Side stitches were the bane of my running when I run competitively in high school and college. They were mostly on my right side under my rib cage. Very painful, they would leave me doubled over in pain at times. What did I do to avoid them? Don't eat during the 2 hours before training. This didn't always work but the theory was that it had to do with the diaphragm and you didn't want the weight of your food pull on it while running. During running, I changed my breathing so I would breathe out upon my left foot hitting the ground. The theory was that the liver would pull down on the diaphragm just as it was trying to move up if you breathed out on your right foot impact. Lastly, if I did get a stitch, I would stop running and press my fingers hard under the rib cage in the area of the pain. This would lessen the length of the stitch though not the intensity of the pain. It would go away in less that 5 minutes. I can't say if the first two tips helped but the third one I would say did work to some extent.
Love this Channel! I used to get Stitches all of the time when I first started running. I learned a breathing technique of breathing in through my nose and out through my mouth. I'm not sure why it works but I haven't had a stitch your years.
I’ve been running for years and never experienced a stitch till this month! Unbelievable pain and it starts back as soon as I pick up the pace again. Been totally ruining my runs. Any tips appreciated.
Mate, me too. I’ve found that breathing differently helps. I breathe in and out really slowly while maintaining pace and after about 10 mins it’s gone or the pain has reduced significantly 👍🏼 Not easy to do because you’re basically suppressing the pain for a while until it goes. I’m hoping they start to subside altogether though.
Hey running channel don’t know if you’ll see this but I stumbled across one of your videos in early April and decided to go on a run. I couldn’t run for one minute without stopping. I kept watching your videos and I kept running and I ran my first 10K last night in about 50 minutes. Thank you for your help !!
I’ve had a side stitch twice in the last three years. Once on a 5k race where I arrived late an couldn’t warm up (it was the beginning of summer but it was on the coast, there was a lot of wind and I got completely soaked within half a mile). The other time was about 8 months ago during a normal run. In both cases I did the same thing: press my fingers in under the ribs and breath in deeply to the belly through the nose, and out through the mouth. It went away in a couple of minutes. When I was a teenager I hated running in PE class because I would always get side stitches. I didn’t run for fifteen years after that. I started running consistently as an adult and I realized that, at least in my case, it was all about running form. Now running is one of my favorite things 😊
I do a crunch in the direction of the pain, and exhale as hard as I can. It works for about 10 to 15 minutes, depending on how hard I am running. Tends not to happen during training runs anymore, mainly longer stuff, so fitness might be a good theory.
I've found applying light pressure (as Rick mentioned) and slowing down to easy jog pace for a few minutes, then able to pick up the pace again. Thanks for another awesome vid. Cheers!
I'd heard stitches are caused in part by dehydration. If I notice I'm getting them, I try to make sure I'm drinking enough water throughout the day - seems to work OK for me!
my running coach taught me when I was a kid that you can just bend your thumb back because your brain can only focus on one pain at a time and you can release it once the stitch has gone either twist your thumb over the knuckle of your index finger OR push the nail of your thumb into the base of your thumb with the rest of your fingers and it will create a manageable enough pain that does you no harm but distracts you from your stitch
Great info. My take is a better warm up and relaxed breathing helps me avoid stitches. My worst stitch experience somewhat unrelated was about a year ago falling on a steep trail and getting 3 stitches below my knee (kind of on the side). Love you and your channel
Alongside these theories, bad breathing practices might aggravate stitches for some people I wonder. Many people running I see are breathing shallow and rapidly, rather than training themselves to take long, deep, slower regular breaths. These breaths involve the entire lung capacity, or close to it, each time. Breathing too rapid and shallow is a great way not only to despise running a lot (because of breath strains), but also might result in higher chance of oxygen debt to different areas over time - including the abdominal muscles. Obviously this might increase strain, and in turn cramp and stitch chances. This is probably not the only factor - many good ideas and theories in this vid. But in nearly 70 long distance races, i've cramped and stitched only a handful of times over the years - and only for a few minutes at a time when it did happen. Got to be worth a thought.
A good point to consider, if you would like some more info about breathing techniques for runners check out this video: ruclips.net/video/Q-uTUBkMqvE/видео.html
Great topic to consider - so many myths around the side stitch in athletics. Like so many others It absolutely crippled my running career in High School; troubled me in every race and even walking down stairs invoked it. Bad advice included "Your just not fit yet". "Pull some grass up as you run", "more cross training needed". "Reach for the sky" etc etc. All of us who suffered it pulled out of running. Mid sixties I hesitantly started running again - 100 mt to ultra marathons - damn stitch turned up again, but I'm on top of it now cos I know 3 things FOR SURE. 1) LHS stitch is too much food today, RHS indicates too much food yesterday, (I've tested it repeatedly) 2. Its the excess weight on the (recently discovered) Peritoneum which this food and drink creates that does the hurting. 3. Don't eat or drink any sizeable quantity for 2 - 3 hours before a race. 4./ Warm up; build up to speed slowly; don't go hard out too soon. I'm still hearing advice that MIGHT alleviate it - finger press, reach up, reach down, carry a stone, breathing patterns etc etc, but they never cure, only relieve for short time. Interestingly NZ long distance runner Lorraine Moller used to get it whenever she drank sugar drinks on a marathon - this seems to draw blood to the colon and therefore increases the weight of it. VO2 max now up to 56; 400mt 64 sec. Mile time under 6", half Marathon 1.40. It just gets better, (especially if I 'eat like an african' :)
Gripping your thumbs has always worked for me with a stitch. I was told about it by a teacher at school years ago when we used to do the beep test - somehow it really does work!
The Running Channel First wanted to say, Anna your awesome/the best. A while ago, went to doctors (local GP) a while ago, because I got a lot of stitches when I ran and the stitches were very painful. My doctor told me it was down to my breathing while running, the stitches was down to my breathing, and to take 2 puffs of my blue inhaler before I go out for a ran, since then I've taken 2 puffs on my blue inhaler before going out for a run and haven't had a stitch. Which is very very good (because they painful) Also my advise is (because it helped me out a bit before) was when you get/have a stitch to slow down a bit, should help out.
