{"id":430288,"date":"2023-04-07T10:00:00","date_gmt":"2023-04-07T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430288"},"modified":"2023-04-17T10:26:41","modified_gmt":"2023-04-17T08:26:41","slug":"why-do-you-get-side-stitch-while-running-and-how-to-get-rid-of-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/why-do-you-get-side-stitch-while-running-and-how-to-get-rid-of-it\/","title":{"rendered":"Why Do You Get Side Stitch While Running and How to Get Rid of It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-get-side-stitch-while-running-and-how-to-get-rid-of-it\/#What_is_a_side_stitch\" title=\"What is a side stitch?\">What is a side stitch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-get-side-stitch-while-running-and-how-to-get-rid-of-it\/#Why_do_you_get_a_side_stitch\" title=\"Why do you get a side stitch?\">Why do you get a side stitch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-get-side-stitch-while-running-and-how-to-get-rid-of-it\/#What_to_do_to_avoid_getting_a_side_stitch\" title=\"What to do to avoid getting a side stitch?\">What to do to avoid getting a side stitch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-get-side-stitch-while-running-and-how-to-get-rid-of-it\/#First_aid_for_a_side_stitch\" title=\"First aid for a side stitch\">First aid for a side stitch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-get-side-stitch-while-running-and-how-to-get-rid-of-it\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Probably every runner has experienced the feeling of running out, thinking that today is the day. They&#8217;re just going to go for it and give it their best shot. And maybe they&#8217;ll finally get some PRs in there. So with vigour the pace picks up, but that&#8217;s where it comes in. An uncomfortable <strong>feeling of a growing pain in the side<\/strong> that forces them to slow down or stop altogether. Well, hopes of beating their best times and good use of running session are dashed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, in today&#8217;s article you will get acquainted with the most frequent causes of a stitch in the side, so that every runner knows how to prevent this problem. And we&#8217;ll also discuss how to deal with it once it occurs. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you&#8217;re considering giving running a chance, you shouldn&#8217;t miss the information in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/11-reasons-to-start-running-how-will-it-change-your-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Reasons to Start Running. How Will It Change Your Body?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_a_side_stitch\"><\/span>What is a side stitch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you&#8217;re a regular runner, <strong>you&#8217;ve probably experienced a side stitch before,<\/strong> so you know exactly what we&#8217;re talking about. Just for the record, a year-long survey of runners found that <strong>70% of them<\/strong> had experienced a stitch at some point. In a <strong>running race,<\/strong> it is estimated that <strong>20% of participants<\/strong> experience this problem. <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A stitch in the side is abbreviated as <strong>ETAP (exercise-related transient abdominal pain)<\/strong>. The mechanism that causes this unpleasant condition has been studied for many years, and it is still not completely understood. There are even more theories as to why it happens. Previously, it was the assumption that <strong>poor breathing<\/strong> was more to blame for the pain. The <strong>diaphragm<\/strong> is supposed to move up and down during this. However, when breathing is incorrect, it moves a little differently, and so it would lead to a<strong> stitch in the side.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Currently, scientists are leaning towards the possibility that it is caused by<strong> irritation of the outer peritoneum<\/strong> (the transparent membrane lining the abdominal cavity and part of the pelvic cavity), <strong>which rubs against the inner peritoneum when running. This theory was confirmed by a comprehensive review of 14 ETAP studies.<\/strong><span style=\"color: #ff6600;\"> [1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This problem is manifested by<strong> pulling, tension or sharp and stabbing pain in various parts of the abdomen,<\/strong> most often under the right rib, which can vary in intensity and may even develop into cramps. In some people, the pain shoots up to the shoulder. Although this condition is not life-threatening, it can be quite distressing and make running uncomfortable. Often you have to slow down, change to a walking pace, or even stop completely.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg\" alt=\"What is a side stitch?\" class=\"wp-image-429648\" width=\"843\" height=\"562\" title=\"What is a side stitch?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"55609,30248,53248,33457,34501,29080,28095,9061,69694,60799,49804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_do_you_get_a_side_stitch\"><\/span>Why do you get a side stitch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stitch in the side has several causes. If you experience it regularly, it can be quite an investigative job to discover why it&#8217;s happening. But the following points may help.