Side Stitches Advice/Help

Definitely core is a possibility- I fixed occasional side stitches by doing more russian twists and side planks.

There are other possibilities though.

Do they happen during workouts? If not ask yourself what surrounding factors are different between workouts and races- you may just have to mess with one of these at a time to pin down the cause.

One possibility is that you are more nervous/excited at the start of races and it is messing with your breathing.

One thing that used to happen to me was side stitches when I ran at different times of day: I would be fine at 3-5 pm when I always ran at practice, but earlier in the day I would get terrible stitches even on easy runs- I learned some tactics to handle stitches while on a run, and started watching when I ate during the day (I think my digestive system was very accustomed to the breakfast at 7:30, lunch at 12:00, practice at 3:30 schedule and anything different would stimulate stitches).

One of the techniques I learned for running through a stitch was to breathe in and out while landing on the foot opposite the side of the stitch. (more useful for an easy run than a race)

Will definitely get back to doing a core routine. I've gotten lazy and neglected it when I started getting busy with work, running and school. Hopefully that helps.

I have had them happen once or twice during workouts, but that is almost exclusively after I have had one in a race a few days prior and it was still lingering (if that makes sense. After a bad one, it almost feels like i have a knot in that spot a.couple of days after, just uncomfortable, usually no pain).

I've had them happen at almost any time of day, so I don't think that is an issue for me. The breathing may be a big part of it. I have never.focused on it and have always just fine what comes naturally. I will try to use the technique you described if it happens next race. I appreciate the feedback!

Anyone else have advice? Trying to get as much feedback as possible.

I assume your stitches are basically on the right side? Those are usually the bad ones. Often associated with being dehydrated, and sometimes having a cold (which often leads to dehydration). Try eating some easily digested bread or cracker products about 3-4 hours pre-race time (with water).

hog wrote:

I assume your stitches are basically on the right side? Those are usually the bad ones. Often associated with being dehydrated, and sometimes having a cold (which often leads to dehydration). Try eating some easily digested bread or cracker products about 3-4 hours pre-race time (with water).

Yeah, the side stitch is always on my right side. I wish it were just dehydration, but unfortunately I don't think that's the case. I average 80-100oz of water a day, and around 120oz two days before a race/hard or hot workout. Do I need to drink more than that?

Will definitely try to minimise my eating before a race. Not that I eat a ton before races during XC anyways, we run in the morning anywhere from 9-11ish and I eat a bowl of cereal for breakfast, then a banana and/or granola bar about 1 hour and a half before my race to keep myself from being hungry on the line/during the race.. could this be part of the issue?

That's not good. I don't know much about stitches because I'm not as fast as you or anybody by letsrun standard. Are you drinking too much water before your workout/race? Sometimes I get stitches in a 3k if I eat too soon before the TT and I feel the exact same way as you. I know what it's like when I get stitches on about 2 laps or so to go and can't end fast. I'm sure it's not the core that's weak because to run you don't really need a strong core. How long before the race did you eat? Maybey you ate too soon before the race. ( I generally eat a few hours before 45 minutes at the latest)

DistanceRunner68 wrote:

I Will definitely try to minimise my eating before a race. Not that I eat a ton before races during XC anyways, we run in the morning anywhere from 9-11ish and I eat a bowl of cereal for breakfast, then a banana and/or granola bar about 1 hour and a half before my race to keep myself from being hungry on the line/during the race.. could this be part of the issue?

Yes! Aha! I think you might be pouring too much milk on your cereal. I've heard that Diary gives you stitches. I'm not saying that you can't have milk I'm just saying be careful. I don't see a problem with bananas I like to eat them. What does your granola bar have in it? And what is a granola bar?

about the water we use Liters and idk how many oz a L is.

I eat a bowl of cereal for breakfast, then a banana and/or granola bar about 1 hour and a half before my race to keep myself from being hungry on the line/during the race.. could this be part of the issue?

Yes! Aha! I think you might be pouring too much milk on your cereal. I've heard that Diary gives you stitches. I'm not saying that you can't have milk I'm just saying be careful. I don't see a problem with bananas I like to eat them. What does your granola bar have in it? And what is a granola bar?

about the water we use Liters and idk how many oz a L is.

