avoiding getting a stitch when running

DublinDilbert

Hi All,

I'm looking for ways to avoiding getting a stitch when running.... i've tried qutie a few things and the odd time i still get a stitch in my side, so not sure what I'm doing wrong...

Here's what i do:-

Don't drink too much in the 2 hours before going to the gym

Don't eat 3 hours before going to the gym

Do good warm up, 15 minutes intense on the cross trainer

Then strech

Then do a 5 minute fast walk on the treadmill, then start my run....


While running on the thread mill i do some stretches, arms up in the air and behind my back sort of thing and this seems to help a little bit...

If i can get passed 20 minutes without a stitch i can happily run away as long as i want, which makes me think its something in my warm up...

BossArky

What kind of weight are you? If you have a slighty higher bodyfat % then it could be these extra bits jiggling around.

I only get a stitch if I eat or drink about 45 mins before running.

cowzerp

Make sure your not dehydrated and drink an electrolyte drink to replace lost salts-also the fitter you are the better at getting oxygen too your muscles so stick at it and get fitter..

DublinDilbert

BossArky wrote:

What kind of weight are you? If you have a slighty higher bodyfat % then it could be these extra bits jiggling around.

I only get a stitch if I eat or drink about 45 mins before running.

there's probably not alot Jiggling around, i'm 5'11'' and about 12.3stone ( that's if my bathroom scales is accurate )...

I find eating 3 hours before is optimal, any more than that and i'll be hungry, any less than that and i'll get a stitch..

NoQuarter

just a pointer on when ya do get a stitch, i get rid of mine by clenching the same muscles as i use when goin for a poo!!yes really! but dont clench too hard or you might have an accident :eek: try it the next time ya get one it works for me!

Odysseus

Generally when I get one my pace is out of synch with my breathing if I get them back together it usually dissappears.

DublinDilbert

Odysseus wrote:

Generally when I get one my pace is out of synch with my breathing if I get them back together it usually dissappears.

http://www.brianmac.co.uk/stitch.htm says:-
You should try to synchronise your breathing pattern with your running, and exhale when the foot on the not hurting side touches the ground, i.e. when you have stitch in your right hand side, try to exhale when your left foot touches the ground.
http://ask.yahoo.com/20050922.html


Although this one seems to think it's a lack of oxygen getting to certain muscles...

http://wiki.answers.com/Q/What_causes_a_stitch_when_exercising

cunnins4

I usually find slowing down a little gets me through a stitch and it goes away. I used to find it was a mental thing with me. If I was going out on a long run I'd get a stitch after 15 mins or so (like my body giving out to me and trying to get me to stop, sound stupid i know!) but if I kept at it the stitch would go away.
A few people have asked me about this and I always just say i run it off. Not a lot of people have found this helpful, but it works for me!

Other than that, just getting fitter and not eating too soon before seem to be the other things that affect whether I get a stitch or not. Try different combinations of food and water in the lead up to your run. 3hrs seems a long time before a run to stop eating.

Khannie

Honestly, I can't really see where you're going wrong. What do do know is:

Cold liquid before / during exercise = stitch. Try drinking body temperature liquids. Before muay thai classes (which is a /serious/ workout) I drink half a litre of room temperature water, then continue drinking another half litre during the class. Good ol' Paul Kelly told me to keep it room temperature to avoid a stitch. Works a charm for me.