How To Stop Your Side From Hurting While Running

Running is a great way to stay fit and release stress, but there’s nothing worse than a side stitch that can ruin the entire experience. I’ve experienced this myself, and it can be incredibly frustrating and painful. However, over the years, I’ve discovered some strategies and techniques that have helped me prevent and alleviate side stitches while running. In this article, I’ll share my personal tips and tricks to stop your side from hurting while running.

What Causes Side Stitches?

Before we dive into the solutions, let’s understand why side stitches occur in the first place. A side stitch, also known as exercise-related transient abdominal pain (ETAP), is a sharp or cramp-like pain that occurs on the side of your abdomen, usually just below the ribs. The exact cause of side stitches is still not fully understood, but there are a few theories:

  • Diaphragm irritation: One theory suggests that side stitches occur due to the stretching or spasming of the diaphragm, the muscle responsible for breathing. This could be caused by inadequate warm-up, poor posture, or shallow breathing while running.
  • Reduced blood flow: Another theory proposes that side stitches are a result of reduced blood flow to the diaphragm and surrounding muscles during exercise. This reduced blood flow can cause cramping and pain.
  • Stomach movement: Some researchers believe that side stitches are caused by the movement of the internal organs, particularly the liver and spleen, which can put pressure on the diaphragm and cause pain.

Tips to Prevent Side Stitches

Now that we have a basic understanding of what causes side stitches, let’s explore some strategies to prevent them:

  1. Warm-up properly: Taking the time to warm up before your run can significantly reduce the chances of experiencing side stitches. Start with a light jog or brisk walk for 5-10 minutes, gradually increasing your pace. This will help prepare your body for the demands of running.
  2. Focus on your breathing: Shallow breathing is a common trigger for side stitches. During your run, make a conscious effort to take deep, diaphragmatic breaths. Inhale deeply through your nose and exhale fully through your mouth. This will help relax your diaphragm and prevent cramping.
  3. Avoid eating a large meal before running: Running on a full stomach can increase the risk of side stitches. Allow at least 2-3 hours after a heavy meal before going for a run. If you need to eat something, opt for a light snack like a banana or a handful of nuts.
  4. Stay hydrated: Dehydration can contribute to muscle cramps, including side stitches. Make sure to drink enough water throughout the day, especially before and during your runs. Aim to consume at least 8-10 glasses of water daily.
  5. Improve your posture: Maintaining good posture while running can help prevent side stitches. Keep your back straight, shoulders relaxed, and core engaged. Avoid slouching or hunching over, as this can put unnecessary strain on your diaphragm.

What to Do If You Get a Side Stitch?

Despite our best efforts, sometimes side stitches can still occur during a run. If you do experience a side stitch, here are a few things you can try to alleviate the pain:

  • Slow down or walk: Reduce your speed or take a short break to walk until the pain subsides. This can help relax the muscles and allow the diaphragm to recover.
  • Change your breathing pattern: Experiment with different breathing patterns to find what works best for you. Some runners find relief by exhaling forcefully when the opposite foot hits the ground.
  • Massage the area: Gently massage the affected area with your fingertips or apply pressure with your hand. This can help relieve tension and reduce the pain.
  • Stretch: Slowly stretch your upper body, focusing on the side where the stitch is located. Reach your arm overhead and lean to the opposite side to stretch the affected muscles.


Side stitches can be a real nuisance, but with the right strategies, you can minimize their occurrence and manage them effectively when they do happen. Remember to warm up properly, focus on your breathing, and take care of your overall hydration and nutrition. By implementing these tips and tricks, you’ll be able to enjoy your runs without the discomfort of side stitches. Happy running!