I’ve tried exhaling beyond “normal” like trying to de-inflate my lungs further, inhaling through the nose and very slowly exhaling through the mouth. It has worked real nicely. I do activate the diaphragm and kind of do a standing “abs” crunch as to help my lungs to expulse that additional air with my ribs pulled tightly closer together …
I usually start noticing the trucks and cars going by and just forget about the pain. Sometimes when i feel a sharp pain that is unbearable, i take a break to catch my breath.
I did it! I ran my first 5K. 33:24 (for context im a 49 year old that hasn’t run in over 25 yrs) I think the world record is safe lol 😂. I wore my shirt that says I run for my wife (who used to be a runner but lupus has changed that for her). I didn’t stop once and had a lot of hills. I ran near my house since it changed to a virtual race due to COVID. I did everything I wanted except break 30 min but there’s always next time. Thank you to the running channel and everyone that commented. I am now going to tell people I’m a RUNNER! I’m so glad I started this and hope to continue for a long time.
Many years ago I suffered with a stitch when I ran which I mentioned to the Clubs running coach. He said the reason I was getting the stitch was because I carried a water bottle in the same hand (my right hand) all the time. So I started changing the hands I used and I had no problems from then on! I do not run with a water bottle any longer so I do not know get stitches any longer.
Slow your pace. Take deep breaths, tense and push your stomach down and out as you excel. I get stitches when I run downhill. This helps lessen the intensity of the stitch and eventually fades away. It helps to do some breathing exercises within half an hour of your run
I get very painful stitches and then I can’t continue my run even if I have much energy left, which is very sad. I will be trying all these tips to see if it helps, thank you for the tips and information about it! ❤
Belly breathing was a technique my old high school coach taught us that always worked for me. Tighten the belly on exhale and let your belly expand as you inhale while taking deep breaths. Sorta massages it away.
thanks! i'm totally going to try that belly breathing technique! makes more sense than just "breath through your nose" because i often feel i can't get enough air there.
Newer, older female (61) runner here. Had gotten a mild, but irritating sidestich between miles 2 and 3. I did press/rub on the area (pain on right side just inside the middle rib cage), pulled arm up overhead to stretch it out, breathed in slower and deeper, kept running. Strangely enough, it caused me to burp a few times, and the cramp disappeared and I was good to go! I run on an empty stomach in the later morning hours (food makes me cramp terribly). I'm only running 5K or a mile more, so no problem with energy. Still not sure the trigger but trapped gas bubbles seem to be my culprit.
I used to get stitch all the time running as a teenager. My PE teacher said it was cos I was gasping for air and taught me how to control my breathing. Deeper breaths. He said it was caused by stress to my diaphragm. I rarely experienced side stitch since and I'm now 57. However I do experience stitch around the collar bone occasionally.
I used to get a stitch when racing time trials which I put down to being sat on a bike in a cramped position not allowing my diaphragm to move properly, interestingly I don't get stitches when running and now I've quit time trialling. Great vid 👍
Watched your 2019 NYC marathon race today. You did a great job for a great cause. My wife cried when she finished,too. I hope we get to run this year?????
Hi guys! I don't get stitches all that often but they are quite debilitating when I do get one...I find the only thing that helps me is to stop and really stretch out the offending side, usually the right side (as mentioned in the video), when I start running again I have to build it up slowly from about 1min/km slower than target pace and speed up as comfort allows over then next 1-2km...touch wood that they remain a rare occurrence for me! :) Loving the content these last few weeks guys!
Hi, great informative video. I try to avoid eating before a run and very rarely get a side stitch. However if I do, I just try to burp and this helps alleviate the pain (for some bizarre reason)..... 🤷🏼♂️
I got one the other day and it came out of the blue. I almost gave up my run that day . It last a few minutes and after thinking about my errands for the day it went away . I was so relieved.
I remember when I had a pretty bad stitch. 2015 Beerathon. Never again. But managed to take part in the event twice. No chunder either! Result. Just remember to breath, relax and drop the pace.
Stretching it out works for me. Dynamic stretching is good, because your muscles are already warm, and so theoretically it should take less time to recover. I know that I need to work on my posture so I’m not going over my feet though, because having a sore back from running usually causes me to develop stitches as well.
Once I heard a story about one runner. He ran a marathon and when he felt a stitch he decided to stretch out the side where it was and got an aspirin. Shortly after that he got hospitalized and had several operations on his digestive tract. We only know ONE THING for sure, stitches usually happen while you are exercising, so don't follow any myths.
When tail walking for Junior Parkrun and a youngster has a stitch I suggest that they stop, stretch both hands up to the sky and then touch their toes three times and then start running again.....this usually allows them to continue in less discomfort and a smile on their face. They have a body re-boot!
I've found that pressing on the area helps alleviate the pain. I try not to eat or drink before an activity to try to prevent a stitch, although I've gotten stitches without eating or drinking anything for hours beforehand. I didn't realise the shoulder pain was a stitch... Thought I was having a heartattack.
I get it sometimes; usually if I run after eating. What seams to help is picking up a stone slightly smaller than a golfball and making a fist on that. Or if I cant find a stone I will put my thumb between two middelfingers and make a fist on it. And sometimes I'll take a deep breath and hold it for a few seconds. And if nothing works just realise that today is not a good day and call it quits. Although the pain of having to quit might be worse. I was on the verge of setting a new PB on the 10K by large; but with 1.4K left I got a stitch and had to give up. That hurt...
This is why I love your videos. They are so informative and so well researched. I've already learnt so much from them since I've started watching! I've only taken up running seriously (meaning several runs per week instead of two a month) a couple of weeks ago, and as of know I feel like I'm not making any progress at all and need a time of 30 minutes for 3,5 k, which is still not a comfortable pace. Because of that motivation is an issue for me right now and your videos actually help so much! People laugh at me when I say that I really want to run a marathon one day, but I feel like I could do it. You guys are an inspiration! Lots of love and thanks from Germany
That is so lovely to hear, this is the reason we make videos to help people with their running journeys and we are so happy to be part of yours! Thanks for all of your support, happy running! ❤️
I have observed that I get side stitches as I increase my tempo. When I get to the upper-limit of where I am seriously gasping to get in enough air, that is where it starts. So, when I push my hardest (e.g. 5km tempo) I get strong stitches. If I run at the limit of my 10km tempo and I am slightly below beyond at that level of gasping, then I get slight pain, but not enough to make me slow down or stop. If I focus on not just breathing deeply, but more importantly exhaling very well, that works best for me. But, being seriously gasping for air ruins my breathing and then I get stitches.
