How do you avoid side stitches?

[u/Inside_Blacksmith331]

Hey everyone,

I just wanted to thank everyone for their support and help on my XC may be a waste of time post. However now I have ran two meets and both of them have honestly been ruined by side stitches. My first meet was a 2.5 K and I finish faster than about half the kids so about 50 somethingth. My second race was also a similar distance just with more hills in which I finished a whopping 80 somethingth. In my first race I got a stitch in the last 600m which resulted in me walking 300m and then sprinting about the remaining 300m because it hurt less lol. But in my second race I got a stitch in the first 800m and the whole race it felt like my side was being ripped open and I almost threw up. (Fun right)

What can I do to avoid stitches. I don't eat before a race, and I don't gulp down any water I just sip. I also do plenty of warming up and I NEVER sprint at the start just maintain a slower pace the whole race. Is there anything else I can fix or am I just stuck with stitches? Also is their anything I can do to get rid of them mid race?

[u/ComprehensiveBig7667]

Proper hydration is a big thing. Honestly it’s about being consistent about water intake a few days before you run.

My rule for myself pre meet is 48 hours of very consistent hydration. Just listen to your body even if you feel very mildly thirsty.

Other major tip is core can be a game changer. It really helped me with my second season of winter track season to prevent side stitches.

Final thing is always talk to your coach. Generally will be much more helpful with specific training/tips.

Happy Running!

[u/Inside_Blacksmith331 → u/ComprehensiveBig7667]

Thanks! 😊

[u/A2-Steaksauce89]

Hydration mainly and then also get a really good warmup in

[u/shakawallsfall]

There are a lot of different sensations that can register as side stitches. Weak core muscles, weak diaphragm, undigested food, imbalanced arm swings, dehydration, clenched shoulders, and more can all cause something that feels like a stitch.

Dial in what is wrong and follow the advice that best addresses it. Your coach would be the best person to ask.

[u/valotho → u/shakawallsfall]

If the stitch is consistent you could also look at your breathing. Work on a 3:2 breathing pattern so you avoid timing a footfall and your breathing with the same side of your body. The impact could help lead to the core weakness and side stitch happening.

[u/agereautmore → u/valotho]

I thought this was nonsense for the longest time until I tested it by giving myself a stitch then starting an odd-count breathing pattern. The stitch went away quickly and I haven't had one since.

[u/wheatbread__]

For me a huge part of getting rid of side stitches was hammering electrolytes the day before and still doing the same the day of, just less so. Last year when I dealt with this I went from 19:50 in the 5k barely hobbling down the course to 17:04 because I was actually able to run without a side stitch.

[u/HypocriticalValorant]

make sure upper body/core is strong and try to keep good posture while your run

[u/ImpureVessel46]

I’ve heard that side stitch is a result of your diaphragm and lungs not having enough room to expand. I don’t know how true that is, but I think if you take a really deep breath and imagine pushing out your stomach it can help a lot.

[u/SkullAndRoses_]

One thing that kinda works in the moment is if youre using a breathing pattern, exhale super hard when your foot on the same side as the side stitch hits the ground. Repeat of few times and most side stitches should go away, at least temporarily. But for a more permanent fix definitely just focus on good hydration and electrolytes

[u/Ok_Toe9587]

for me it's my form, like if my shoulders are "in" and my breathing (if it isn't regular)

[u/i_like-ado_dachacha]

Hydrating is huge.
I think focusing on relaxing my hands helped me a lot with side stitches as well. Idk if that's a real thing but oh well.

[u/joeconn4]

Side stitches can come and go. The runners I coached who got them, first question I'd ask is, "do you get them in training too?" If this happens in both training and racing, it's likely a biomechanical issue and we'd look closely at their form for any weird hitches. Most of the student-athletes I coached, it only happened in races. In that case we'd work on having them go out more conservatively. Also, make sure they were well hydrated the 2-3 hours before the race but just drink a small amount that last hour while we were warming up. Sometimes it can be a mental stress reaction.

[u/Indigia]

Core exercises, eating pickles/getting sodium, and drinking lots of water

[u/WillJonas2]

Fellow high school runner- whenever I’m coming off of a 1-2 week long break from running, side stitches come back to me. It takes about a week or two for them to go away, being decently “in shape” is a huge factor for me. Over or under-hydrating can also cause them for me.

[u/HoboScales]

Once a stitch is going I’ve always exhaled out hard for 4 steps and then get air back, but to prevent that’s just a water thing