ActiveRunningNo stupid questions: Why do I get a stitch in my side when I run?What’s a stitch, and how do you prevent it from happening?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveRunningNo stupid questions: Why do I get a stitch in my side when I run?What’s a stitch, and how do you prevent it from happening?When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
What’s a stitch, and how do you prevent it from happening?
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
We’ve all been there: you go out for a run or a jog, and after a while, you feel a sharp pain on the side of your torso. This can be majorly annoying as stitches can end a good session prematurely, which isn’t great for your cardiovascular fitness. What causes a stitch, and how to prevent it?
How can you prevent stitches from happening?
To avoid this pesky discomfort, make sure you time your meals properly—wait about 2-3 hours after eating before hitting the road. Staying hydrated is crucial, but avoid gulping down large amounts of water just before running. A thorough warm-up can also help, as it increases blood flow evenly throughout your body.
Strengthening your core muscles and regulating your breathing can also make a significant difference. Deep, even breaths can help keep stitches at bay, allowing you to focus on enjoying your run.
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(Image credit: Getty)
(Image credit: Getty)
Strengthening the diaphragm might help prevent stitches, too. The diaphragm, a major muscle used in breathing, can be conditioned to better handle the demands of running. Exercises such as diaphragmatic breathing, where you focus on deep breaths that expand the abdomen rather than the chest, can enhance its strength and endurance.
Regular practice of these breathing techniques, combined with maintaining good running posture and core strength, can significantly reduce the likelihood of experiencing a stitch during your runs. This proactive approach not only prevents stitches but also allows for more comfortable and efficient breathing while you run, giving you the confidence to enjoy your runs to the fullest.
This not only helps strengthen the diaphragm but also promotes better oxygen flow and reduces the chances of experiencing side stitches. Incorporating these exercises into your running routine can contribute to a more comfortable and enjoyable running experience.
