My Battle with Runner’s Stitches

Running has been my passion since I was 16. For years, it’s been my way to clear my mind and push my limits. But recently, something started slowing me down: a sharp, stabbing pain in my side just minutes into my run.

If you’ve ever felt that burning sensation under your ribs, you know how frustrating it can be. This common issue is called a runner’s side stitch—and the good news is, you don’t have to live with it.

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What Is a Runner’s Stitch?

Scientifically known as exercise-related transient abdominal pain (ETAP), a runner’s stitch feels like a cramp or stabbing pain along the side or under the ribs.

Researchers believe runner’s stitches may be caused by:

• Diaphragm fatigue or stress (the muscle that controls breathing)
• Shallow breathing patterns
• Eating or drinking too close to exercise
• Weak core muscles or poor posture while running

For me, diet played a huge role—heavy meals or even sports drinks with artificial dyes made my stitches worse. But another overlooked factor is core strength. A weak core puts more strain on the diaphragm, making stitches more likely.

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5 Proven Ways to Prevent Runner’s Stitches

1. Practice Deep Belly Breathing

Most runners breathe shallowly from the chest without realizing it. Instead, use diaphragmatic breathing—let your stomach expand with each inhale and deflate with each exhale.

Try this rhythm: inhale for three steps, exhale for two steps. It trains your diaphragm to stay relaxed and reduces cramping.

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2. Warm Up Before You Run

Jumping straight into a run can shock your muscles and diaphragm. Spend 5–10 minutes warming up with:

• High knees
• Side stretches and torso twists
• Arm circles to open the chest

A proper warm-up prepares your breathing muscles and lowers the risk of stitches.

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3. Maintain Good Posture & Core Engagement

Slouching or running with tight shoulders compresses the lungs. Stay upright, relax your shoulders, and gently engage your core.

Bonus: Strength training (planks, squats, rotational core work) builds a more stable foundation and reduces the strain that leads to stitches.

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4. Time Your Meals & Hydration Right

Eating the wrong foods—or eating too close to a run—is one of the biggest stitch triggers.

• Eat 1.5–2 hours before running.
• Choose light, easy-to-digest meals (oats with fruit, rice with lean protein).
• Avoid sugary, fatty, or greasy foods pre-run.
• Skip carbonated drinks before training.
• Sip water throughout the day instead of chugging right before you run.

Keeping a food + run journal can help you spot patterns in what triggers your stitches.

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5. Quick Fixes for Mid-Run Stitches

Even with prevention, stitches can sneak up. Here’s how to stop them fast:

• Slow down or walk briefly.
• Exhale forcefully when the foot opposite your stitch side hits the ground.
• Press your hand on the painful spot and lean slightly forward.
• Stretch by reaching your arm overhead and bending away from the stitch.

Most stitches fade in just a few minutes with these techniques.

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Bonus Training Tips

• Add resistance training 2–3 times per week.
• Build mileage gradually instead of jumping distances.
• Mix in cross-training (cycling, swimming) to reduce repetitive strain.

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Final Thoughts

Runner’s stitches may be common, but they don’t have to control your training. By focusing on breathing, strengthening your core, and timing your meals, you can reduce or even eliminate stitches altogether.

Running should feel freeing—not painful. Use these strategies to keep your runs smooth, powerful, and stitch-free.

At Reijin Fitness, we focus on the overlooked details that make the biggest difference in your performance. Follow us for more science-backed health and fitness strategies.