Why Side Stitches Happen and How to Stop Them Fast
A side stitch is exercise related transient abdominal pain. It is common in running because your torso moves up and down with each step. That motion can irritate the diaphragm, which is the main muscle that helps you breathe.
Struggling with breathing rhythm or chest tightness on harder efforts? This guide explains what’s happening and how to ease it during runs. Why Does My Chest Hurt When I Run?
If you have asked yourself what causes side stitches when running, the answer is usually a mix of shallow breathing, eating too close to your run, sugary drinks before starting, or a tight, hunched posture. Cold, dry air can also make breathing feel sharp and rushed, which adds strain.
The simple picture looks like this. Your diaphragm tightens as your pace rises. Ligaments that help suspend the stomach and other organs tug slightly with each stride. If breathing stays shallow and fast, the muscle tires and the pull becomes uncomfortable. That is when the stabbing pain shows up under the ribs.
Here are quick ways to relieve side stitches during a run if one hits mid workout. These steps let you keep moving and show you how to fix a side stitch without stopping when possible.
- Slow your pace for 30 to 60 seconds to relax your breathing.
- Exhale forcefully when the foot on the opposite side of the pain strikes the ground.
- Switch to deep belly breaths and avoid short chest breaths.
- Press two or three fingers into the sore spot while you exhale.
- Raise both arms overhead for a few breaths to gently stretch the side.
Breathing rhythm is the fastest tool you can use. Try a 3 to 2 breathing pattern. Inhale for three steps and exhale for two. This is often the best breathing technique to prevent side stitches because it spreads the load across both sides of your body and stops you from always exhaling on the same foot strike.
Posture and timing matter too. Keep your chest open, your shoulders relaxed, and your gaze forward. Sip fluids instead of gulping them right before you run. If you need a snack, keep it small and give it 30 to 60 minutes. With these running tips to avoid side stitches, you will know how to stop a side stitch while running and how to get rid of side stitch pain fast when it appears.
The Role of Breathing Patterns in Preventing Side Stitches
Many runners don’t realize how much their breathing rhythm affects the chance of getting a side stitch. If you always exhale when the same foot strikes the ground, you place repeated stress on one side of the diaphragm. Over time, that uneven load can trigger side stitch pain.
To prevent side stitches when jogging, you need to balance your breathing so both sides of your core share the work. This is where breathing patterns for runners to avoid side stitches come in. A 3:2 breathing rhythm (inhale for three steps, exhale for two) is one of the most effective methods. Some runners prefer 2:2 for faster paces. Both reduce repetitive strain.
Think of your breathing like the rhythm of a drum beat. If the beat stays on one side, it wears down faster. Shifting that beat evenly keeps your core and diaphragm stronger for longer distances. Practicing this during easy runs helps make it automatic for races and harder workouts.
When you’re learning the best breathing technique to prevent side stitches, focus on belly breathing. This means expanding your lower abdomen with each inhale instead of just lifting your chest. Belly breathing fills your lungs more fully, reduces tension, and lowers the strain on your diaphragm.
Here’s a simple drill to try before your next run:
- Stand tall with your hands on your stomach.
- Inhale deeply through your nose for three counts, feeling your belly expand.
- Exhale fully through your mouth for two counts, letting your belly contract.
- Match this breathing to your running steps during warm-up.
If you’ve wondered why do I get side stitches every time I run, poor breathing rhythm could be the reason. With practice, you’ll find this small change can be one of the most powerful side stitch prevention tips for beginner runners and experienced athletes alike.
If you're chasing a marathon and want to conquer the distance without the constant threat of a side stitch, our Marathon Running Training Plan gives you a structured, proven pathway. Designed for all levels, the 16–20 week plan builds your endurance, pacing, and strength—while keeping you comfortable and stitch-free.
- Personalised structure: Tailored weekly training based on your fitness level and goals.
- All pacing options: Workouts using pace, heart rate, or perceived effort for flexibility.
- Quick delivery: Get your plan within 24 hours of purchase.
