\n\n\n\n<p>If you cannot hold a conversation while you run, slow down to a pace where you can speak to a friend without gasping for breath.<\/p>\n\n\n\n<p>Your diaphragm &ndash; the area of the body where a side stitch is commonly felt &ndash; plays an important role in breathing.&nbsp;<\/p>\n\n\n\n<p>Irregular and shallow breathing can cause a side stitch to develop.&nbsp;<\/p>\n\n\n\n<p>Find your breathing rhythm by running slow and steady. Remember to breathe deeply, from your diaphragm, but try not to focus on it too much.&nbsp;<\/p>\n\n\n\n<p><strong>#6 Stay hydrated<\/strong><\/p>\n\n\n\n<p>Dehydration has been found to play a role in the forming of a side stitch.&nbsp;<\/p>\n\n\n\n<p>Although <a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">drinking water<\/a> during your run may invoke a side stitch if you&rsquo;re not used to doing it, studies have shown that if you practice fluid intake during a run, the pain will slowly go away.&nbsp;<\/p>\n\n\n\n<p>Avoid drinks high in sugar as these have been found to cause a side stitch compared to water.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&rsquo;ve completed your warm up, the weather is perfect for running, you feel good, and then you get a side stitch. A side stitch when running can be very unpleasant.&nbsp; The stabbing pain beneath your ribs is probably not unfamiliar to you.&nbsp; Although a side stitch is harmless, it can be enough to slow you &hellip;<\/p>\n","protected":false},"author":1,"featured_media":3660,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88],"tags":[70,135,69,152],"mv":{"thumbnail_id":3660,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/01\/65-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/3111"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=3111"}],"version-history":[{"count":15,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/3111\/revisions"}],"predecessor-version":[{"id":11998,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/3111\/revisions\/11998"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/3660"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=3111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=3111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=3111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}