I didn’t get them except rarely until the last couple week I’m getting them almost every run. Hoping to get past this,. Got my first half marathon in August and hope I can add some more miles. Once I get a stitch I usually can only run through it for maybe a mile, but my max was four, still not good for my mileage
Someone told me that I should only inhale through my nose when running and get my step/breathe on the same beat. That was in 2001-2002ish when I was in the army. I thought it sounded a lil crazy. 20 years later and I only feel the pain if I push 2 hard and I start inhaling with my mouth 2 much. Starting to think they might have been right.
I'm not sure why but for some reason it works for me. For prevention I take in the deepest possible breath and hold for as long as possible then exhale. Repeat maybe one or two times and don't suffer from a stitch. Strange I know... If I forget the process and a stitch comes on I try to control my breathing by relaxing and run threw it and it goes away. Hope this doesn't sound too crazy lol. Cheers.
A running coach recommended that I take a teaspoon of sodium bicarbonate in a glass of warm water before warm up exercise. I tried it and I haven't had stitches since. The theory is that our stomach can be acidic overnight and that causes stitches when we exert ourselves in exercises. Not too sure it is a myth or what.
When I was younger, a side stitch during a run was almost a guarantee (now they're rare). Someone had told me that in order to make it go away I need to squeeze my hand (I believe on the same side) preferably holding a rock or something similar. I always did, but I can't say it ever worked.
Completely unrelated! But I just found out Andy’s mile PB is under 3:50! amazing. Quite a few have now gone under 4 minutes but under 3:50 is still rare.
For me what works best after I got a stitch is to slow the pace for a few minutes, take deep breaths and then pick up the pace again by being very mindful of keeping in sync my breathing with my desired pace.
I normally get stitches when my pace breathing or running rhythm is disturbed or not regular. ( usually due to a lack of focus) To get rid of it I take a deep breath And raise both hands above my head And then breath out bending over. I repeat it a couple times. It may look weird but I manage to do this while running even and it controls the stitch and stops it from becoming uncontrollably painful. Focus on my breathing also helps. Does not seem like you mentioned this anywhere so would be interesting if it works on anyone else . I swear by it and it works everytime.
The Running Channel also please tell Anna thank you for me because she’s been a huge inspiration throughout my running journey and she’s just a bad ass lady!!
Breath using your stomach rather than your chest muscle. Push your stomach muscles out to take a breath in, don't raise your chest the pain should subside whilst running. This makes room for your diaphragm to relax.
I normally don't eat before running. Only twice I did and got stitches in both cases. It was full 3 hours after the meal, but I felt that it was the most probable cause.
Was always told to inhale through the nose and exhale out the mouth if a stitch came on during a run. Also, both hand up and behind your head and same breathing as before when finished to bring your heart rate down and get the stitch away.
I am one of the unfortunate ones where I have pain still days later, sometimes I don't feel it so much during the exercise but the next morning the pain is there and the area becomes tender, I think it's muscle/nerve related for sure as I also experience right side shoulder pain.
Biting your lip when you have a stitch. I think this is along the lines of diverting your attention from the stitch. It also slows you down since you can't breath through your mouth. BTW, I know dehydration plays a part when I have a stitch.
Its simply gas build up. Check if you dont burp alot during stitches.. Once you started your exercise like walking you quickly find that you are burping. (And it is not always exercise routine.. Some people gets stitches while.doing regular chores) That is becuase the gas build up is trying to find a way out of your body.a Air in our system can cause a lot of things to go hay wire.
I have to admit when Rick made the comment at 1:10, I almost spit water all over my computer screen. I was stitches laughing at that one. My personal conjecture for side stitches; They suck.
Occasionally I get stitches on my long runs, only on the (usually right) side. I just continue running, since it's not that painful and the stitch passes after couple of minutes. My theory for them is posture and drinking
Well stitch pain can be felt in your shoulder. That's why some of the theories we mention in the video have been ruled out because they don't take shoulder pain into account.
When I get a stitch, currently I get it when I haven't eaten since the night before as well as eating or drinking too much too soon, I would try the forward sweep while running (sounds hard but meeting the spec of the stretch isn't there but just the action.) I also find walking breaks and breathing deeply helps but it probably loses the motivation if you are on your own.
If you feel pain in the are below the lower rib then do the following: Avoid eating around 2 hours before running unless you eat very small amount. Reasons: all your body is composed with cells. All cells need oxygen. The organs that consume more oxygens are: liver 20%, brain 18%, heart 12%, skeletal muscle 20%, kidneys 7.2%, skin 4.8%. For digestion 10-20%. If you run and your body is digesting then you will be consumed more oxygen for digestion as well more oxygen for your muscles. If your lungs is not capable to supply that amount of oxygen to your digestion, muscles other organs, etc then you have high probability to get stitches around your diaphragm. If you eat to the correct time before running and still have stitch; them breath in harmony with your body otherwise you won’t get enough oxygen to supply your red cells. It cannot delivery sometimes the amount of oxygen to your cells. If you inhale deep and exhale deep with synchronization like inhale deep during 4 steps and exhale deep every 4 steps then amount of oxygen your lungs takes may be enough to be on your lungs and distribute it to your red cells. If you don’t have breathing synchronization during the run then probably you do not exhale the correct amount of CO2 therefore the amount of oxygen you inhale will be less. Your diaphragm will work inconsistence. It can create hard work for your diaphragm. It will demand more oxygen. The diaphragm will send a sing of irritation. You get the stitch. You amount of water in your blood circulations is important otherwise the red won’t be separated properly and there will be less red cell getting oxygen from your lungs as well more red cells getting oxygen. Conclusion no oxygen synchronization to your cells, Your diaphragm will work hard. It will send sing or irritation. You get stitch. You have to slow or stop running so your body be synchronized again. If our brain (our thinking) does not work in with our cells then pain could be the cause of all these issues.
It's the opposite for me. Most recent was yesterday's run after a pre run breakfast of a small bowl of chia seeds and water. Snitch went away after around 4k.