- Consultation included: 1-hour phone or email review to fine-tune your plan.
- Comprehensive training mix: Long runs, tempo, intervals and recovery—all focused on strong pacing and injury prevention.
💡 Train smart, stay stitch-free, and cross that marathon finish line strong.
Explore Marathon Plan →
How Eating and Drinking Affect Side Stitches
One of the biggest triggers for a side stitch is eating or drinking too close to a run. A heavy meal or sugary drink can cause your stomach to pull on the ligaments connected to your diaphragm, increasing irritation and making it harder to breathe comfortably.
To prevent side stitches when jogging, time your meals carefully. Most runners do best eating their main meal 2–3 hours before a workout. This allows digestion to progress enough that the stomach is not weighing down on the diaphragm during your run. If you need a snack, keep it light and easy to digest.
Here are some practical diet tips to prevent side stitches before running:
- Have your largest meal at least 2–4 hours before running.
- Choose light snacks 30–60 minutes before running, like a banana or small toast with honey.
- Avoid high-fat and greasy foods pre-run — they take longer to digest.
- Limit sugary drinks before running, as they can cause bloating.
- Sip water steadily rather than gulping large amounts right before your workout.
The table below offers a quick guide to meal and drink timing:
| Food/Drink Type | Time Before Run | Risk Level |
|---|---|---|
| Large meal | 2–4 hours | High |
| Light snack | 30–60 minutes | Low–Moderate |
| Sugary drinks | 30–60 minutes | Moderate |
| Water (sipping) | Anytime | Low |
Carrying the right bottle makes steady sipping easy and reduces that heavy, sloshy feel before a run. Read more – Best Water Bottles for Joggers.
Following these habits not only lowers your chance of side stitch pain but also improves overall running comfort. Combined with a good breathing pattern and strong core, nutrition timing is one of the simplest running tips to avoid side stitches.
Strengthening Your Core to Reduce Side Stitch Risk
A strong core plays a huge role in helping prevent side stitches when jogging. Your abdominal muscles support your torso and work with your diaphragm to maintain steady breathing. When your core is weak, the diaphragm has to work harder, which can increase the risk of side stitch pain.
Adding core exercises for runners to prevent side stitches to your weekly routine helps build stability and improves breathing efficiency. A stable midsection allows for deeper belly breaths, which is one of the best breathing techniques to prevent side stitches. It also helps maintain proper posture, another factor in avoiding stitches.
Here’s a simple core routine to perform 2–3 times per week:
- Plank – Hold for 30–60 seconds, keeping your back straight.
- Side Plank – Hold each side for 30–45 seconds.
- Russian Twists – 12–15 reps each side.
- Bicycle Crunches – 15–20 reps each side.
- Bird Dog – 10 reps each side, focusing on control.
These movements target the muscles around your abdomen, obliques, and lower back. By making them stronger, you reduce the amount of jarring motion your torso experiences during running. Less motion means less strain on the diaphragm, lowering your chance of stitches.
If you’re looking for side stitch prevention tips for beginner runners, start with just two of these exercises after an easy run. Over time, increase duration or repetitions. When combined with good breathing patterns and smart nutrition timing, a strong core can help you run further and faster without the discomfort of a stitch.
Core training benefits more than just side stitch prevention. It improves balance, running efficiency, and injury resistance. This makes it a valuable part of any runner’s routine, whether you’re training for a short race or a marathon.
Want a full, runner-specific core plan with progressions and cues? A stronger core doesn’t just help your running posture, it stabilises your torso, improves breathing mechanics, and lowers the strain on your diaphragm. This means fewer side stitches, smoother strides, and more efficient running. Read the article Core Exercises for Runners.
If you want to run a faster, more comfortable 5 km—without getting sidelined by side stitches—our 5 km Running Training Plan gives you a clear roadmap. We provide pace guidance, breathing drills, and nutrition timing designed to help you run smooth and stitch-free.
- Step-by-step pacing: Progression built to prevent rushing and reduce diaphragm strain.
