Side stitches

b to the u to the m to the p

This is something that works, but isn't a lot of help in a race. It's the breathing out on the left foot strike idea. That is, control your breathing such that you exhale when your left foot hits. I've used it in workouts to get rid of stitches (if you catch them early), but telling yourself to essentially slow down and breath more regularly in a race is counterproductive.

The other idea I heard was to take magnesium to prevent cramping. It never seemed to make a difference for me. Nor did situps or what have you. Frankly, I'm ashamed to say, a lot of times a stitch seems to be my body's way of telling me I'm running harder than I can breathe.

Thanks. Another mystery then.

I went through a season where I had a lot of stitch problems. It hadn't been a problem before. I think there is something to saying that your cousin may be running faster than he should. That's not to say he can't run that fast but that maybe his whole body is not quite ready to do so.

When I look back at my training I made the following adjustments.

1) increased core stability. lots of crunches.

2) made sure I was well hydrated.

3) worked on relaxing more during fast running. a good race rhythm is one breath for every two footstrikes, as the previous poster said.

It may also help your cousin to back off a little and let his whole body adjust to the training. I too have read all of the stuff about stomach ligaments but really, in the end, it did come down to realizing that I might be running faster than I was ready to do.

Many years later, I'm much smarter about my training. Nowadays if I get a stitch I know it means only one thing: dehydration.

For almost ten years, I couldn't finish any race over a 5K--and in the past couple years, not even a 5K--without getting such a severe stitch on my right side that I'd have to bend over double, quit running, and then have extreme soreness for days afterward.

I was ready to quit.

And then Tom Cotner, masters runner Tony Young's coach, gave me some advice:

1) Do leg lifts, versus other ab work, to strengthen the deep abdominals. Start easy (10-20) and work up to 100-150. Oh, and use bent knees so you don't hurt your back.

2) When you feel the stitch coming on, use a 4-Step breathing method. Breath in twice in rhythm to two of your steps (right foot, left foot--or vice versa), then purse your lips like you're blowing out a candle and breathe out for two steps. Continue breathing like this until the stitch abates.

I added one other element: I take two Advil before longer races. Hey, women use this for cramping; I figured it couldn't hurt for me (now, I know there are dehydration issues with Advil, but anyone, like me, who can't finish a race because of cramping will take the dehydration!).

Okay, so here's the happy ending:

I can race again. I don't get race-ending cramps. And with the extra energy my body now has available (versus what it used to waste on the cramp), I'm running times equal to what I ran back in my twenties (am 42 now)!

So good luck.

Hope this helps.

I used to have frequent side stitches during races. They went away when I got serious about diet (no crap, especially soda) and my fitness improved. In fact, the only times I get side stitches now is when I'm out of shape or I ate/drank too close to race/run time.

Seen that there is an interest, we will need to speed up the covering of the side stitch problem ..

For now here is something to start with :

HOW CAN I PREVENT A SIDE STITCH?

The most effective way to prevent a side stitch is to avoid "shallow" breathing. Shallow breathing can be defined as taking in a small volume of air with each breath, using only a small portion of the total lung capacity. When this occurs while running, the diaphragm remains in a consistently high position and never lowers enough to allow the connective ligaments of the liver to relax. The diaphragm becomes stressed and a spasm or "stitch" results.

Instead, one should breathe "deeply", also known as "belly breathing" while running. This allows the diaphragm to fully lower and reduce the stress on it.

Also mentioned in a thread above is the 'purse method'

Will hopefully get the article posted in the next week or so ..

Cheers

G

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There are two reasons i get stitches: First, if i just ate, it doesn't help. Second, I tend to get side stitches when i'm out of shape. Usually when i'm doing tempo runs. But it gets better when i get stronger and more used to running fast, so see how often your friend does tempo runs. Also, coughing tends to help a LOT -- don't ask why, but if i make myself cough (not just ehem ehem but a real deep cough) it loosens things up, shifts things around a bit, and it gets better. Not exactly technical advice, i know, but it works for me :-)

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I've had very similar issues over the past 7 years or so. I was definitely racing within my ability, but developed an incredible stitch just below my right rib cage in way too many races. My abs are ripped from all the crunches (500 per day for 3 years) and I've tried all the breathing tips, shallow versus deep etc...to no avail.

I decided that the nervousness before a race was probably creating excess stomach acid and started popping a Pepcid AC about an hour before racing. It has eliminated the problem in 4 out of the last 5 races. Good luck.

I just ran a 5k on the track and got a side stitch in my right side that was so bad I almost didn't finish. My pace went from 7:08 at the half to 15:40 at the finish. Today it still hurts. Do you guys have any advice?

In past seasons this side-stich thing has stayed with me for the entire racing season and come back during EVERY race... why is it doing this?