So, the professional runners have stitches too? I have from time to time in the start of the run for a minute, just slow down and wait the pain to go away. Have to try you methods 🙂
I find you don’t get them if you don’t eat or drink just before running, and after a big meal wait at least 2 hours before starting a run. I find starting slower helps, then gradually increase speed, don’t sprint as soon as you start off!
I got a stitch during my intense run this morning (right towards the end, luckily). Deep breathing and stretching often clears it up for me, at least for a short while!
I've never been certain if what I get is a stich. It's usually higher up my side than where you're pointing in the video. Not as high as my shoulder, more like my low arm pit. It only ever happens on my left side. If that is a stich (and not my heart failing), then I get them while drinking on the run. Last year during a local 5K one of the attendants was trying to give me some water. I steered away from the table to signal I wasn't stopping, but this poor old lady chased me all the way across the street to hand me this cup of pain. After a few sips it was almost immediate. I've also noticed if I go long periods of time just doing easy zone 2 stuff, the next time I go on a tempo run I might get one towards the end. I thought it was my lungs complaining that they hadn't worked hard for awhile. In either case, putting my arm over my head feels good and they usually go away after a few minutes, but damn they can hurt.
Yes, I agree that a lot of these advices are helpful. However, I would like to add one to the list that helps me getting rid of stiches: Breathe in through your nose three times and then breathe out of your mouth three times. Then you should keep that breathing rhythm until the stich is gone.
I get stitches all the time and sometimes they’re honestly awful. Normally I just eat scrambled eggs on toast a few hours before my race to avoid them - tends to work for me! 😂
I always thought, side stitch comes exclusively from wrong breathing method. I focus on longer exhale phases and the stitch passes after a minute. I noticed a pattern, that when I think of something aggrevating or verbal fight related, I get a stitch pretty fast. I am pretty sure, the cause is the breathing rythm for me. Gotta try stretching and pushing my torsor up. Good tips, thanks!
The rhythmic breathing thing (kinda) is what works for me, but its more a case of changing it around. Like if im trucking along and my in-breaths are starting when my left foot hits the ground, i swap it so it starts when my right foot hits. Every few Ks I do a little mental check in on form etc and use it as a chance to change this around. As for fixing it I find a few HUGE deep belly breaths seems to ease it. Its wierd though because I can go months at a time without a stich but if I get one I seem more likely to get another one, which convinces me its some kind of muscle/ligament/whatevs thing.
↓↓ Do you have any treatments or tips for preventing a stitch? Share your advice with the running community in the comments below! ↓↓
Don't bend forward, open your chest, stomach and body
I've done some experiments and stitches gone, please share emai id so that I can send something potential
warm up
Sitting still in a comfortable chair is a great preventative! 😁
Thanks for your tips guys!
Snitching is a common cause, at least in the hood
😂😂😂
Hope that gets better for you
@@hybridrunning8191 c
Quite possibly the best comment on a RUclips video iv every read 🤣
So bad it's kinda good
Side stitches were the bane of my running when I run competitively in high school and college. They were mostly on my right side under my rib cage. Very painful, they would leave me doubled over in pain at times. What did I do to avoid them? Don't eat during the 2 hours before training. This didn't always work but the theory was that it had to do with the diaphragm and you didn't want the weight of your food pull on it while running. During running, I changed my breathing so I would breathe out upon my left foot hitting the ground. The theory was that the liver would pull down on the diaphragm just as it was trying to move up if you breathed out on your right foot impact. Lastly, if I did get a stitch, I would stop running and press my fingers hard under the rib cage in the area of the pain. This would lessen the length of the stitch though not the intensity of the pain. It would go away in less that 5 minutes. I can't say if the first two tips helped but the third one I would say did work to some extent.
Really helpful, thanks for sharing!
I just keep running and don't stop, it normally go's 👍
Nice! 👍
I find “just keep running” is a cure for most problems in life 👍🏻
If that works for you, keep doing it
Yep same on the bike for me i get my head down, ride it off and try not to over think it.
*goes
I needed this video! I am 14 and this is what stopped me from running the past few years! Love your channel!
Glad you found it useful! Hopefully some of these tips help!
I sometimes get a stitch when running. But I can normally breathe it out. So not too much of a problem thankfully.
That’s good!
We're glad, do you just change to heavy long breathes?
Love this Channel! I used to get Stitches all of the time when I first started running. I learned a breathing technique of breathing in through my nose and out through my mouth. I'm not sure why it works but I haven't had a stitch your years.
Appreciate it! Thanks for sharing!!
I’ve been running for years and never experienced a stitch till this month! Unbelievable pain and it starts back as soon as I pick up the pace again. Been totally ruining my runs. Any tips appreciated.
Mate, me too. I’ve found that breathing differently helps. I breathe in and out really slowly while maintaining pace and after about 10 mins it’s gone or the pain has reduced significantly 👍🏼 Not easy to do because you’re basically suppressing the pain for a while until it goes. I’m hoping they start to subside altogether though.
Same here , it's so frustrating
Me too..for how weeks I've never experienced, but lately the pain strats in my rightstomach and i cant run naturally.🙃
Hey running channel don’t know if you’ll see this but I stumbled across one of your videos in early April and decided to go on a run. I couldn’t run for one minute without stopping. I kept watching your videos and I kept running and I ran my first 10K last night in about 50 minutes. Thank you for your help !!
Ahh amazing Joe, that is so great to hear! To glad we could help, happy running! 😊
I used to get stitches a lot when I was younger. Very rare now.
That's good, you may have just got used to it
Lots of people said the same, I wonder why that is! Will have to look into it!
The same goes for me - as long as I don't eat anything three hours before a run.
Agreed. Used to be an absolute killer on almost every run when I was younger.
Same here!
I’ve had a side stitch twice in the last three years. Once on a 5k race where I arrived late an couldn’t warm up (it was the beginning of summer but it was on the coast, there was a lot of wind and I got completely soaked within half a mile). The other time was about 8 months ago during a normal run. In both cases I did the same thing: press my fingers in under the ribs and breath in deeply to the belly through the nose, and out through the mouth. It went away in a couple of minutes.
When I was a teenager I hated running in PE class because I would always get side stitches. I didn’t run for fifteen years after that. I started running consistently as an adult and I realized that, at least in my case, it was all about running form. Now running is one of my favorite things 😊
Inspiration and a great way to get rid of stitches
for me happens after drinking water during the run
I do a crunch in the direction of the pain, and exhale as hard as I can. It works for about 10 to 15 minutes, depending on how hard I am running. Tends not to happen during training runs anymore, mainly longer stuff, so fitness might be a good theory.