- Breathing drills: Techniques to develop rhythmic breathing that fights side stitch pain.
- Fueling guidance: Snack and hydration timing tailored for shorter-distance training.
- Posture and form cues: Learn how to maintain an open chest and relaxed shoulders through your 5 km.
- Warm-up flow: Quick mobility drills to prep your core and diaphragm before every run.
💡 Make your 5 km a fun, stitch-free experience with a plan that adapts to you.
Explore 5 km Plan →
Posture and Running Form – Your Secret Weapon Against Side Stitches
Good posture is one of the most overlooked running tips to avoid side stitches. When you hunch forward, your lungs have less room to expand, forcing your diaphragm to work harder. Over time, this can lead to side stitch pain, especially during longer runs.
To stop a side stitch while running before it starts, focus on keeping your body upright and relaxed. Imagine a string gently pulling your head toward the sky. This helps open your chest and gives your diaphragm the space it needs to work efficiently.
Here’s a quick posture checklist you can use mid-run:
- Keep your shoulders back and relaxed – avoid rounding forward.
- Maintain a slight forward lean from the ankles, not the waist.
- Look ahead, not down at your feet, to keep your airway open.
- Engage your core lightly to support your upper body.
When fatigue sets in, posture often suffers. This is when how to fix a side stitch without stopping becomes important. If you feel a stitch coming on, straighten your posture, take deeper belly breaths, and slow your pace slightly. This combination helps release tension and restore proper breathing rhythm.
Maintaining form also improves running efficiency, meaning you’ll use less energy at the same pace. When your body is aligned, each breath becomes easier, reducing the likelihood of a stitch. If you pair strong posture with the best breathing technique to prevent side stitches and smart nutrition habits, you’ll significantly cut your risk of mid-run discomfort.
Over time, practicing correct form will make it automatic. You won’t have to think about it, your body will naturally run in a way that keeps you comfortable and free from side stitch pain.
Hydration Strategies to Reduce Side Stitch Risk
Staying hydrated is essential for performance, but drinking too much or too quickly before running can increase your risk of a side stitch. Large gulps of water or sports drink just before you head out can create extra movement in your stomach, tugging on the ligaments connected to the diaphragm and triggering discomfort.
To prevent side stitches when jogging, start hydrating well before your run instead of waiting until the last minute. Sip fluids throughout the day so your body is already well hydrated when you begin. If you need to drink right before a workout, keep the amount small and take slow sips rather than large gulps.
Here are some running tips to avoid side stitches related to hydration:
- Drink 400–600 ml of water about two hours before your run.
- Sip 150–200 ml 15–20 minutes before starting if needed.
- During long runs, take small sips at aid stations rather than drinking large amounts at once.
- Avoid very cold drinks immediately before running, as they may cause stomach tightening.
Sports drinks can be useful in hot weather or for long distances, but be aware that high sugar content can contribute to bloating and increase the chance of side stitch pain. Diluting sports drinks with water is a simple way to reduce this risk while still getting electrolytes.
Managing your hydration this way ensures your stomach stays comfortable and your diaphragm can move freely. It’s a small change that can make a big difference in preventing discomfort and improving your running performance.
Warm-Up and Mobility Drills for Side Stitch Prevention
Jumping straight into a fast pace without warming up can make a side stitch more likely. A rushed start often leads to shallow breathing, tight muscles, and poor posture, all of which can strain the diaphragm. Taking just 5–10 minutes to prepare your body can greatly lower your risk.
To prevent side stitches when jogging, start with light movement and dynamic stretches that loosen your torso and improve breathing. This helps your diaphragm and core muscles adjust gradually to the demands of running.
Here’s a simple warm-up routine that supports side stitch prevention tips for beginner runners and experienced athletes alike:
- Torso Twists – Stand tall and gently rotate your upper body side to side for 30 seconds.
- Side Bends – Reach one arm overhead and lean gently to the opposite side; hold for 10 seconds per side.
