I ran xc and track for 5 years, and have been doing triathlons for the three years since then. I still have problems with stomach cramps/side stiches when i run fast. Usually they are more prevalent at the beginning of the season when i first start doing speed work again, but i seem to be getting them more than normal. If i get one in a race (sprint or olympic) it is totally game over for me. i know people don’t really know what causes them, but are their any ideas? things you’ve found that help? I have heard people say dehydration, lack of electrolytes, going out too fast, irregular breathing, who knows… I feel like this is a very novice thing that i shouldn’t still be dealing with after 8 years of running!
Its your breathing… Take deep breathes to help get the stitch out…also and i cant remember exactly so try it out BUT the stitch comes from also placing too much pressure on one leg thus it changes your balance and it throws off something(cant remember exactly sorry) but this causes the stitch along with shortness of breathe due to pace… If i have the time and find the study ill post it but i cant promise ill have it up before thurs
the latest issue of Running Times has a good article on this; it’s a combination or irregular breathing and the pull of the diaphram against the liver-when you get one, push in and up at the top of the stitch, slow down to let the breathing regulate and apply pressure to the area- I always seem to get them w/in a mile of off the bike and into a run at sprint races where I’m redlining the whole way-also, if I’m uptight about the race outcome-that doesn’t help
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I used to get them really bad in my first season after every brick and in every race. For me, something to do with the transition from bike to run. In my second season, they went away. The only thing I changed in between season was to shorten my stride and get comfortable running with a cadence just over 90. I think the shorter stride prevented the bouncing that pulls on the diaphgram and other internal organs causing the ligaments to stretch. YMMV Good luck
Here’s what I do when I start to feel a side stitch. I breathe in very deeply then expel the air rapidly. I do this a number of times in a row until it goes away. It works every time for me.
Start your breath when your left foot hits the ground and start your xhale the same way. I read that the stich might be caused because your left side has the heavier organs and tightening your diaphram when you heel strike on the left tightens helps.
No not an April fools comment, it works for me.
As others have said, deep breathing. Specifically, concentrate on deep BELLY breathing. When you take a deep breath, don’t expand your chest. Breath so that your belly expands.
As I understand it, the cramp comes from not enough blood (oxygen) getting to the diaphragm. By concentrating on working the diaphragm it will draw more blood to it (just as with any muscle).
I’ll echo what the others have said, though will preface it by saying that I’ve never been able to immediately get rid of a stitch in a race. Yes, because of the pulling on the diaphragm and the right side internal organs, it’s best to exhale on the left foot strike. Shorter stride makes sense, I’ll have to test that one. The thing that has worked for me in training, though not so much in a race is exhaling like you’re trying to get every molecule of air out of your body. I mean to the point of having to grunt as the air is coming out. You sound like an idiot so it’s easier to do in training with no one around (probably why it didn’t work in a race for me as I was too embarrassed to really let loose).
Hope these help. I’ve been running for over fifteen years and they still hit me, so I wouldn’t think of it as rookie thing. After all this time getting them, trying every piece of advice around, I’d have to chalk it up to genetics. Oh yeah, slowing down works, but that’s no fun.
I think I’ve tried all the things mentioned above and none have resolved my issues. When I race in a regular 5k, 10k or half marathon I never get a stitch so it’s not the way I run or breathe. I ended up experimenting with my sodium intake and bam… I rarely get it now. Only when it’s hotter than normal (sweating more) will I get it since I didn’t compensate for the additional loss of sodium (electrolytes).
Don’t know what this may or may not mean to you, but I was having this problem very regularly in high school. It was only in races and one factor was the adrenaline.
I finally stumbled upon a solution. I avoided dairy products for 24 hours prior to every race and never had the problem again.
For you, it could be unrelated to the colon (that was my assumption back then). If this is your problem it could be gluten, or any number of things. The most likely offenders being lactose followed by wheat gluten.
I’ve only begun to play around with sodium intake. I sweat a lot and I’m a very salty sweater so sodium loss could easily be the cause. What specifically have you found to work? Amount and frequency of sodium supplement for a given race distance (or time running)?
It would be a huge lift if I could find a reliable cure. Anxious to hear your thoughts.
You may be onto something with the electrolytes, I take Endurolytes from Hammer to help offset my longer efforts and I have experienced substantially less cramping, if when I am racing I can taste salt in my mouth then I know the cramps are about to start. It took me two years to figure this out, I first started using Gatorade endurance on the long runs and realized the cramps were subsiding. Now come race morning I drink some Endurance Gatorade and hit some Endurolytes if its going to be a 20+ mile run.
I sought out this thread via the forum search to brush up on the ST advice regarding stitches. After another side stitch bout this past weekend, I wanted to make sure I’m not missing anything. Looks like the same old same old. That’s okay. I will only add my personal observations:
The stitch usually comes on when I near my fitness level (swim, bike, or run). It doesn’t matter what kind of shape I’m in, it rears its ugly head whenever I’m near redline.
The stitch is partially relieved by slowing down, bending slightly forward, breathing deeper (belly breathing), and exhaling on the left leg. To prevent the stitch next time, I need to work on my high-end running speed. Running since January in Zone 1-2 with maybe five short runs at Zones 4-5 is not training my body (or diaphram) to handle the zone 5 effort typical of a 5K run at the sprint triathlon distance.
chiro18 / Matt Amman
Added after Triple T race:
Had a side stitch after every single race. In most cases the stitch went away between 1-2.25 miles. Nevertheless, it meant running 30-45 seconds slower to do so. I’m a bit frustrated to say the least.
I cranked out a PR HIM two months ago and never ever flirted with a side stitch during the race. The biggest difference was the increase in level of fitness between TTT and the HIM. I was in the best shape of my life.
Having a banana prior to working out seems to cause a side stitch – more so prior to swimming. I’ve read elsewhere about connection between bananas and side stitches.
Here in 2009 my thinking remains unchanged. The only slight clarification to include would be pain patterns differences due to anatomical discrepancies. For example, an individual with a left lateral curvature in the Lumbar spine is likely to have a different pain pattern than somebody with normal spinal architecture. With the liver likely sitting lower in the abdominal cavity, one might not have the knife stabbing pain originating at the classic rib-abdominal intersection.
I get side stitches during the run leg of triathlons every time I eat something solid before the race, even if it’s 4 or 5 hours before the start. I’ve switched to soy milk with some maltodextrin in it, 4 hours and 2 hours before the start. Never had problems ever since.