Thanks for the tip!
Just did a run and got a stitch.Thanks for the great advice 👍
You’re welcome! Hope this helps
Hope you enjoyed the run
Huh. I get shoulder pain frequently when I run. Never realized it was a stitch. Learn something new every time I come on this channel.
Hope you find these helpful!
I've found applying light pressure (as Rick mentioned) and slowing down to easy jog pace for a few minutes, then able to pick up the pace again. Thanks for another awesome vid. Cheers!
I'd heard stitches are caused in part by dehydration. If I notice I'm getting them, I try to make sure I'm drinking enough water throughout the day - seems to work OK for me!
my running coach taught me when I was a kid that you can just bend your thumb back because your brain can only focus on one pain at a time and you can release it once the stitch has gone
either twist your thumb over the knuckle of your index finger OR push the nail of your thumb into the base of your thumb with the rest of your fingers and it will create a manageable enough pain that does you no harm but distracts you from your stitch
Oh interesting!
Great idea but would not advise more pain
I want to try this out
Now my thumb hurts lmao 😭
Who is your coach was? Major Payne?
In Portugal we call it donkey pain 😂😂. No idea why😁. Very informative video. Thanks.
Fun fact! Thanks, glad you found it helpful!
The Running Channel 😊😉
Wow, that's a great name for it 😂
Hahaha I think I'm going to call it that for now on. In America we just call it cramps, such a boring name hahaha
Wouldn't that be a pain in your ass? 😊
Great info. My take is a better warm up and relaxed breathing helps me avoid stitches. My worst stitch experience somewhat unrelated was about a year ago falling on a steep trail and getting 3 stitches below my knee (kind of on the side). Love you and your channel
Great advice
Thanks for sharing!
@@hybridrunning8191 yeah breathing correctly is a big some people often due frantic breathing but is best to relax your breath
Alongside these theories, bad breathing practices might aggravate stitches for some people I wonder. Many people running I see are breathing shallow and rapidly, rather than training themselves to take long, deep, slower regular breaths. These breaths involve the entire lung capacity, or close to it, each time.
Breathing too rapid and shallow is a great way not only to despise running a lot (because of breath strains), but also might result in higher chance of oxygen debt to different areas over time - including the abdominal muscles. Obviously this might increase strain, and in turn cramp and stitch chances.
This is probably not the only factor - many good ideas and theories in this vid. But in nearly 70 long distance races, i've cramped and stitched only a handful of times over the years - and only for a few minutes at a time when it did happen.
Got to be worth a thought.
Great thought, we will look into it for you
A good point to consider, if you would like some more info about breathing techniques for runners check out this video: ruclips.net/video/Q-uTUBkMqvE/видео.html
Great topic to consider - so many myths around the side stitch in athletics. Like so many others It absolutely crippled my running career in High School; troubled me in every race and even walking down stairs invoked it. Bad advice included "Your just not fit yet". "Pull some grass up as you run", "more cross training needed". "Reach for the sky" etc etc. All of us who suffered it pulled out of running. Mid sixties I hesitantly started running again - 100 mt to ultra marathons - damn stitch turned up again, but I'm on top of it now cos I know 3 things FOR SURE. 1) LHS stitch is too much food today, RHS indicates too much food yesterday, (I've tested it repeatedly) 2. Its the excess weight on the (recently discovered) Peritoneum which this food and drink creates that does the hurting. 3. Don't eat or drink any sizeable quantity for 2 - 3 hours before a race. 4./ Warm up; build up to speed slowly; don't go hard out too soon. I'm still hearing advice that MIGHT alleviate it - finger press, reach up, reach down, carry a stone, breathing patterns etc etc, but they never cure, only relieve for short time. Interestingly NZ long distance runner Lorraine Moller used to get it whenever she drank sugar drinks on a marathon - this seems to draw blood to the colon and therefore increases the weight of it. VO2 max now up to 56; 400mt 64 sec. Mile time under 6", half Marathon 1.40. It just gets better, (especially if I 'eat like an african' :)
I usually get a stitch when I talk during running (if I'm running with my club). when I'm by myself, I don't get it.
Gripping your thumbs has always worked for me with a stitch. I was told about it by a teacher at school years ago when we used to do the beep test - somehow it really does work!
We think it's just because you're getting rid of trapped air
The Running Channel
First wanted to say, Anna your awesome/the best.
A while ago, went to doctors (local GP) a while ago, because I got a lot of stitches when I ran and the stitches were very painful.
My doctor told me it was down to my breathing while running, the stitches was down to my breathing, and to take 2 puffs of my blue inhaler before I go out for a ran, since then I've taken 2 puffs on my blue inhaler before going out for a run and haven't had a stitch. Which is very very good (because they painful)
Also my advise is (because it helped me out a bit before) was when you get/have a stitch to slow down a bit, should help out.
Great advice
I’ve tried exhaling beyond “normal” like trying to de-inflate my lungs further, inhaling through the nose and very slowly exhaling through the mouth. It has worked real nicely. I do activate the diaphragm and kind of do a standing “abs” crunch as to help my lungs to expulse that additional air with my ribs pulled tightly closer together …
Thanks for sharing!
I usually start noticing the trucks and cars going by and just forget about the pain. Sometimes when i feel a sharp pain that is unbearable, i take a break to catch my breath.
I've really had problems with stitches lately. It just keeps getting worse and worse so this video was very helpful.
Try and slow it down and relax
Glad we could help!
5:20 this is when the tips start
I started running back in august 2019 and stitch is one of the issues I encountered only during the first two months. It went away 😅
That's great to hear
That's good!
I did it! I ran my first 5K. 33:24 (for context im a 49 year old that hasn’t run in over 25 yrs) I think the world record is safe lol 😂. I wore my shirt that says I run for my wife (who used to be a runner but lupus has changed that for her). I didn’t stop once and had a lot of hills. I ran near my house since it changed to a virtual race due to COVID. I did everything I wanted except break 30 min but there’s always next time. Thank you to the running channel and everyone that commented. I am now going to tell people I’m a RUNNER! I’m so glad I started this and hope to continue for a long time.
