I recently had a 5k race in the afternoon, and decided to skip lunch before, so I wouldn't get cramps. I had plenty of energy, but halfway through I got a bad side stitch that really slowed me down. I think it was because I DIDN'T eat.
Any advice?
PS I'm a fairly fast and experienced runner.
Define "fast and experienced"
It can happen, although core strength has a lot to do with preventing side stitches. I found that doing planks and side planks help.
I've been running for 4 years now, and I run 16:30 in the 5k
Nobody knows what causes side stitches. Strange but true. Of course there are predisposing factors (lack of fitness, eating before a run, dehydration) but nothing which can be clinically replicated and reproduced in a manner which proves the cause absolutely. So, it's no surprise remedies are also vague and vary from person to person.
I find exhaling against resistance (puffing out your cheeks) does help some, but basically I just run through it.
You have to find what foods work for you and how long before you run that you should eat them.
I find the biggest factors in preventing side stitches are:
Hydrate the day before and the day of
Don't chug water or Gatorade an hour before you run
Find the optimal time to eat your meal beforehand (Mine is >3 hours,
After I switched to a vegan lifestyle consisting of a lot of bananas, especially for breakfast (as well of lots of other fruits and vegetables), I NEVER got a side-stitch while training or racing. Prior to the switch, I was incredibly prone to very painful stitches during my races. It's a great feeling to go into a race know for certain that I won't cramp up.
I find doing abs 5 to 10 minutes prior to running helps. I've never EVER had a stitch since I began this routine about 20 years ago. Give it a try. I'd love to see it help you.
I use to get side stitches from not breathing correctly. Breathe deeper instead of short breaths, this should help. Since I changed my breathing, I have not had a stitch.
You probably have Ebola.
Believe it or not, try changing your breathing pattern. If you are always exhaling on one particular footstrike, switch to the other footstrike.
Try This wrote:
Believe it or not, try changing your breathing pattern. If you are always exhaling on one particular footstrike, switch to the other footstrike.
This has been known to work. One theory is the ligament which suspends the larger lobe of your liver gets hyperextended, and the rhythm of the diaphragm can either amplify or nullify the jostling. So, switching up your breathing pattern is something worth trying. Hey, it can't hurt.
no stitch wrote:
I find doing abs 5 to 10 minutes prior to running helps. I've never EVER had a stitch since I began this routine about 20 years ago. Give it a try. I'd love to see it help you.
I actually know a lot of people that use this technique. It WORKS. Just do, like, ten sit-ups before you run.
But if you're in the middle of a run/race and it pops up, changing your breathing (as others have mentioned). In through your nose, out through your mouth.
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