Side Stitches All The Time

if832uspx4eogt

I've been running for about 6 months, my usual distance is about 10km however recently these runs have become more of a struggle than anything.

On a good day, I can go about 8km feeling reasonably OK, but then my body just shutsdown and it's sore when I run. On bad days, the stitches can kick in around 2km.

I've tried not eating for upto 3 hours before but it's not working. I've tried taking huge breaths but they are making me feel more out of breath.

I don't know what to do, can anyone help! Going running used to be fun and now it's like a chore because I know I'm going to be in such pain by the end.

Murph_D

Fellow sufferer here - usually only during hard racing but sometimes during slow training runs. The science of stitches is very inconclusive. There is little consensus on the causes. As to management, if you google you'll find some advice but I find the only solution is to slow down. Maybe you're running too fast? Some get issues from drinking water too close to starting the run, could that be part of it?

walshb

Listen to your body. It is probably nothing but your body saying leave me alone, I don't want this. If after 2-3 ks you are feeling this, follow my "log" and aim for a max of 5 k per run, and when the body starts telling you to stop, obey it.

if832uspx4eogt

I'm tracking my running speed, but I don't understand it. (5'04"/km is my average, if anyone can tell me that's good or not that would be good).

Maybe my body is just telling me to stop, I never thought of it. Maybe 10km every run is too excessive.

walshb

Sophie Ugly Handgun wrote: »

I'm tracking my running speed, but I don't understand it. (5'04"/km is my average, if anyone can tell me that's good or not that would be good).

Maybe my body is just telling me to stop, I never thought of it. Maybe 10km every run is too excessive.

5 mins 4 is slow enough, well slow enough for an in shape male adult.

NetwerkErrer

There's loads of speculation abound to why side stitches happen but in fairly new runner, an unconditioned diaphragm is the most likely cause. The diaphragm gets stronger as the longer a person runs so side stitches eventually become rare.

It's why you get them when you run after eating, your stomach is full so the diaphragm is constricted of space to move.

One way of dealing with a stitch when it's not caused by a full stomach is to focus on belly breathing. Breathe from the bottom of your diaphragm and the pain should ease up. If not, place your hand on the stitch and massage it.

if832uspx4eogt

Cheers, I'll try really focus on my breathing next time I run!

pgmcpq

Take a look at http://www.runnersworld.com/running-tips/four-ways-stop-dreaded-side-stitch

I have found getting control of my breathing (as NE said learning to "belly breath") helpful in preventing and getting through stitches. This is not taking huge breaths - it is learning to "fill" the belly on inhale, and fully exhale. It take a bit practice, it is not something that get's fixed over night. Again, the emphasis is on control. This at least has been my experience for what is worth.

RacoonQueen

Sophie Ugly Handgun wrote: »

I've been running for about 6 months, my usual distance is about 10km however recently these runs have become more of a struggle than anything.

On a good day, I can go about 8km feeling reasonably OK, but then my body just shutsdown and it's sore when I run. On bad days, the stitches can kick in around 2km.

I've tried not eating for upto 3 hours before but it's not working. I've tried taking huge breaths but they are making me feel more out of breath.

I don't know what to do, can anyone help! Going running used to be fun and now it's like a chore because I know I'm going to be in such pain by the end.

Sophie Ugly Handgun wrote: »

I'm tracking my running speed, but I don't understand it. (5'04"/km is my average, if anyone can tell me that's good or not that would be good).

Maybe my body is just telling me to stop, I never thought of it. Maybe 10km every run is too excessive.

Do you ever race? If so, what do you run for 5k and 10k? Is 5 mins the pace that you just run at?
Have you tried slowing the pace when you get a stitch? IME, when I get them (more when I'm swimming) it's when I'm swimming faster or trying to swim faster, so I suspect it's coming from diaphragm issues or not getting enough oxygen in because I'm concentrating on swimming faster rather than swimming right, so I suspect some runners may get stitches for the same reason and slowing down (may) help.

if832uspx4eogt

I did my first race last month, I did 10k in 50:09, so I sped up a bit for the race I suppose with the adrenaline.

RacoonQueen

You're doing all your runs pretty much at race pace. You need to slow down your everyday training runs, I would be 99% sure that will eliminate the problem.
Try 6 mins per km.

NetwerkErrer

Sophie Ugly Handgun wrote: »

I did my first race last month, I did 10k in 50:09, so I sped up a bit for the race I suppose with the adrenaline.

I'd say you're doing the training runs too fast. If you run 10k races at 5:01 per Km, your training runs should be slower than 5:40 per Km at least. You don't want to kill yourself in training, that's for races. Running that hard in training damages recovery and hurts your chances of progressing.


You really only want to keep it easy outside of workout days and races and shouldn't race your training.

if832uspx4eogt

Thanks, but I am looking to improve my race time (I'd like to get in around 45 minutes for 10km) so I think running at 5 per km should sound about right...I'm not sure.

libelula

Sophie Ugly Handgun wrote: »

Thanks, but I am looking to improve my race time (I'd like to get in around 45 minutes for 10km) so I think running at 5 per km should sound about right...I'm not sure.

The majority of your training runs should be a lot slower than race pace. The advice you've gotten here is good. I'd bet money that if you slow it down for 80% of your training (4 of every 5 runs), you'll see results aswell as hopefully less stitches.

menoscemo

Sophie Ugly Handgun wrote: »

Thanks, but I am looking to improve my race time (I'd like to get in around 45 minutes for 10km) so I think running at 5 per km should sound about right...I'm not sure.

You might think the way to improve is by running flat out very time, but you are actually wrong on that!!
Follow the advice you have been given and I bet that not only will your stitches disappear but your race times will improve to boot.

RacoonQueen

Sophie Ugly Handgun wrote: »

Thanks, but I am looking to improve my race time (I'd like to get in around 45 minutes for 10km) so I think running at 5 per km should sound about right...I'm not sure.

No it doesn't. You're running at race pace all the time, that doesn't work. Serious question, have you ever participated in any other sports?

if832uspx4eogt

RacoonQueen wrote: »

No it doesn't. You're running at race pace all the time, that doesn't work. Serious question, have you ever participated in any other sports?

I actually haven't, I was never into GAA spots this is the first sport I've going enjoyable! So I'm pretty much clueless as I see now.

RacoonQueen

My point there was going to be, say a Liverpool, don't go out and play training matches at 100% for their training during the week. They train slower, easier, focused. Running is the same.

average_runner

If you don't believe the people here( you really should), then go to google, type in 10k training plans!

if832uspx4eogt

Well, this has definitely opened my eyes. It's going to feel weird running so slow after always running around 5'05 per km, like I am regressing somehow.

But I'm definitely going to take the advice and try run around 5'50km and hopefully it can improve my race times (again it seems counterintuitive to run slower to get faster but I'm certainly going to try)

Cheers!