That is so great to hear! Well done with your first 5K. You ARE a runner! 🙌🙌
Many years ago I suffered with a stitch when I ran which I mentioned to the Clubs running coach. He said the reason I was getting the stitch was because I carried a water bottle in the same hand (my right hand) all the time. So I started changing the hands I used and I had no problems from then on! I do not run with a water bottle any longer so I do not know get stitches any longer.
Great psychological tool
Unfortunately plenty of people get stitches even though they aren’t carrying anything
Slow your pace. Take deep breaths, tense and push your stomach down and out as you excel. I get stitches when I run downhill. This helps lessen the intensity of the stitch and eventually fades away. It helps to do some breathing exercises within half an hour of your run
I get very painful stitches and then I can’t continue my run even if I have much energy left, which is very sad. I will be trying all these tips to see if it helps, thank you for the tips and information about it! ❤
Belly breathing was a technique my old high school coach taught us that always worked for me. Tighten the belly on exhale and let your belly expand as you inhale while taking deep breaths. Sorta massages it away.
Hero! Instant relief. Thanks for sharing!!
thanks! i'm totally going to try that belly breathing technique! makes more sense than just "breath through your nose" because i often feel i can't get enough air there.
Pause. Bend over, do a forward fold. Works for me every time!
Nice 👍
Newer, older female (61) runner here. Had gotten a mild, but irritating sidestich between miles 2 and 3. I did press/rub on the area (pain on right side just inside the middle rib cage), pulled arm up overhead to stretch it out, breathed in slower and deeper, kept running. Strangely enough, it caused me to burp a few times, and the cramp disappeared and I was good to go! I run on an empty stomach in the later morning hours (food makes me cramp terribly). I'm only running 5K or a mile more, so no problem with energy. Still not sure the trigger but trapped gas bubbles seem to be my culprit.
I used to get stitch all the time running as a teenager. My PE teacher said it was cos I was gasping for air and taught me how to control my breathing. Deeper breaths. He said it was caused by stress to my diaphragm. I rarely experienced side stitch since and I'm now 57. However I do experience stitch around the collar bone occasionally.
That's normal and preventable. Your teacher is great
I used to get a stitch when racing time trials which I put down to being sat on a bike in a cramped position not allowing my diaphragm to move properly, interestingly I don't get stitches when running and now I've quit time trialling. Great vid 👍
That's interesting! Thanks for watching, glad you found it helpful!
My Dad taught me to find a stone and squeeze it in the hand on the side with stitch. Has always worked a treat for me 👍
Thanks for the suggestion!
I get side stitches from running, but also I get aide stitches from riding my electric scooter.
Watched your 2019 NYC marathon race today. You did a great job for a great cause. My wife cried when she finished,too. I hope we get to run this year?????
Such an amazing race!
Hi guys! I don't get stitches all that often but they are quite debilitating when I do get one...I find the only thing that helps me is to stop and really stretch out the offending side, usually the right side (as mentioned in the video), when I start running again I have to build it up slowly from about 1min/km slower than target pace and speed up as comfort allows over then next 1-2km...touch wood that they remain a rare occurrence for me! :) Loving the content these last few weeks guys!
Great tip! And thank you for the support!
Hi, great informative video. I try to avoid eating before a run and very rarely get a side stitch. However if I do, I just try to burp and this helps alleviate the pain (for some bizarre reason)..... 🤷🏼♂️
Glad you liked it. Thanks for sharing!
Interesting video. I noticed that you mentioned core strength - I've certainly had fewer stiches since I've been going to Pilates classes.
Glad you found it helpful! That's really interesting!
@@runningchannel Love my Pilates - eliminated lower back pain and improved my running form too!
Darren Morton was a lecturer at my uni. A long distance runner and a fantastic dude.
I literally just came back from cutting a run a mile mile short because of a stitch
If you feel that, try and push the pace down a bit, it may be a hard effort but you shouldn't be in pain
If you feel that, try and push the pace down a bit, it may be a hard effort but you shouldn't be in pain
Perfect timing!
I got one the other day and it came out of the blue. I almost gave up my run that day . It last a few minutes and after thinking about my errands for the day it went away . I was so relieved.
I remember when I had a pretty bad stitch. 2015 Beerathon. Never again. But managed to take part in the event twice. No chunder either! Result. Just remember to breath, relax and drop the pace.
I couldn't run far because of stitch. Thanks 😘 for the information. I always thought I just need more water for me 😂 to avoid stitch
Just keep it easy and you should be fine
Glad you found this helpful!
Hey running channel! Could you guys do a video on bag drops. How the process works, what to put in your bag, why they do bag drops, ect. Thanks!
Thanks for the video suggestion!
Great suggestion
Stretching it out works for me. Dynamic stretching is good, because your muscles are already warm, and so theoretically it should take less time to recover. I know that I need to work on my posture so I’m not going over my feet though, because having a sore back from running usually causes me to develop stitches as well.
Once I heard a story about one runner. He ran a marathon and when he felt a stitch he decided to stretch out the side where it was and got an aspirin. Shortly after that he got hospitalized and had several operations on his digestive tract. We only know ONE THING for sure, stitches usually happen while you are exercising, so don't follow any myths.
When tail walking for Junior Parkrun and a youngster has a stitch I suggest that they stop, stretch both hands up to the sky and then touch their toes three times and then start running again.....this usually allows them to continue in less discomfort and a smile on their face. They have a body re-boot!
That is a great suggestion
Nice, thanks for sharing your advice!
I place my hands on my head, chest out and focus in slowly breathing in and out. Definitely helps.
Thanks for the tip!
Unless it's unbearably painful to breathe, power through it. I tend to get them when I'm running slower or faster than my preferred pace.
Just work with your body
Yep, depends on the pain level for this one!
I've found that pressing on the area helps alleviate the pain. I try not to eat or drink before an activity to try to prevent a stitch, although I've gotten stitches without eating or drinking anything for hours beforehand.
I didn't realise the shoulder pain was a stitch... Thought I was having a heartattack.
