Side stitches when running: causes and how to avoid them

Side stitches - a phenomenon that every runner knows. They appear suddenly, stab painfully under the ribs and can slow down even the most motivated athletes. Whether you're a beginner or an experienced runner, side stitches are one of the most common complaints when running and can quickly turn training into torture. But what exactly causes side stitches and how can you effectively prevent them?

In this article, you'll learn what's behind the uncomfortable side stitch, why it occurs so often when running, and which simple tips and tricks can help you avoid it. With a deeper understanding, you can take your running training to the next level - without the pain that has stopped you so far.

What is side stitch and why does it occur?

Side stitches, also known as side cramps or side stitches , are sudden pains that typically occur below the ribs, usually on the right side. Although the exact cause of the phenomenon is not yet fully understood, there are several theories that explain why they are so common when running.

spasm of the diaphragm

One of the most widely accepted theories is that side stitches are caused by overuse of the diaphragm . The diaphragm, an important respiratory muscle, plays a major role in running as it controls the rhythm of breathing. Intense exercise, especially with an irregular or incorrect breathing pattern, can spasm the diaphragm and lead to pain.

circulatory problems

When you run, a large amount of blood is pumped to the muscles in your legs to supply them with oxygen and nutrients. This can reduce blood flow to the diaphragm and other internal organs, potentially leading to the characteristic pain.

Inappropriate food intake before running

A common cause of side stitches is eating shortly before exercise . A full stomach requires additional blood flow for digestion, which can lead to additional strain on the diaphragm. Foods that are particularly high in fat or difficult to digest can increase the likelihood of side stitches.

Incorrect posture

Incorrect posture while running - such as slumping your shoulders or leaning your upper body forward - can limit the freedom of movement of the diaphragm and thus lead to side stitches. An upright posture is crucial to relieve the pressure on the diaphragm.

How can you avoid side stitches?

Side stitches can be uncomfortable, but there are some tried and tested strategies that can help you significantly reduce the risk. Here are the best tips to get through your run pain-free.

Pay attention to your breathing

One of the most effective ways to avoid side stitches is to breathe properly. Deep abdominal breathing instead of shallow chest breathing can help relax the diaphragm. Focus on breathing deeply in and out, making sure you keep your breathing rhythm even. A rule of thumb: breathe in for two counts and out for two counts.

Running on an empty stomach

A full stomach can cause side stitches. Wait at least 2-3 hours after a large meal before starting to run. If you need a snack beforehand, choose something that is easy to digest, such as a banana or yogurt, that won't sit heavily on your stomach.

Proper warm-up

A good warm-up program prepares your body for exercise and can help prevent side stitches. In particular, warming up the diaphragm with deep breathing exercises and light stretching can help reduce the risk. Before running, do some dynamic exercises such as leg swings and gentle torso twists.

Start slowly

A common cause of side stitches is starting your run too quickly. If you run too suddenly and at too high an intensity, your body will quickly become overwhelmed. Start your training slowly and gradually increase the pace to give your body a chance to adapt.

Walking upright

Make sure you maintain a stable and upright posture while running. Keep your shoulders relaxed and your back straight so that your diaphragm has enough freedom of movement. Avoid bending forward while running, as this can put additional pressure on the diaphragm.

What to do if you get side stitches?

Despite all preventative measures, you may still get side stitches. When this happens, it is important to react quickly to relieve the pain and get back to a comfortable run.

reduce speed

As soon as you feel the first sign of a stitch in your side, you should immediately slow down or switch to walking mode for a short time. This will reduce the strain on your body and give your diaphragm a break.

Breathe deeply

Concentrate on breathing deeply into your belly and actively relaxing your diaphragm. Breathe in and out slowly and evenly, trying to relax the area of ​​pain through breathing.

side stretch

Stand still, press your hands on the affected area and tilt your upper body towards the painful side . This stretches the diaphragm and can relieve the spasm. Hold the stretch for about 20-30 seconds before continuing to run.

head-hand coordination

If you always have side stitches on the same side (eg right), try adjusting your breathing technique. For example, always exhale on the right foot to reduce pressure on the diaphragm.

Conclusion: Side stitches do not have to be a permanent problem

Side stitches are uncomfortable, but they can be managed with the right technique and a few simple preventative measures. Make sure you breathe consciously , give your body the time it needs to adjust, and ensure more freedom of movement in the diaphragm by maintaining an upright posture. If you still get side stitches, slow down, breathe deeply, and stretch - this will help you get rid of the pain quickly and continue your training.

With the right preparation and technique, you can concentrate fully on your running training – without side stitches getting in the way!

Tip: Regular breathing exercises can help you increase your lung capacity and strengthen your diaphragm – which reduces the risk of side stitches in the long term!