Ive been having a huge problem with getting a side stitch during the run portion of the tri. I dont get it swimming or on the bike and if I run without any exercise prior, i really dont get the stitch. For some reason when I get off the bike Ill get the stitch within the first mile of running.
Any suggestions for prevention would be awesome!
Thanks!
Questions…are you eating on the bike? How much are you drinking on the bike? What side of your body is the stitch?
Usually “classic” side stitches are caused by the liver bouncing up and down which pulls (via common connective tissue) on the diaphragm. Try exhaling hard when the left foot strikes the ground - do this for about 2-minutes, I’ve found this to help. It should be noted that after being investigated since the beginning of time, I’ve yet to see a definitive understanding (from the medical community) of what exactly causes side stitches and more importantly…preventive measures. So just keep that in the back of your mind.
I sometimes suffer from side stitches, on the right side, same place every time. I believe mine is caused by exercise induced asthma, sometimes I get it, sometimes I don’t. I only race bikes, so no running or swimming. I haven’t had an episode in a month or so, then 1 the other nite in a crit. I’ve been told to exhale with pursed lips, gonna try that tonight.
I think that so called side stitch in the liver is caused by increased blood flow through the hepatic portal vein. this is just a random theory i have because if I’m doing long hours of training in a glycogen depleted state i start to feel tingly which is a sign of low blood glucose, then i get a quick painful side stitch that usually goes away within a min or two. my theory is that once your body has to start dumping muscle glycogen into the blood its taken to the liver to be converted into a usable form of glucose to fuel energy metabolism.
Asked the same, some years ago.I was guided towards this and seems to kick problem away every time.We all inhale and exhale on a particular sided foot strike.This is duplicating 100% of the entire run.So when that stitch appears next time take note of your foot strike pattern and simply flip the sequence to the other foot .Why it works I don’t know but it seems to,enjoy your running.
I’ve had (and continue to have) SERIOUS issues with stitches in my side during the run. After extensive investigation I’ve come to the conclusion that they are caused by one (or more) of these things:
Biking too hard.
the fix: Go easier on the bike. Start conservative, build to a sustainable power, then scale back in the final KM’s to prep for the run
Lack of core strength/endurance
the fix: hit the gym twice a week, and do exercises that strengthen your abs/obliques especially planks and side planks
Excess body fat
the fix: Eat cleaner, eat less, train more, etc… body fat is not just stored around the outside of your muscle tissue. There is apparently also fat stored in your gut and around your gut underneath your muscles. Based on my own experience I believe that the excess fat in and around your abdomen can cause a lot of discomfort during running especially hard running. Perhaps this is common sense but the leaner you are, the faster you can run and the more comfortable you (and your stomach) will be.
Too much food or liquid bouncing around in your gut.
the fix: Eat and drink in smaller portions while racing so that you don’t stress your stomach too much. Your muscles are requiring a lot of blood during hard races but when you eat, your gut and stomach also ask for blood to breakdown and digest the food. Make sure that you are eating/drinking small enough quantities that your stomach can handle it and digest it while you simultaneously hold a steady race effort. Otherwise you will experience discomfort and potentially stitching.
Going out too fast in the run
the fix: Maybe you are swimming AND biking at a sensible pace that your body is fit/strong enough to handle, but then you are making the mistake of getting off the bike and trying to immediately hold your goal pace for the run. I’ve found that the slower I run out of T2, the faster my run split ends up being overall. Try being EXTREMELY patient in the first few KM’s of your run and slowly building into your pace rather than blasting out of T2 trying to look like a stud for all the spectators. This is especially difficult when you are coming out of T2 with other athletes because the natural tendency of anybody competitive is to run the same pace or faster than the other person, but you have to go your own pace in those first few kms to avoid stitching.
Hope these tips help, mate! I have to remind myself all of these before every race otherwise I stitch, too. Cheers!
Usually “classic” side stitches are caused by the liver bouncing up and down which pulls (via common connective tissue) on the diaphragm.
Wow, that’s a new one. As pointed out on the Wikipedia page, this wouldn’t explain why people experience side stitches while swimming. Most exercise induced muscle cramping is caused by exertion the muscles are not used to, in this case the diaphram. Things you can try during the activity are “belly breathing” and trunk rotations. With improved fitness side stitches should disappear.
Put a little pebble under your tongue…
I used to get stitches right at the start of the run. I realized I was a shallow breather on the bike and deep once I started the run. So now when I am a couple km out from the finish I make sure I take some deep belly breaths to try and stretch out my diaphragm. Since then I’ve almost all but eliminated them.
I experienced this really bad for one year of racing about 3 or 4 years ago…Same thing…races only on the run…Diaphram cramping…For me it was caused by bike fit…Too closed of a hip angle/too much bend and not enough pelvis rotation along with a hard bike in the TT postion basically caused a cramp (side stich)…once I got this fixed, never felt it again…
Prior to this I tried everything with respect to nutrion/hydration…breathing ect…
For me they are 100% related to solid food. I have never gotten one when I take no solid foods for breakfast or on the bike. If I eat solid food I will get stitches every time, like I did yesterday. It doesn’t matter if I run fast, slow, if it’s hot, cold, whatever. Solid food = side stitches/feel like I have to go big potty. Every time.
Thanks guys, I really appreciate all the advice! Being new to this sport makes me realize how much there is to learn about EVERYTHING!! I will try all the “tricks” and hope I find a solution!
Thanks again!!
I’ve had issues with that for years, mainly with shorter more intense races.
Some things that have helped me are:
I hope you find some things that help.
Makes perfect sense that this would work since side stitches are the tightening of tendons connected to the diaphragm. Switching your breathing pattern to the other side flips whatever stress was on the tendon while it’s in use. Best prevention is forcing your body to deal with it by running harder more often (and focusing on keeping your breathing deep and in control while doing it).
Put a little pebble under your tongue…
You all think I’m joking don’t you?
For me they are 100% related to solid food. I have never gotten one when I take no solid foods for breakfast or on the bike. If I eat solid food I will get stitches every time, like I did yesterday. It doesn’t matter if I run fast, slow, if it’s hot, cold, whatever. Solid food = side stitches/feel like I have to go big potty. Every time.
+1 on the stitches, not so much on big potty.
Put a little pebble under your tongue…
You all think I’m joking don’t you?
I left this alone because, well, I used to follow the Grateful Dead and so this has a completely different connotation…
Put a little pebble under your tongue…
You all think I’m joking don’t you?
I imagine that would force us to keep the tongue down and breathe deeper?
Put a little pebble under your tongue…
You all think I’m joking don’t you?
I imagine that would force us to keep the tongue down and breathe deeper?
I picked that little tip up from my history teacher at high school when I ran cross county…Don’t know how but it works for me.
I might give it a try, nothing to lose, other than you saying, Ha I got some idiot to ride around with a pebble under his tongue cause I told him it would help 
.