I get side stitches when riding horse. It does require a lot of breathing when a horse is cantering. It’s a big movement
I get it sometimes; usually if I run after eating. What seams to help is picking up a stone slightly smaller than a golfball and making a fist on that. Or if I cant find a stone I will put my thumb between two middelfingers and make a fist on it. And sometimes I'll take a deep breath and hold it for a few seconds. And if nothing works just realise that today is not a good day and call it quits. Although the pain of having to quit might be worse. I was on the verge of setting a new PB on the 10K by large; but with 1.4K left I got a stitch and had to give up. That hurt...
This is why I love your videos. They are so informative and so well researched. I've already learnt so much from them since I've started watching! I've only taken up running seriously (meaning several runs per week instead of two a month) a couple of weeks ago, and as of know I feel like I'm not making any progress at all and need a time of 30 minutes for 3,5 k, which is still not a comfortable pace. Because of that motivation is an issue for me right now and your videos actually help so much! People laugh at me when I say that I really want to run a marathon one day, but I feel like I could do it. You guys are an inspiration! Lots of love and thanks from Germany
That is so lovely to hear, this is the reason we make videos to help people with their running journeys and we are so happy to be part of yours! Thanks for all of your support, happy running! ❤️
I have observed that I get side stitches as I increase my tempo. When I get to the upper-limit of where I am seriously gasping to get in enough air, that is where it starts. So, when I push my hardest (e.g. 5km tempo) I get strong stitches. If I run at the limit of my 10km tempo and I am slightly below beyond at that level of gasping, then I get slight pain, but not enough to make me slow down or stop. If I focus on not just breathing deeply, but more importantly exhaling very well, that works best for me. But, being seriously gasping for air ruins my breathing and then I get stitches.
Interesting, John. Thanks for sharing this.
I didn’t get them except rarely until the last couple week I’m getting them almost every run. Hoping to get past this,. Got my first half marathon in August and hope I can add some more miles. Once I get a stitch I usually can only run through it for maybe a mile, but my max was four, still not good for my mileage
Try and slow it down and relax, you will build a base and get gains from finishing
Hope this helps, good luck with your half marathon and your training!
Someone told me that I should only inhale through my nose when running and get my step/breathe on the same beat. That was in 2001-2002ish when I was in the army. I thought it sounded a lil crazy.
20 years later and I only feel the pain if I push 2 hard and I start inhaling with my mouth 2 much. Starting to think they might have been right.
Crazy how some bits of advice just stick with you and you remember them for years isn't it! Thanks for sharing!
I'm not sure why but for some reason it works for me. For prevention I take in the deepest possible breath and hold for as long as possible then exhale. Repeat maybe one or two times and don't suffer from a stitch. Strange I know... If I forget the process and a stitch comes on I try to control my breathing by relaxing and run threw it and it goes away. Hope this doesn't sound too crazy lol. Cheers.
Thanks for sharing!
A running coach recommended that I take a teaspoon of sodium bicarbonate in a glass of warm water before warm up exercise. I tried it and I haven't had stitches since. The theory is that our stomach can be acidic overnight and that causes stitches when we exert ourselves in exercises. Not too sure it is a myth or what.
That's really interesting Tan - thanks for sharing!
When I was younger, a side stitch during a run was almost a guarantee (now they're rare). Someone had told me that in order to make it go away I need to squeeze my hand (I believe on the same side) preferably holding a rock or something similar. I always did, but I can't say it ever worked.
Interesting! Do you have anything that you do now to stop them happening?
@@runningchannel I believe I had one some weeks back, but they kind of just rarely happen anymore. Maybe it's a benefit of age (47).
Completely unrelated! But I just found out Andy’s mile PB is under 3:50! amazing. Quite a few have now gone under 4 minutes but under 3:50 is still rare.
Take a deep breath in and hold it as long as you can. It has a similar effect as stretching your arm
Press in and hold.... release, and relief!
For me what works best after I got a stitch is to slow the pace for a few minutes, take deep breaths and then pick up the pace again by being very mindful of keeping in sync my breathing with my desired pace.
I've had 1 or 2 and find that slowing down the run can help 😊
Thank you!
I normally get stitches when my pace breathing or running rhythm is disturbed or not regular. ( usually due to a lack of focus) To get rid of it I take a deep breath And raise both hands above my head And then breath out bending over. I repeat it a couple times. It may look weird but I manage to do this while running even and it controls the stitch and stops it from becoming uncontrollably painful. Focus on my breathing also helps. Does not seem like you mentioned this anywhere so would be interesting if it works on anyone else . I swear by it and it works everytime.
Thanks for sharing your tips! I'm sure it'll help someone else out in the comments as well!
Can you please make a video about getting yourself up to run in the morning/some tips for early morning running? Thanks, love your videos!
Great idea! Thanks for suggesting it ❤️
The Running Channel also please tell Anna thank you for me because she’s been a huge inspiration throughout my running journey and she’s just a bad ass lady!!
Do the running channel T Shirts make you run faster for longer ? If so how much can they be purchased for ?
Breath using your stomach rather than your chest muscle. Push your stomach muscles out to take a breath in, don't raise your chest the pain should subside whilst running. This makes room for your diaphragm to relax.
Thanks for sharing!
I normally don't eat before running. Only twice I did and got stitches in both cases. It was full 3 hours after the meal, but I felt that it was the most probable cause.
Another enjoyable and informative video, keep up the great work!
Check out our channel for videos like this
Thanks, will do!
Was always told to inhale through the nose and exhale out the mouth if a stitch came on during a run. Also, both hand up and behind your head and same breathing as before when finished to bring your heart rate down and get the stitch away.
Yes I remember being told that when I was young and have always remembered it! Thanks for sharing the tip 😊
I’ve noticed it hurts worse when I’m staring straight because when I look down at my feet while running, it goes away.
I am one of the unfortunate ones where I have pain still days later, sometimes I don't feel it so much during the exercise but the next morning the pain is there and the area becomes tender, I think it's muscle/nerve related for sure as I also experience right side shoulder pain.
Sorry to hear that Jonathan, that sounds horrible 😣 Probably best to see a medical professional and see what they say
Biting your lip when you have a stitch. I think this is along the lines of diverting your attention from the stitch. It also slows you down since you can't breath through your mouth.
BTW, I know dehydration plays a part when I have a stitch.
Thanks for the tip!
Its simply gas build up. Check if you dont burp alot during stitches.. Once you started your exercise like walking you quickly find that you are burping. (And it is not always exercise routine.. Some people gets stitches while.doing regular chores) That is becuase the gas build up is trying to find a way out of your body.a Air in our system can cause a lot of things to go hay wire.
