You’re out for a run, maybe just a relaxed jog or maybe you’re pushing the pace in a race. Everything feels good and then you get that twinge in your side. You try to ignore it and run on but it doesn’t want to be ignored and gets gradually worse. That annoying, stabbing cramp makes it hard to breathe and even harder to keep moving. Most of us know this feeling all too well. It’s the classic side stitch.
We’ve seen runners of all levels deal with this. Beginners often worry they’re doing something wrong, while experienced marathoners sometimes get caught off guard in the middle of a hard session. The reality is stitches happen to everyone. The key is knowing how to get rid of a stitch in the side quickly and how to stop a stitch from ruining your run.
In this post, we’ll cover:
- Why stitches happen
- How to get rid of a stitch when running
- How to stop a stitch before it starts
- Why you shouldn’t worry too much when one shows up
What Exactly Is a Side Stitch?
The official name is Exercise-Related Transient Abdominal Pain (ETAP). That’s quite a mouthful and most of us have never heard it referred to it by this name. We just call it a stitch and the majority of us have dealt with quite of a few of them!
It’s usually a cramp or stabbing pain felt just below the ribs, more often on the right side than the left.
There has been a lot of research on the subject but there are no definitive answers as to why they occur. The most popular theories seem to focus on the diaphragm and the abdominal lining.
- Diaphragm stress: The diaphragm is your main breathing muscle. Some studies suggest that during running, the ligaments connecting the diaphragm to your abdominal organs are tugged downward, creating strain and pain.
- Irritation of the abdominal lining: Other researchers think the stitch is irritation of the peritoneum, the thin layer of tissue that lines your abdomen. When running, especially after a meal or sugary beverage, pressure in the abdomen reduces the space between the layers of abdominal lining and causes them to rub together, producing pain and discomfort.
- Restricted blood flow: Another theory is that blood is diverted away from the diaphragm during exercise, making it spasm.
While the exact cause is still debated, we do know what tends to bring them on. Stitches are more common when:
- You eat too close to running, especially sugary or fatty foods
- You drink a lot of water or sports drink right before heading out
- Your breathing is shallow or irregular
- Your core is weak and your posture is poor
- You suddenly increase intensity without warming up
- Your stress level is high
So while the science may not give us a single answer, years of coaching and plenty of personal experience show us patterns we can use to manage and prevent them.
How to Stop a Stitch Before it Starts
Knowing how to get rid of a stitch when running is great, but prevention is even better. Here are some steps to stop stitches from showing up in the first place.
1. Time Your Meals
We recommend the 2–3 hour rule. Avoid heavy meals within two to three hours of running. If you need a snack, keep it light: a banana, a slice of toast, or a small energy bar about 60–90 minutes before heading out.
Greasy, sugary, or high-fibre foods right before running are stitch triggers for many people.
2. Hydrate Smartly
Hydration is essential, but timing matters. Chugging a pint of water just before your run is almost a guarantee for a stitch. Instead sip small amounts throughout the day. Drink a little in the 30–60 minutes before you head out. Take smaller sips rather than big gulps.
This keeps you hydrated without sloshing liquid in your stomach.
3. Strengthen Your Core
A strong core supports your posture and reduces stress on your diaphragm. You don’t need to spend hours in the gym. Just add a few simple exercises two or three times a week. Examples include: planks, glute bridges or deadbugs.
Over time, you’ll notice not only fewer stitches but also better running form and less risk of injury.
4. Warm Up Properly
Starting a run too fast is another stitch trigger. Spend 5–10 minutes easing in with a brisk walk or gentle jog. Add a few dynamic stretches like leg swings or high knees. Use this time to check in on your breathing pattern so you set a steady rhythm from the start.
How to Get Rid of a Stitch When Running
If you’re wondering how to get rid of a stitch in side once it hits, here are 3 practical tools you can use right in the middle of your run.
1. Slow Down and Focus on Your Breathing
Shallow chest breathing is often linked with stitches. Instead, switch to deep belly breathing:
- Inhale through your nose and fill your belly, not just your chest.
- Exhale slowly through your mouth, emptying your lungs completely.
- As you exhale, press your hand gently against the stitch. That counter-pressure can help ease the cramp.
It might feel uncomfortable at first, but after a few breaths, many runners notice relief.
2. Time Your Breathing With Your Stride
Here’s a trick many experienced runners swear by:
- If your stitch is on the right side, try exhaling when your left foot hits the ground. If it’s on the left side, exhale as your right foot strikes. When your foot lands, your organs are pulled slightly downward. If you exhale on the same side as the stitch, it increases pressure on your diaphragm. By switching sides, you take that extra load off. Ensure you exhale fully, emptying your lungs fully.
It takes practice, but once you get into the rhythm, this method works wonders.
3. Stretch or Bend Forward
If the stitch refuses to go away, don’t be afraid to stop for a moment. A few stretches can help relax the diaphragm:
- Raise your arms overhead and lean gently away from the side with the stitch.
- Or bend forward slightly while exhaling slowly.
Both methods stretch the abdominal muscles and can reset your breathing.
Advice for How to Get Rid of a Stitch
I want you to know that stitches are not a sign of weakness or proof that you’re “not a real runner.” They happen to everyone, even elite marathoners. What matters is having a plan to deal with them and building habits that make them less frequent.
Running is as much about learning how your body works as it is about covering miles. When you figure out how to stop a stitch mid-run or prevent it before it starts, you’re adding another tool to your runner’s toolkit.
To recap, here’s your stitch survival plan:
During a stitch:
Slow your pace and focus on belly breathing.
Exhale on the opposite foot strike.
Apply gentle pressure or stretch if needed.
To prevent stitches:
Avoid eating too close to a run.
Sip water instead of chugging.
Strengthen your core regularly.
Warm up gradually before hard efforts.
At Achieve Running Club, we see progress not just in finish times but also in the way runners handle setbacks. A stitch, shin splints, a tough day when motivation dips, these are all part of the journey. Sharing strategies and supporting each other makes the road easier and more enjoyable.
Join the Achieve Running Club Community to Share your Experience
Learning how to get rid of a stitch when running is a rite of passage for runners of all levels. The next time it happens, don’t panic. Breathe deeply, adjust your rhythm, and know that it will pass. And if you keep practicing the prevention tips, you’ll find stitches showing up less often.
Running is a journey filled with small challenges, and each one teaches you something new about your body. Keep showing up, keep learning, and keep running your path. You’re not alone out there, we’re all figuring it out together. At Achieve Running Club, we see progress not just in finish times but also in the way runners handle setbacks. A stitch, shin splints, calf cramps, a tough day when motivation dips, these are all part of the journey. Sharing strategies and supporting each other makes the road easier and more enjoyable.
Coach Roisin
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