February 23, 2024
Reading Time: 6 minutes

As a runner, you may have experienced the sudden, sharp pain in your side that is commonly referred to as “a stitch when running.” This discomfort can be frustrating and distracting, hindering your performance and enjoyment of running. In this article, Cup FC will explore the causes of a stitch, how to manage it when it occurs, and effective strategies for prevention.

What is a Stitch?

What is a stitch

A stitch is a sudden and sharp pain that occurs in the side of the abdomen, usually just below the ribs. It is often described as a cramp or spasm-like sensation and can occur during or after running. The exact cause of a stitch is not fully understood, but it is believed to be related to the diaphragm, the muscle responsible for breathing, and the surrounding ligaments and tissues.

When running, the repetitive impact of foot striking the ground can cause stress on the diaphragm and other surrounding structures, leading to a stitch. The jarring motion of the organs in the abdominal cavity during running can also trigger a stitch, especially if the organs are not properly supported by strong core muscles.

What Causes a Stitch When Running?

What Causes a Stitch When Running?

Several factors can contribute to the occurrence of a stitch while running. It is important to understand these causes to effectively manage and prevent stitches in the future.

Lack of proper warm-up

A sudden start to running without a proper warm-up can increase the risk of developing a stitch. Warm-up exercises, such as brisk walking or gentle jogging, help to gradually elevate the heart rate, loosen up the muscles, and prepare the body for more intense activity. Skipping warm-up can shock the body and increase the risk of a stitch during a run.

Poor breathing techniques

Improper breathing techniques can also trigger a stitch. Shallow and rapid breathing, such as chest breathing, can cause the diaphragm to contract more forcefully, leading to spasms and stitches. It is essential to practice proper breathing techniques, such as diaphragmatic breathing or belly breathing, to reduce the risk of developing a stitch.

Dehydration and improper hydration

Dehydration or improper hydration can lead to muscle cramps, including stitches. When the body is not adequately hydrated, the muscles can cramp and spasm, including the diaphragm, leading to the development of a stitch. It is crucial to stay properly hydrated before, during, and after a run to prevent stitches.

Eating too close to a run

Eating too close to a run

Consuming a heavy meal or drinking large amounts of fluids too close to a run can also increase the risk of a stitch. The digestion process requires energy and diverts blood flow to the stomach, which can cause discomfort and cramping, including stitches. It is recommended to wait at least 1-2 hours after a meal before running to prevent stitches.

Weak core muscles

Weak core muscles can contribute to poor posture and lack of stability during running, leading to increased stress on the diaphragm and other abdominal muscles, resulting in a stitch. Regular core strengthening exercises, such as planks and bridges, can help improve core stability and reduce the risk of stitches during running.

Running too fast or too hard

Pushing yourself too hard or running at an intense pace can strain the diaphragm and other abdominal muscles, leading to stitches. Overexertion or sudden changes in running speed or intensity without proper training can increase the risk of developing a stitch. It is important to gradually increase your running intensity and duration to avoid putting excessive strain on the abdominal muscles.

Read more: Disadvantages of Individual Sports

Managing a Stitch

Managing a Stitch

When a stitch occurs during a run, there are immediate steps you can take to manage it and continue your run comfortably.

  1. Slow down your pace or stop running: Reduce your running speed or stop running to alleviate the strain on the diaphragm and allow it to relax.
  2. Stretch and breathe deeply: Gently stretch the side of your abdomen where the stitch is located and practice deep diaphragmatic breathing to help relax the muscles.
  3. Press on the stitch: Applying gentle pressure to the stitch with your hand or fingers while taking deep breaths can also help relieve the discomfort.
  4. Adjust your posture: Straighten your posture, lift your chest, and avoid slouching to prevent additional strain on the diaphragm.
  5. Stay hydrated: Take sips of water or sports drink if dehydration is suspected, as it can help reduce muscle cramps, including stitches.

How to Avoid Stitches When Running?

How to avoid a stitch when running?

Taking preventive measures can reduce the occurrence of stitches during running. Here are some tips to keep in mind:

Proper warm-up and stretching

Always start your running session with a proper warm-up, including light aerobic exercises, such as brisk walking or gentle jogging, to gradually increase your heart rate and warm up your muscles. Follow it with dynamic stretches, such as leg swings and arm circles, to loosen up your muscles and prepare your body for the run.

Practicing good breathing techniques

Pay attention to your breathing while running and practice diaphragmatic breathing or belly breathing. Inhale deeply through your nose, expanding your belly, and exhale fully through your mouth to allow your diaphragm to work efficiently and reduce the risk of a stitch.

Maintaining proper hydration and nutrition

Stay properly hydrated before, during, and after your runs. Drink water or sports drinks at regular intervals to keep your body hydrated and muscles functioning properly. Avoid heavy meals or excessive fluids close to your run to prevent digestive discomfort and stitches.

Strengthening core muscles through exercises

Incorporate regular core strengthening exercises, such as planks, bridges, and Russian twists, into your fitness routine to improve core stability and support the diaphragm and other abdominal muscles during running.

Gradual progression in running intensity and duration

Avoid sudden increases in running intensity or duration, as it can strain the diaphragm and increase the risk of developing a stitch. Follow a gradual progression plan that allows your body to adapt to the increased demands of running.

Related: What is a Good Running Pace per Km? Tips & Guidelines

Coping with a Stitch During a Run

Coping with a Stitch During a Run

Despite taking preventive measures, you may still experience a stitch during your runs. Here are some coping techniques that can help you manage it:

Slowing down or stopping running

If you feel a stitch coming on, slow down your pace or stop running altogether. Taking a short break and allowing your body to relax can help alleviate the pain and discomfort associated with a stitch.

Stretching and deep breathing

Try stretching your arms above your head and leaning to the opposite side of the stitch. Additionally, practice deep breathing, inhaling deeply through your nose and exhaling slowly through your mouth. This can help relax your diaphragm and ease the stitch.

Applying gentle pressure

You can also try applying gentle pressure to the affected area with your fingers or hand. This can help reduce the tension in the diaphragm and provide relief from the stitch.

Adjusting posture

Check and adjust your running posture. Poor posture, such as slouching or hunching over, can exacerbate the pain of a stitch. Keep your back straight, shoulders relaxed, and engage your core muscles to maintain a good posture while running.

Staying hydrated

Drink water or a sports drink to stay hydrated during your run. Dehydration can worsen muscle cramps, including stitches, so ensuring proper hydration can help prevent and alleviate the pain of a stitch.


In conclusion, a stitch when running can be a discomforting experience, but it is a common issue that can be managed with proper preventive measures and coping techniques. Paying attention to your warm-up, breathing, hydration, nutrition, and core strength, as well as avoiding sudden increases in running intensity, can significantly reduce the risk of developing a stitch. If you do experience a stitch during a run, remember to slow down, stretch, adjust your posture, and stay hydrated. By incorporating these strategies into your running routine, you can enjoy a more comfortable and enjoyable running experience.

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