I have to admit when Rick made the comment at 1:10, I almost spit water all over my computer screen. I was stitches laughing at that one.
My personal conjecture for side stitches; They suck.
😂😂
Occasionally I get stitches on my long runs, only on the (usually right) side. I just continue running, since it's not that painful and the stitch passes after couple of minutes. My theory for them is posture and drinking
Is it weird I get side stitches walking more often then running and my shoulder gets a stitch in running
Try and relax the arms and no many have that problem
Well stitch pain can be felt in your shoulder. That's why some of the theories we mention in the video have been ruled out because they don't take shoulder pain into account.
When I get a stitch, currently I get it when I haven't eaten since the night before as well as eating or drinking too much too soon, I would try the forward sweep while running (sounds hard but meeting the spec of the stretch isn't there but just the action.) I also find walking breaks and breathing deeply helps but it probably loses the motivation if you are on your own.
Interesting, lots of people have mentioned in the comments noticing a pattern with eating and getting a stitch!
If you feel pain in the are below the lower rib then do the following:
Avoid eating around 2 hours before running unless you eat very small amount.
Reasons: all your body is composed with cells. All cells need oxygen. The organs that consume more oxygens are: liver 20%, brain 18%, heart 12%, skeletal muscle 20%, kidneys 7.2%, skin 4.8%. For digestion 10-20%. If you run and your body is digesting then you will be consumed more oxygen for digestion as well more oxygen for your muscles. If your lungs is not capable to supply that amount of oxygen to your digestion, muscles other organs, etc then you have high probability to get stitches around your diaphragm.
If you eat to the correct time before running and still have stitch; them breath in harmony with your body otherwise you won’t get enough oxygen to supply your red cells. It cannot delivery sometimes the amount of oxygen to your cells. If you inhale deep and exhale deep with synchronization like inhale deep during 4 steps and exhale deep every 4 steps then amount of oxygen your lungs takes may be enough to be on your lungs and distribute it to your red cells. If you don’t have breathing synchronization during the run then probably you do not exhale the correct amount of CO2 therefore the amount of oxygen you inhale will be less. Your diaphragm will work inconsistence. It can create hard work for your diaphragm. It will demand more oxygen. The diaphragm will send a sing of irritation. You get the stitch.
You amount of water in your blood circulations is important otherwise the red won’t be separated properly and there will be less red cell getting oxygen from your lungs as well more red cells getting oxygen. Conclusion no oxygen synchronization to your cells, Your diaphragm will work hard. It will send sing or irritation. You get stitch. You have to slow or stop running so your body be synchronized again.
If our brain (our thinking) does not work in with our cells then pain could be the cause of all these issues.
I tend to get stitches when I don’t eat food before running
Me too, but also the opposite
If I eat too soon before the run, then I get them too
What do you eat before then?
It's the opposite for me.
Most recent was yesterday's run after a pre run breakfast of a small bowl of chia seeds and water.
Snitch went away after around 4k.
Interesting, lots of people pointing out they notice a pattern when they do/don't eat before running
The one where you put your arm behind your head actually helps a lot
So, the professional runners have stitches too? I have from time to time in the start of the run for a minute, just slow down and wait the pain to go away. Have to try you methods 🙂
Yes, we're all human! Hope these methods help!
Ran my first 5 k this evening time 35min 57 seconds. Proud of myself. I am running for about 5 weeks now.
That is so great! Well done 😊
I find you don’t get them if you don’t eat or drink just before running, and after a big meal wait at least 2 hours before starting a run. I find starting slower helps, then gradually increase speed, don’t sprint as soon as you start off!
Thanks for the info!
I rarely get stitches, as I don't run for at least 90 mins after eating, and how much is consumed is important too. Carbs only before running!
Thanks for sharing your tips!
I got a stitch during my intense run this morning (right towards the end, luckily). Deep breathing and stretching often clears it up for me, at least for a short while!
I've never been certain if what I get is a stich. It's usually higher up my side than where you're pointing in the video. Not as high as my shoulder, more like my low arm pit. It only ever happens on my left side.
If that is a stich (and not my heart failing), then I get them while drinking on the run. Last year during a local 5K one of the attendants was trying to give me some water. I steered away from the table to signal I wasn't stopping, but this poor old lady chased me all the way across the street to hand me this cup of pain. After a few sips it was almost immediate.
I've also noticed if I go long periods of time just doing easy zone 2 stuff, the next time I go on a tempo run I might get one towards the end. I thought it was my lungs complaining that they hadn't worked hard for awhile. In either case, putting my arm over my head feels good and they usually go away after a few minutes, but damn they can hurt.
Thanks for the comment Richard! Really useful advice there! Let's hope no one chases you with water in the future haha!
0:52 love that you have a tongue ring. :)
Yes, I agree that a lot of these advices are helpful. However, I would like to add one to the list that helps me getting rid of stiches: Breathe in through your nose three times and then breathe out of your mouth three times. Then you should keep that breathing rhythm until the stich is gone.
Thanks for sharing!!
I get stitches all the time and sometimes they’re honestly awful. Normally I just eat scrambled eggs on toast a few hours before my race to avoid them - tends to work for me! 😂
Ohh thanks for the tip!
The Running Channel. tbh I think it’s mainly caused because I’m still growing quite a lot atm but I think your tips should help!
I always thought, side stitch comes exclusively from wrong breathing method. I focus on longer exhale phases and the stitch passes after a minute.
I noticed a pattern, that when I think of something aggrevating or verbal fight related, I get a stitch pretty fast. I am pretty sure, the cause is the breathing rythm for me.
Gotta try stretching and pushing my torsor up. Good tips, thanks!
Thanks for watching - hope it's helpful!
The rhythmic breathing thing (kinda) is what works for me, but its more a case of changing it around. Like if im trucking along and my in-breaths are starting when my left foot hits the ground, i swap it so it starts when my right foot hits. Every few Ks I do a little mental check in on form etc and use it as a chance to change this around.
As for fixing it I find a few HUGE deep belly breaths seems to ease it. Its wierd though because I can go months at a time without a stich but if I get one I seem more likely to get another one, which convinces me its some kind of muscle/ligament/whatevs thing.