Runners get side stitches because the diaphragm and its connective tissues can be irritated by breathing pattern changes, movement, or a full stomach during running.
That sharp pinch under the ribs is common and annoying, but you can usually relieve or prevent it with a few simple habits. This guide explains why do runners get side stitches, what makes them worse, and clear steps to reduce them next time you run.
Check with a doctor before starting a new training plan or if you have severe or recurring chest or abdominal pain.
Quick Answer: Side stitches (exercise-related transient abdominal pain) happen when the diaphragm, its ligaments, or the abdominal wall are stressed by repetitive bouncing, shallow breathing, or exercise soon after eating. Slower breathing, adjusting pace, and timing your food and fluids can stop a stitch within minutes.
Key Takeaways
- Side stitches result from irritation of the diaphragm, supporting ligaments, or abdominal wall during movement and breathing changes.
- Common triggers are shallow or rapid breathing, eating or drinking within 30 to 60 minutes of running, and sudden intensity increases.
- Short-term fixes include altering breathing, slowing pace, and pressing into the hurt area; prevention uses gradual warmups and food timing.
In This Guide
What Causes Side Stitches?
A side stitch is a sharp, localised pain under the ribs, usually on the right side but sometimes left. Several factors can cause it, and more than one often acts together.
Key Mechanisms
- Diaphragm strain: The diaphragm helps you breathe and moves rhythmically. Fast, shallow breathing or high-impact movement can irritate it.
- Ligament tugging: The diaphragm connects to abdominal organs with ligaments. When those organs bounce during running, the ligaments can pull and cause pain.
- Abdominal wall stress: Muscles of the belly can cramp from poor posture or sudden exertion.
- Blood flow and gut fullness: Exercising soon after eating or drinking a lot can increase movement and perceived discomfort in the abdomen.
Who Gets Side Stitches And When?
Anyone who runs can get a stitch, from beginners to seasoned racers. Certain situations raise the odds:
- Running hard (intervals, sprinting) or suddenly increasing pace.
- Eating a meal or large snack within 30 to 60 minutes before running.
- Drinking a large volume of fluid right before exercise.
- Poor posture or shallow, rapid breathing patterns.
Picture this: you decide to sprint the last 400m of a parkrun without changing your breathing pattern and feel a sharp twinge under the right ribs within a minute. Or, say you ate a sandwich 20 minutes before a tempo run and get a stitch in the first mile.
How Can I Stop A Stitch Fast?
Most stitches subside within a few minutes if you adjust what your body is doing. Try these immediate actions.
- Slow down or walk for 30 to 90 seconds to reduce jarring and let breathing normalise.
- Take deep, diaphragmatic breaths: inhale through the nose to a count of 3, exhale through the mouth to a count of 4, repeat 6 to 10 times.
- Press gently into the painful spot with your fingers while breathing deeply; hold pressure for 10 to 20 seconds, release, and repeat.
- Bend forward slightly or raise your arms overhead to stretch the right upper abdomen; hold for 10 to 20 seconds.
- If pain persists, stop and walk until it eases. Avoid heavy coughing or sudden movements that intensify pain.
How Do I Prevent Side Stitches?
Prevention focuses on breathing, timing food and drink, and training the body to tolerate impact.
- Warm up for 8 to 12 minutes with easy jogging and dynamic stretches before higher-intensity work.
- Practice belly breathing during runs: aim for two or three steps per inhale and two or three per exhale to keep breaths deep and rhythmic.
- Wait 30 to 90 minutes after a small snack and 2 to 3 hours after a large meal before running, depending on what and how much you ate.
- Limit large volumes of fluid immediately before a run; sip 150 to 250 ml (5 to 8 oz) about 10 to 20 minutes beforehand if you need a drink.
- Build intensity gradually: increase weekly training load by no more than 10% to 15% and include strength work for core and glutes twice a week.
Warning Signs To Take Seriously
Most stitches are harmless, but some symptoms need medical attention. Stop exercising and seek urgent care if you have:
- Sharp chest pain that spreads to the arm, jaw, or back.
- Shortness of breath that does not improve when you stop.
- Fainting, dizziness, or severe nausea.
- Pain that lasts hours or gets worse despite rest.
When To See A Doctor
- If stitches recur every time you run despite preventive measures.
- If pain is accompanied by fever, vomiting, or blood in stools.
- If you have a known heart or lung condition and experience new chest or abdominal pain.
Comparison Of Common Causes And Fixes
| Cause | Typical Signs | Quick Fix |
|---|---|---|
| Shallow or rapid breathing | Tightness under ribs, worsens with exertion | Slow diaphragmatic breaths and reduce pace |
| Eating or drinking too soon | Fullness, cramping shortly after start | Walk and allow digestion; schedule meals earlier |
| Sudden intensity increase | Sharp twinge with faster pace or hills | Drop intensity, do 8 to 12 min warmup |
| Weak core or posture | Recurrent stitches over weeks | Add core and posture drills twice weekly |
Frequently Asked Questions
Do side stitches mean I have a serious medical problem?
A short answer is no; most side stitches are benign and related to breathing or recent eating. Seek medical care if pain is severe, spreads, or is accompanied by fainting, breathlessness, or other worrying signs.
Can I run with a side stitch?
Yes, you can often continue at a lower intensity or walk while using deep breaths and pressing the spot. If pain stays strong, stop and rest until it eases.
How long does a stitch usually last?
Most stitches ease within a few minutes after slowing down and adjusting breathing. Rarely they last longer, in which case rest and, if needed, medical evaluation are wise.
Does drinking water cause stitches?
Drinking large amounts right before a run can contribute, especially if combined with running hard. Small sips 10 to 20 minutes before should be fine for most people.
Will core exercises stop side stitches completely?
Stronger core and better posture reduce the likelihood of recurring stitches, but they do not guarantee they will never happen. Combine strength work with breathing practice and proper meal timing.
Are stitches the same as cramping?
Not exactly. A stitch is usually localised under the ribs and tied to breathing or ligament strain. Cramping often affects muscle groups like calves and feels different in location and duration.
Keep Running, Smarter
Side stitches are normal for many runners, and most can be eased quickly by slowing down, breathing deeply, and adjusting food and drink timing. Use these tips in your next run and note what works for you, the right mix of warmup, breathing and pacing will cut your chances of a stitch.
This article is for general information only.