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Running too intensely<\/h3>\n\n\n\n<p>When you run out of the house and immediately crank up your pace to top speed, you&#8217;re asking for a stitch. You&#8217;re more likely to get a side stitch when you&#8217;re<strong> breathing fast and shallowly<\/strong> than if you&#8217;re <strong>breathing deep into your abdomen on a slower run.<\/strong><span style=\"color: #ff6600;\"> [3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Eating or drinking too much<\/h3>\n\n\n\n<p>With a <strong>full stomach,<\/strong> any physical activity can be pretty uncomfortable. Even a simple walk up the stairs can leave you panting after lunch. The same is true if you stuff yourself with a large meal before a run. A full stomach puts more pressure on the diaphragm, which again <strong>c<\/strong><span style=\"font-weight: bold;\">auses discomfort.<\/span><span style=\"text-align: inherit;\">&nbsp;And it&#8217;s the same if your<strong> stomach is full of water or sugary juice.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dehydration<\/h3>\n\n\n\n<p>We may have scared you with the previous point, so your response is to avoid liquids altogether for a few hours before a run? That&#8217;s not the ideal solution either. You can then <strong>quickly experience dehydration,<\/strong> which is defined as an <strong>excessive loss of body fluids and ions.<\/strong> Some of these, such as magnesium, then <strong>help prevent muscle cramps.<\/strong> According to some theories, even a stitch in the side is a form of cramp. Here too, it is appropriate to focus on prevention and do everything possible to prevent it from occurring. When you drink very little, <strong>the total volume of fluid and blood in the body is reduced<\/strong> as well. Proper blood flow is crucial for the functioning of the diaphragm. That&#8217;s why a proper water intake is so important.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about when to use ion supply drinks, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Sports Drinks: When to Drink Ion Supply or Water?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ion supply drinks are not the only supplements runners use, read more about them in our article The 11 Best Supplements for Running, Cycling and Other Endurance Sports.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Shallow breathing<\/h3>\n\n\n\n<p>Shallow breathing does not provide the muscles and the whole body with as much oxygen as <strong>deep breathing. Even the diaphragm doesn&#8217;t have a chance to work properly and perform its function.<\/strong> This, too, increases the risk of getting a side stitch. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg\" alt=\"How to breathe properly while running?\" class=\"wp-image-429663\" width=\"843\" height=\"533\" title=\"How to breathe properly while running?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1536x970.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-2048x1293.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Running with poor posture<\/h3>\n\n\n\n<p>The results of studies suggest that <strong>poor posture<\/strong> could also cause stitches. For example, <strong>kyphosis,<\/strong> or excessive arching in the upper back, is a risk factor. <span style=\"color: #ff6600;\">[7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Weak muscles<\/h3>\n\n\n\n<p>Side stitch is mainly related to <strong>weak muscles in the abdomen and back<\/strong> (the so-called core or deep stabilisation system). This also leads to poor posture, which again can cause a side stitch when running. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Not warming up before running<\/h3>\n\n\n\n<p>Warm up and its importance is primarily discussed in the <strong>context of injury prevention.<\/strong> However, this is not the only reason. An insufficiently warmed up body affects the overall <strong>blood circulation in the body and thus also the diaphragm,<\/strong> which plays a key role in stitches. Warming up your body before a training session should therefore never be skipped. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_do_to_avoid_getting_a_side_stitch\"><\/span>What to do to avoid getting a side stitch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Now you know all the things that can cause a stitch. So let&#8217;s find out what you can do to minimise the risk of getting it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Eat properly<\/h3>\n\n\n\n<p>If you are athletic, you&#8217;ll know that eating before an activity can <strong>make a big difference to how you feel.<\/strong> If you have deep-fried cheese and chips and tartare sauce half an hour before your run, you can&#8217;t expect to feel good. The optimal time to eat a larger meal is about<strong> 2 hours before running<\/strong>. The meal should contain all the macronutrients and be both balanced and easy to digest. If you need to, you can have a small snack, such as half a banana or half a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>protein bar<\/strong><\/a>&nbsp;about <strong>30 minutes before activity.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But don&#8217;t take this as a universal rule. You need to test on yourself what food makes you feel good before a run. Some people may find<strong> vegetables harder to digest, others may find fattier foods harder<\/strong>. Keep trying, listen to your body and you will surely find the foods that are ideal for you and your digestion before a run. