Lila laced up her new running shoes, excited to hit the park for her third week of training. She’d just started a 5K plan, and today was supposed to be a 20-minute jog. But 10 minutes in, a sharp pain stabbed her right side—like someone was pinching her ribs. She slowed to a walk, gasping, and wondered: Why do these side stitches happen, and how do I make them stop? If you’ve ever felt that same jolt, you’re not alone. Side stitches (officially called exercise-related transient abdominal pain, or ETAP) are super common for beginner runners, but they don’t have to ruin your workout.
Why Do Side Stitches Happen Anyway?
Experts aren’t 100% sure what causes ETAP, but there are a few leading theories. Most point to the diaphragm—the muscle that helps you breathe. When you run, your diaphragm moves up and down quickly, and if it’s strained (from shallow breathing, for example), it can spasm, causing that sharp pain. Other factors include eating a heavy meal or drinking sugary drinks less than an hour before running, poor posture (slouching while running), or even dehydration.
Here’s a quick breakdown of the main causes and how to address them:
| Cause | Immediate Fix |
|---|---|
| Shallow breathing | Take slow, deep breaths (inhale for 4 counts, exhale for 6) |
| Diaphragm strain | Press your fist gently into the painful area while breathing deeply |
| Eating/drinking too close to running | Wait at least 1-2 hours after a meal before running; sip water instead of chugging |
| Poor posture | Stand tall, keep your shoulders back, and engage your core |
| Dehydration | Sip water before and during your run (avoid sugary sports drinks for short runs) |
5 Ways to Stop Side Stitches Mid-Run
- Adjust your breathing: Instead of quick, shallow breaths, switch to belly breathing. Inhale through your nose for 4 seconds, filling your lungs and belly, then exhale slowly through your mouth for 6 seconds. This calms the diaphragm.
- Press the pain: Make a fist and gently press it into the area of the stitch while continuing to breathe deeply. Some runners also find that bending forward slightly helps.
- Slow down or walk: Reducing your pace gives your diaphragm a chance to relax. You don’t have to stop entirely—just take a few minutes to walk at a brisk pace until the pain fades.
- Stretch gently: Raise the arm on the opposite side of the stitch above your head and lean to the side. Hold for 10-15 seconds. This stretches the abdominal muscles and relieves tension.
- Stay hydrated: If you’re dehydrated, sip a small amount of water. Avoid chugging, as this can make the stitch worse.
“It does not matter how slowly you go as long as you do not stop.” — Confucius
This quote rings true for beginner runners dealing with side stitches. Don’t let a temporary pain make you quit. With the right techniques, you can keep going and build your endurance over time.
Common Question About Side Stitches
Q: Should I stop running if I get a side stitch?
A: Not necessarily. Try one of the fixes above (like adjusting your breathing or pressing the pain) first. If the pain is severe or doesn’t go away after a few minutes, stop and walk until it fades. If stitches happen often, consider adjusting your pre-run routine (like eating earlier or staying hydrated).
Side stitches are a common hurdle for beginner runners, but they’re manageable. By understanding the causes and having a few quick fixes in your toolkit, you can keep your runs pain-free and enjoyable. Remember—every runner starts somewhere, and small adjustments can make a big difference. Lace up, breathe deep, and keep going!
