Stitch When Running: How to Ease It and Prevent It
You are ten minutes into a run, feeling proud of yourself for getting out the door before the kids woke up, and then it hits: a sharp, stabbing pain just under your ribs on one side. You slow down, press your hand into it, and end up walking home. A stitch when running is one of the most common reasons new runners give up on a session, and it is especially common among parents getting back into it after years off. The good news is that it is usually harmless and there is plenty you can do about it.
What is a stitch?
A stitch is a localised pain in the side of the abdomen, usually just below the ribs. It can be sharp and stabbing, or more of a cramping ache. Some people also feel it at the tip of the shoulder. Researchers call it “exercise-related transient abdominal pain”, and the key word there is transient: it tends to fade quickly once you slow down or stop.
Nobody is completely sure what causes it. The main theories involve irritation of the lining of the abdominal wall, or strain on the ligaments that hold the organs in place as you bounce up and down. What we do know from experience is the kind of things that seem to set it off:
- Eating a big meal or drinking a lot shortly before running
- Starting too fast without warming up
- Shallow, rushed breathing
- Being new to running, or coming back after a long break
- Sugary drinks just before or during exercise
It also tends to happen less as you get fitter. That is a big reason not to give up after one bad run.
How to ease a stitch when running, right now
When it hits, try these in order. Most people find one of them works within a minute or two.
- Slow down to a walk. Do not try to sprint through it. Easing the pace is the single most reliable fix.
- Breathe out slowly and fully. Take a deep breath in through your nose, then breathe out through pursed lips for a slow count of 5 or 6. Repeat a few times.
- Press on the spot. Push your fingers firmly into the painful area while you breathe out and lean slightly forward.
- Stretch the side. Raise the arm on the painful side overhead and lean gently away from the stitch. Hold for a few breaths.
- Change your breathing rhythm. Some runners find it helps to breathe out as the opposite foot to the stitch lands. If the stitch is on the right, try exhaling as your left foot hits the ground.
Once it eases, jog again slowly. If it comes straight back, walk the rest of the way home. That still counts.
How to stop it happening again
Time your food and drink
This is the big one for busy parents, who often eat whenever they can. Try to leave around 2 hours after a main meal and at least 30 to 60 minutes after a light snack before you run. If you go first thing, a small snack such as half a banana or a slice of toast is usually fine. Sip water rather than gulping a large amount right before you set off. If you like a coffee before training, my post on caffeine before a workout covers the timing.
Warm up and start slower than you think
Most stitches I hear about happen in the first 10 to 15 minutes, when people set off at the pace they wish they could run. Walk briskly for 3 to 5 minutes, then jog very easily for another 5. You should be able to talk in short sentences. My guide to morning workouts before the school run has a quick routine you could use first.
Practise slower, deeper breathing
Lots of us breathe high in the chest, especially when stressed. Before running, try 1 minute of belly breathing: one hand on your chest, one on your belly, breathe so the lower hand moves more than the top one. During easy runs, aim for a steady rhythm rather than short gasps.
Strengthen your core and trunk
Some runners find that a stronger trunk helps them get fewer stitches, and it is good for you anyway. This short routine takes about 10 minutes and can be done twice a week after the kids are in bed:
- Dead bug: 3 sets of 8 each side, slow and controlled
- Side plank (knees down to start): 3 x 20 seconds each side
- Bird dog: 3 sets of 8 each side
- Standing side bend with a bag of shopping or a water bottle: 2 sets of 12 each side
Pair it with my mobility routine for runners and you have a solid little “pre-hab” session.
Build up gradually
Run-walk intervals are your friend. For example, 1 minute jogging, 1 minute walking, 8 rounds. Add a little more jogging each week. Stitches tend to fade as your body gets used to the movement.
When a side pain is not a stitch
A normal stitch goes away within minutes of slowing down or stopping. Please stop and get medical advice if:
- the pain does not ease after you stop exercising
- you have chest pain, tightness, or pain spreading to the arm, jaw or back
- you feel faint, very breathless or sick
- you have pain that is there even when you are not exercising
If you have chest pain or think something serious is happening, call 999. For anything you are unsure about, speak to your GP or call NHS 111. If you are pregnant or recently had a baby, check with your GP before starting running.
Where a bootcamp class fits
If running solo keeps ending in a stitch and a walk home, a class can be a good middle step. In my sessions we warm up properly, the intensity builds gradually, and every exercise has an easier and harder option, so you can keep moving without going flat out from the first minute. If you want to build your fitness and energy in a structured way, try SYP Recharge, my energy and focus class.
FAQs
Why do I only get a stitch on my right side?
Many people find stitches are more common on one side, often the right. Nobody knows exactly why. Try the breathing rhythm trick above, exhaling as the opposite foot lands.
Is it OK to keep running with a stitch?
It will not usually do harm, but it is uncomfortable and slowing down tends to clear it faster. Walk until it goes, then ease back in.
Does drinking water cause a stitch?
Gulping a lot just before or during a run can make it more likely for some people. Small sips are better. Stay hydrated through the day instead.
Will I grow out of getting stitches?
For most people, yes, they become less frequent as fitness improves. Keep going and build up gradually.
Book your first class
Want a structured way to build fitness without the guesswork? SYP Bootcamp runs 45-minute small-group classes in Archway N19, maximum 10 people, £15 a class, indoors and suitable for all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would rather have a plan for your own runs that fits around family life, take a look at my online coaching.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