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about pre-workout nutrition, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-before-and-after-a-workout-to-reach-maximum-results\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> What to Eat Before and After a Workout to Reach Maximum Results.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg\" alt=\"What should you eat prior to running?\" class=\"wp-image-429682\" width=\"843\" height=\"562\" title=\"What should you eat prior to running?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Don&#8217;t drink too much or too little<\/h3>\n\n\n\n<p><strong>Optimal hydration<\/strong> is crucial for performance. In addition, it can help prevent side stitches. As we discussed above, a full stomach can put pressure on the diaphragm. Plus, a <strong>gurgling stomach<\/strong> is not pleasant. Avoid sugary drinks, too. These have been shown to aggravate side stitches as well. For longer bouts of exercise, when you need to drink, say, an <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ion supply drink<\/strong><\/a><strong>, <\/strong>keep an eye on the quantity. <strong>Drink it in smaller amounts<\/strong> rather than downing the whole bottle at once. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And<strong> don&#8217;t try to limit your water intake either.<\/strong> Lack of water can negatively affect your blood circulation due to lower blood volume. This also increases the risk of getting a stitch in your side. So try to drink adequately.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about drinking and hydration, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> How a Poor Water Intake Influences Your Health.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Warm up before running<\/h3>\n\n\n\n<p>Warm up is ideal for proper warming and <strong>optimal blood flow in the body,<\/strong> which will help with blood circulation to the diaphragm and other parts of the body. For a warm up, you can do exercises such as <strong>running alphabet exercises,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-skip-rope-6-exercises-and-3-hiit-workouts-for-intense-calorie-burning\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>jumping rope<\/strong><\/a><strong>, a slow run, exercise bike, jumping jacks<\/strong> and other activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about the importance of a warm up before exercise, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Warming Up, Stretching, and Cooling Down &#8211; Are They Really Important?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Increase your pace gradually<\/h3>\n\n\n\n<p>There&#8217;s no point in running out of the house at your top speed. With such a pace you would soon<strong> pass out,<\/strong> perhaps because of the stitch in your side. Especially in the beginning, don&#8217;t be afraid to alternate running with walking. And don&#8217;t overdo it even if you&#8217;re already well practised. Ideally, take a <strong>slower pace for the first kilometre<\/strong> and then gradually pick up the pace.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in how to get faster and better at running, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/is-running-boring-well-reveal-how-to-take-a-liking-to-it-and-continuously-keep-improving\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Is Running Boring? We&#8217;ll Reveal How to Love It and Keep Improving.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg\" alt=\"What causes a side stitch and what is it?\" class=\"wp-image-429698\" width=\"843\" height=\"562\" title=\"What causes a side stitch and what is it?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Focus on your breathing<\/h3>\n\n\n\n<p>Many runners breathe badly and then wonder why their side hurts. However, proper breathing technique is <strong>crucial for running.<\/strong> The key is to learn deep abdominal breathing with proper diaphragm involvement. This gets much more oxygen into the body than if you just breathe<strong> shallowly and superficially.<\/strong> If you&#8217;re unable to do this while running, practice the correct technique at home in a relaxed environment. If you get the hang of it, it will be much<strong> easier to breathe properly when you exercise<\/strong>. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about how to breathe properly while running in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-breathe-properly-while-running-and-exercising-and-why-is-it-so-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> How to Breathe Properly While Running and Why It&#8217;s Important?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Strengthen your body<\/h3>\n\n\n\n<p>A strong body improves performance even outside the gym. And running is no exception. In addition, it <strong>helps to strengthen the core, i.e. the deep stabilisation system,<\/strong> which improves overall posture. To some extent, this can also prevent side stitches. It is therefore <strong>ideal to include a comprehensive full-body strength<\/strong> <strong>training at least 2\u20133 times a week.