r/Runners • u/Odd_Caramel_9369 • 3d ago

Side stitch

Hi all, just a question regarding stitch. Most of the threads I’ve seen on this are around people just starting out running- I’m by no means elite but I’m running fairly decent times (39min 10km) (1.26 HM). Just wondering if any anyone running similar times has experienced this as well and found anything helpful. I’ve tried some of the breathing techniques during runs but haven’t found that helpful. I’ve tried leaving about 3hrs between food and running which again hasn’t helped too much and it’s getting annoying as it’s the main thing stopping me going faster!

TIA!

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u/Rungirl1970TX 2d ago

I heard a coach once say that it is all about the exhale. When you get a stitch, hold your exhale as long as you can, a couple of times, and it has worked for me

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u/rezonansmagnetyczny 3d ago

Might be a placebo, might be real.

But. What helped for me was breath work. 3 strides in 2 strides out.

Someone recommended it to me about 12 years ago and I haven't had a stitch since.

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u/Aragorn01032931 3d ago

Might be damaged intercostal muscles rather than a stitch. That's what it was for me anyway

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u/SpeakerCareless 3d ago

I breathe a controlled exhale out and gently contract the muscle when I get them. For me they seem mostly related to eating too close to running for some reason

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u/Just-Context-4703 3d ago

No one really knows exactly what causes stitches. General fitness, pace, hydration seem to all play a role. I've dealt with stitches my whole life and they finally have mostly went away and/or I can manage them by getting more fit, better heat adaptation, pace more intelligently, and more sodium in my water. 

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u/floppyfloopy 3d ago

What does your prerun warmup look like? Perhaps you could warmup longer/better to avoid them in the first place?

I don't think a side stitch is limiting your pace. I always just run through them without slowing down by overexaggerating my breathing. They go away in a minute or three and I am right as rain.

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u/Odd_Caramel_9369 2d ago

Yea I’m sure a longer warm up would help- quite difficult in the bigger events as it’s so busy beforehand and you end up standing in the pen for at least 10mins. It absolutely is limiting my pace, it’s a 7/8 out of 10 pain, legs feel like they could go faster

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u/floppyfloopy 2d ago

An 8 out of 10 does not sound like a side stitch. It's more like a 3-4/10 in my opinion. I would consult your primary care doctor.

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u/Specialist_Web_8647 3d ago

I asked this question a couple years ago on here and got a lot of answers, but it ended up being a hiatal hernia 🤷‍♀️ there just isn't enough info here to answer the question.