You’re in a good rhythm, your legs feel great… and then it hits — a sharp pain in your side that forces you to slow down or stop. That’s a side stitch.
They’re frustrating, but the good news is they’re usually harmless and avoidable. Here’s how to prevent side stitches and keep your runs smooth and pain-free.
What Causes Side Stitches?
Side stitches are often caused by irritation of the diaphragm — the muscle that helps you breathe. Common triggers include:
- Shallow or erratic breathing
- Running too soon after eating
- Poor posture while running
- Weak core muscles
While the exact cause isn’t fully understood, these are the most likely factors.
Time Your Meals Right
One of the biggest culprits of side stitches is eating too close to your run. Give yourself at least 1.5 to 2 hours to digest a full meal before running.
For lighter snacks, aim for 30–60 minutes. Avoid fatty or gas-producing foods like fried meals, beans, or carbonated drinks before a run.
Focus on Your Breathing
Shallow breathing leads to tension in the diaphragm. Try to breathe deeply, using your belly instead of just your chest.
Use a rhythm like “inhale for 3 steps, exhale for 2 steps” to create a steady, even breathing pattern — especially at faster paces.
Strengthen Your Core
A strong core supports your posture and helps control your breathing. Exercises like planks, bird-dogs, and leg raises can reduce your chances of getting stitches.
Aim to do core work 2–3 times per week alongside your running.
Warm Up Properly
Jumping straight into a fast run increases your risk of a stitch. Ease into your workout with 5–10 minutes of brisk walking or light jogging, followed by dynamic stretches.
This preps your body and breathing for what’s ahead.
Watch Your Posture
Running hunched over can compress your core and diaphragm. Keep your chest open, shoulders relaxed, and spine tall as you run.
Looking slightly ahead instead of down can naturally improve your alignment.
Slow Down When Needed
If a stitch starts to build, slow your pace and take deep, controlled breaths. Sometimes gently pressing your hand on the painful spot while breathing out deeply can help relax the area.
Walking for a minute or two also helps reset your system.
Final Thoughts
Side stitches are annoying but manageable. With the right breathing, posture, timing, and core strength, you can keep them from ruining your run — and stay focused on progress.
