How To Deal With a Side Stitch

Stitch, Please: It’s April — that means flowers are blooming, birds are chirping, and starting guns are going off for springtime 5ks, 10ks, and marathons. Even if you haven’t signed up for a race this spring, if you run at all you’ve likely experienced one of running’s most annoying uninvited guests: the side stitch. About 70% of runners experience one each year, and while it won’t cause lasting damage, it can sideline a good run fast.

What Causes a Stitch?: Researchers still aren’t 100% sure what causes a stitch, but leading theories point to irritation of the abdominal lining, diaphragm fatigue from rapid breathing, or eating too close to a run. But a few simple adjustments can reduce your odds.

How to Manage Them: Give yourself at least two hours after a large meal before you run and gradually warm up. Even just a 10-minute ab workout two or three times a week can help strengthen your core so your diaphragm can resist fatigue. And be sure to stay hydrated. If a stitch hits mid-run, slow your pace, switch to deep belly breaths, and press firmly on the painful spot. Try the 2:3 breathing trick — inhale for two steps, exhale for three, so you alternate which foot strikes as you breathe out.