3 tips to prevent a painful running stitch

Side stitches are caused by spasms in your diaphragm, and are often brought on by fatigue. Keep them from ruining  your run by following these helpful tips.

One theory about why stitches occur is that the foods you eat before you run haven't fully digested.

• Think about what you're eating within two hours of your run, and choose light foods that fuel your body but digest quickly.
• Foods that have a high fat or fibre content take longer to digest, so experiment with limiting these foods before a run.

Another theory about the cause of side stitches is irregular breathing that is brought about by beginning a run without adequately warming up beforehand.

• Warming up before a run gives your breathing a chance to regulate, so ease into the run by walking briskly for a few minutes, and gradually work up to your planned running pace.

Depending on the speed of your run, count your strides and try to inhale and exhale for the same number of strides.

• For a fast run, keep it to one or two strides per breath.
• For a slower run, increase it to three to four.

This prevents side stitches by improving the efficiency of oxygen flow through your system.

• As hard as it may seem, do not just stop running.
• Try slowing down your pace and exhaling deeply to release the cramp.
• If you get another stitch after this, slow your pace again and sync your exhaling when the foot on the opposite side of your body hits the ground.
• For instance, if the stitch is on your right side, exhale when your left foot strikes the ground. Exhaling in this way releases the tension in your stitch, allowing you to get back to your desired pace.

Mid-run side stitches are painful and inconvenient. But with a little planning ahead and a game plan for coping with them, they don't have to stop you in your tracks.