I'm wondering how other runners have overcome the mid-race side stitch problem. It seems like its a pretty common problem amongst runners and am hoping to get some good advice on how to prevent them in races. I get them on most races and they always show up at about 3/4 into the race.
I get them pretty frequent too, even on easy runs sometimes.
I am trying that powerlung tool to help strengthen the diaphram, along with ab work, getting enough vitamins and water and stretching and self trigger point therapy.
Ive honestly never gotten them during training. Its only during races when I'm going all out that they get me. Usually the first half of the race I feel nothing and all of the sudden it creeps up on me.
I've had a stich effect me twice in 30 plus years of training and racing. Both times they stuck around for more than a couple of weeks. The most frustrating thing was they both hit me when I was in the best shape.
In a 5K race about half way through I felt good and ready to surge to take the lead and bam the worst pain. I hung on barely to win but after that for 3 more weeks it would come right back on anything that was fast running.
Now If I feel any indication of a stitch I stop and stretch and try to burb.
I think it was caused by gas in the upper stomach.
I used to get them alot. As soon as I did high mileage, as in 120-150 miles per week they went away. It has to do with the ligaments and muscles that hold your internal organs in place. So the more you run the more stess it puts in an in the end the ligaments and muscles get stronger. It takes times but try it.
Mine had to do with my diet- eating too much fiber (wheat, oats, etc.,)
I suffer from one or two each xc season during races. Most of the causes that I've heard have been two sided. i.e. too much/not enough: water, oxygen, etc.
From the sound of it, they usually hit you later in the race. I tend to get mine when I lose track of my breathing—often later in the race when I've needed to push the pace midway through. Focusing on your breathing can help you get rid of it mid race. I've read that exhaling with gusto stretches the abdomen while your breaths fall into rhythm.
I tend to think that having a strong core also helps prevent them. Not sure if core work helps directly or indirectly.
In my experience it is almost always an electrolyte problem. Meaning eat more bananas, drink more Gatorade.
That OR did the race take place in the morning when you normally run in th afternoon?
But I would bet on electrolytes.