<\/strong> So if you are a runner, it certainly doesn&#8217;t mean that strength training is not for you, quite the opposite. It&#8217;s another aid to keep <strong>you running further and faster.<\/strong> <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you want to exercise effectively and strengthen your whole body? Then you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> How to Create a Quality Gym Workout Plan?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you&#8217;re wondering what benefits weight training has for your joints, then you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Does Running Damage Your Knees and Other Joints?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Choose the right clothes<\/h3>\n\n\n\n<p>This point applies especially to women who like to wear <strong>tight clothes.<\/strong> If you want to wear shorts or leggings for a run that you wore when you were several kilos lighter and they are tighter than you would like, leave them at home. Too tight waistband in leggings can make it difficult to breathe into your abdomen. You&#8217;ll be forced to breathe only superficially, which again can<strong> lead to a stitch in your side.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>All clothing should fit the body just right. And if you feel like you need to buy some new items, we recommend checking out <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>our new collection.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you&#8217;re wondering how clothing can<strong> affect performance in other ways,<\/strong> you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-can-a-bad-choice-of-clothing-affect-your-health-and-what-to-watch-out-for\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Can a Bad Choice of Clothing Affect Your Health and What to Watch Out For?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg\" alt=\"First aid for a stitch in the side\" class=\"wp-image-429713\" width=\"843\" height=\"562\" title=\"First aid for a stitch in the side\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"First_aid_for_a_side_stitch\"><\/span>First aid for a side stitch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sometimes you may do the maximum, but you still get a side stitch. Every day is just not ideal. In this case, it is good to know the <strong>principles that work as &#8220;first aid&#8221;:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Select a pace.<\/li><li>Switch to walking.<\/li><li>Stop completely. <\/li><li>Press your palm slowly against the spot where you feel the stitch.<\/li><li>Stretch, for example, sideways bends can help (if you feel the stitch in the left side, raise your left arm above your head and lean to the right, do the opposite if you feel the stitch in the right side).<\/li><li>Bend over and breathe deeply, focusing on deep diaphragmatic breathing.<\/li><li>When the side stitch goes away, try running at a slow pace again. <span style=\"color: #ff6600;\">[2] [5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in other tips to prevent side stitches, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> What Not to Do Before Running? 10 Mistakes Every Runner Has Encountered.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To some extent, you can prevent a side stitch by eating and drinking properly, running at a reasonable pace and not overdoing it at the beginning. However, there might be days when you do everything right, but still get a side stitch. At those times you just need to<strong> slow down<\/strong>, stop and do your best to make the problem go away. Then you can get back on track. If you get a stitch in your side, don&#8217;t worry about it, it happens to seasoned runners too. The next run will definitely be better.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have someone among your friends who regularly complains of getting side stitches? Share our article with them so they know what helps best.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/performance-enhancement\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A stitch in the side can make running a real pain. You have to slow down or stop altogether, and that makes your running time worse. In this article, we&#8217;ll reveal what causes a stitch in the side and how to minimise the risk of it occurring.<\/p>\n","protected":false},"author":100,"featured_media":429758,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,7619,6257,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-430288","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-health","10":"tag-running","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why Do You Get Side Stitch While Running and How to Get Rid of It? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What causes a side stitch when running and how to get rid of it? Diet, drinking, warming up, deep breathing and good posture can help. Here&#039;s how to do it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-get-side-stitch-while-running-and-how-to-get-rid-of-it\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why Do You Get Side Stitch While Running and How to Get Rid of It? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What causes a side stitch when running and how to get rid of it? Diet, drinking, warming up, deep breathing and good posture can help. 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