Side Stitches, but only in XC Races

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7 years ago 09/29/2016 12:56pm EDT

I have had a nagging problem when running cross country for just about as long as I have been running competitively, from high school and now in to college.

It seems as though no matter how in shape I am (80 mile peak weeks over the summer), or how great my diet is (have a nutrition at our school), I always seem to catch side stitches during cross races towards the last mile or so of an 8k. It tends to be more of a diaphragm type of pain right under my rib cage.

Never have a problem on the track (All-American 5k), just on the grass. Can't seem to understand it. Any ideas??

7 years ago 09/29/2016 2:14pm EDT

re: Suppose it could be worse

I get the same thing. Would really love someone to help out.

7 years ago 09/29/2016 3:23pm EDT

re: Suppose it could be worse

It's probably psychological at this point. There was probably a time when you got a really bad stitch during a race and forced yourself through it. That really bad feeling probably crossed over into another race anticipating that feeling again to the point where you actually bring it on. The more you've raced over the years, the more you've enforced the synapses of the event. Just a thought...and could be entirely wrong.

I'm sure someone will ask if you're hydrated, electrolyte levels, sports hernia, or tight psoas or something else.

7 years ago 09/29/2016 5:37pm EDT

re: Suppose it could be worse

Focus on your breathing- oftentimes if you are taking shallow breaths it will cause a sidestitch. Don't be taking deep breaths but just try not to be gasping for air. Also keep an eye on your running form in the middle of races. If you start pounding harder on the ground or twisting your torso more that could also be a cause

7 years ago 09/29/2016 6:23pm EDT

re: Suppose it could be worse

This is definitely a real issue. Although it is more prevalent in out-of-shape runners, it can and does happen to runners of all levels of fitness. My symptoms were almost identical to yours. I never had a single stitch in a race that was a mile or less. Move up in distance and the stitches could occur anywhere in the latter half of the race (typically near the mid point). Unfortunately, it's often misdiagnosed and met with a lot of skepticism. It's even more frustrating when you are in monster shape and keep getting them. Advice was everywhere from stop and walk with your arms raised above your head (yeah right - we're racing here!) to exploratory surgery to look for abdominal adhesions.

In the end, while not foolproof, what worked best for me was a breathing technique called belly breathing. (Google it). It's a little odd and takes some serious practice, but it becomes natural enough after a while. Also, I tried to exhale as my left foot struck the ground. Together, it mostly did the trick to get rid of them.

I wish you the best of luck as I know how annoying they can be.

7 years ago 09/29/2016 6:48pm EDT

re: GonzoGuy

I agree with both Hope this helps and Gonzo guys responses. Belly breaths will get rid of them. You are getting yourself in oxygen debt in cross country races where you can't get in a nice steady rhythm like on a track. Try it out!

7 years ago 09/29/2016 9:15pm EDT

re: Suppose it could be worse

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Side Stitches, but only in XC Races

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