How to Deal with Stitch When Out Running
If you've ever been running then you'd have experienced stitch at least once on your travels. Where there might be some instances where you can run through it and ignore it, there are others that force you to stop and clutch the side of your stomach. This might seem worrying, but it happens for several reasons, including:
- Your muscles are in spasm, particularly your diaphragm, as this is what we use to breathe and it's not used to working that hard
- The membrane lining your abdominal and pelvic cavities is irritated by the movements of your abdominal wall
- There's stress on the spine thanks to vertical or rotational movements that naturally occurs when someone runs
- You've eaten food or drunk a substantial amount of fluid before hitting the pavement
Experiencing stitch shouldn't make you feel as though you're unfit or that you aren't any good at running. Anyone can get stitch thanks to the aforementioned reasons and where it might subside the more you go running, there are other times where you'll just have to accept that it's something you suffer with every now and again. But having said that, there are some easy ways to deal with stitch when you're out and about.
Slow down & pace yourself
When out running, the sole purpose is to not stop at any point, even if you end up walking when you get tired or experience pain. The same goes for when you feel stitch coming on. Make sure you slow down your activity but keep moving. Your muscles need to get used to this movement but you don't want to over do it and cause yourself more harm. Slow your pace down and focus on breathing at the same time. You'll find that your stitch will soon disappear.
Practice your belly breathing
Also known as diaphragmatic breathing, this is when you slow your breathing down and focus solely on that. If you experience stitch when out running, stop and take a few deep breaths, straight down into the pit of your stomach. Allow your tummy to expand as you exhale. Do this a few times, breathing as full and as deep as possible until the pain subsides.
Stretch out your arms & your abdomen
Do this before you go out for a run. Stretch your arms up over your head, as if you want to touch the ceiling. Then bring your arms over the right then stretch them over to the right. This helps to prep your muscles that could become irritated by irregular movements. It's worth trying if you experience stitch every time you go running or if you'll be running a considerable distance.
Run through it
If you feel as though stitch is coming on, then stop and take a quick breather, literally. Take slow, deep breathes, in through the nose and out through the mouth. Place your hand on the area where your stitch might be coming from and push down on the area whilst taking a breath in.
As you exhale, push a little deeper into the spot where the stitch is occurring. If you don't want to stop completely (which isn't recommended when out running as it could cause muscle cramps in the legs and feet), then do this whilst walking. Once the stitch has subsided, start running again.
Eat the right things & at the right time
Avoid eating heavy, triggering foods before doing any kind of workout. You should try to avoid eating or drinking substantial amounts at least one hour before your run and avoid drinks with high sugar content, caffeine levels and/or alcohol. You should also refrain from drinking carbonated drinks.
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I hope you enjoyed this blog post. Let me know in the comments below whether any of these methods have worked when you've been out running and experienced stitch and I'll see you again very soon with a brand new blog post :)
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