Agreed. No milk before races. I don't have scientific proof, but when a runner complains of stomach issues during a race, the first question I ask if the missed the discussion about pre-race meals, and if they had cereal with milk that day. The answers are usually "Yes" and "Yes". Cut out the milk before runs and it may solve the issue. Milk AFTER the race is great nutrition, however.

I eat a bowl of cereal for breakfast, then a banana and/or granola bar about 1 hour and a half before my race to keep myself from being hungry on the line/during the race.. could this be part of the issue?

Yes! Aha! I think you might be pouring too much milk on your cereal. I've heard that Diary gives you stitches. I'm not saying that you can't have milk I'm just saying be careful. I don't see a problem with bananas I like to eat them. What does your granola bar have in it? And what is a granola bar?

about the water we use Liters and idk how many oz a L is.

Agreed. No milk before races. I don't have scientific proof, but when a runner complains of stomach issues during a race, the first question I ask if the missed the discussion about pre-race meals, and if they had cereal with milk that day. The answers are usually "Yes" and "Yes". Cut out the milk before runs and it may solve the issue. Milk AFTER the race is great nutrition, however.

I double agree with your double response!

*wham*

kid from PA wrote:

Cathy loves to run 13 wrote:

Yes! Aha! I think you might be pouring too much milk on your cereal. I've heard that Diary gives you stitches. I'm not saying that you can't have milk I'm just saying be careful. I don't see a problem with bananas I like to eat them. What does your granola bar have in it? And what is a granola bar?

about the water we use Liters and idk how many oz a L is.

*wham*

yeah * wham wham wham wham wham wham*

new word I haven't heard before! No idea what it means.

I have been getting these lately too! Very hard to run through. Mine does not have to do with hydration or diet-as I get them on runs where I haven’t eaten anything before. I think mine is definitely a breathing/core issue but also have a lot of psoas tightness and back tightness in that same side so wondering if all connected.

If you don't eat anything at all that day that's bad... that's what may be causing your stitches!

DistanceRunner68 wrote:

Yeah, the side stitch is always on my right side.

Same problem and never completely solved. It happens usually in 10k races, so in intense and extended breathing effort, usually after half of the race.

I suppose that there is a complex system on the right side with scalene muscles, intercostal muscles, phrenic nerve, diaphragm

For me it is all about my breathing.

If I breathe in and out for the same amount of steps I get a stitch on the side where I start breathing in, left or right (say in 3 steps, out 3 steps).

If I change my breathing to uneven steps (say in 3 steps, out 4 steps), so that the foot I start my breath on alternates, my stitch disappears.

Klo780 wrote:

I have been getting these lately too! Very hard to run through. Mine does not have to do with hydration or diet-as I get them on runs where I haven’t eaten anything before. I think mine is definitely a breathing/core issue but also have a lot of psoas tightness and back tightness in that same side so wondering if all connected.

Yeah, I really don't think mine is a diet issue either (although I will definitely tweak it just to make sure). What I'm dealing with sounds a lot like what you are. I definitely think it is breathing/core related the more I read these responses. I have noticed that after getting a stitch, I will still feel it in the spot for a few days. For example, if I laugh, breath a certain way, hiccup, cough, etc, I wilI feel a tightness in the spot of the stitch. Have you ever experienced this?

StitchyLess wrote:

For me it is all about my breathing.

If I breathe in and out for the same amount of steps I get a stitch on the side where I start breathing in, left or right (say in 3 steps, out 3 steps).

If I change my breathing to uneven steps (say in 3 steps, out 4 steps), so that the foot I start my breath on alternates, my stitch disappears.

I have tried changing my breathing slightly during easy runs, mainly to a 4-3 (4 steps in, 3 out) but I never like the feeling. It somehow escaped my mind to try a 3-4 like you are saying. That might help. Thanks for the input!

Zede wrote:

DistanceRunner68 wrote:

Yeah, the side stitch is always on my right side.

Same problem and never completely solved. It happens usually in 10k races, so in intense and extended breathing effort, usually after half of the race.

I suppose that there is a complex system on the right side with scalene muscles, intercostal muscles, phrenic nerve, diaphragm

You said never completely solved? Did you find anything the helped at all or did you just have to learn how to cope with it?

I found this:

https://cdn-public-links.runnersconnect.net/Content%20Upgrades/Side%20Stitch%20Exercises.pdf