- High Knees – Lift your knees toward your chest in a controlled march for 30–45 seconds.
- Arm Swings – Swing arms forward and backward to open the chest and shoulders.
- Light Jog – 1–2 minutes at an easy pace to elevate your heart rate gradually.
These drills improve blood flow, loosen the muscles around the ribs, and prime your breathing rhythm. If you’ve been wondering how to stop a side stitch while running before it starts, adding a proper warm-up is one of the most effective and overlooked solutions.
Regular mobility work not only reduces side stitch pain but also helps prevent other running-related discomforts, making your sessions more enjoyable and productive.
Read more about the best Mobility Exercises for Runners which can help any runners that regulary have stitch issues when they run.
If you're looking to build running strength, speed, and consistency — whether you're starting out or aiming for a marathon PB — our Running Training Plans are just what you need. Tailored to your background, fitness level, and race goals, these plans provide structured guidance to make your runs stronger and smarter.
- Event-specific plans: From 5K to ultramarathons — find a plan that fits your goal.
- Customized programming: Tailored using heart rate zones, pace, or RPE for maximum efficiency.
- Flexible duration & commitment: Options range from 8–24 weeks and 2–16 hours per week to suit your schedule.
- Expert support: All plans include a 1-hour consult to personalize your journey.
- Beginner to advanced: Plans adapt to your level — whether this is your first race or you're chasing a new goal.
💡 Let a structured plan take your running to the next level — from cycling gains to race-day results.
Explore Running Training Plans →
Pacing Strategies to Avoid Side Stitches
Starting your run too fast is one of the quickest ways to trigger a side stitch. A sudden increase in pace forces your breathing to speed up before your diaphragm has time to adapt, which can lead to muscle fatigue and discomfort under the ribs.
To prevent side stitches when jogging, build your pace gradually. This allows your breathing pattern to settle naturally and keeps your core muscles engaged without sudden strain. It’s especially important for beginners, who often find themselves out of breath in the first kilometre.
Here are running tips to avoid side stitches related to pacing:
- Begin each run at an easy pace for the first 5–10 minutes.
- Use a conversational pace where you can talk without gasping.
- Increase speed gradually, especially during interval training.
- Monitor breathing rhythm and adjust pace if it becomes shallow or uneven.
Even experienced runners benefit from pacing awareness. If you’ve been asking why do I get side stitches every time I run, consider tracking your pace alongside when the stitch occurs. You may find that the pain appears after sudden speed increases or during hill sprints.
Learning how to fix a side stitch without stopping often starts with avoiding the situations that cause it. By keeping your pace controlled early and increasing speed only after your body has warmed up, you reduce stress on the diaphragm and keep your runs more comfortable from start to finish.
If you want to stop side stitches for good and build smoother, more efficient breathing, our Running Coaching gives you a personalised plan. We fine-tune pacing, nutrition timing, and core work so you can run comfortably and confidently.
- Breathing mastery: Step-based patterns (3-2, 2-2) and drills to relax the diaphragm.
- Side-stitch proof warm-ups: Short mobility flows and activation tailored to you.
- Core strength plan: Simple weekly routine to stabilise your torso and reduce strain.
- Smart fueling: Meal and fluid timing to prevent mid-run discomfort.
- Form check-ins: Posture cues and video feedback to keep your chest open and rhythm steady.
💡 Stop guessing. Get a plan that targets your trigger and keeps you running stitch-free.
Get Running Coaching →Run Without the Fear of Side Stitches
By combining smart breathing, core strength, good posture, and proper nutrition timing, you can prevent side stitches when jogging and know exactly how to get rid of side stitch pain fast when it appears. These strategies aren’t just for elite athletes, they work for every runner, from casual joggers to marathon racers.
Think of each tip as a tool in your running toolkit. On some days, you might need to adjust your breathing pattern. On others, you may rely more on core stability or eating habits. Over time, these small adjustments add up, giving you more comfortable, pain-free runs.
One of the most valuable side stitch prevention tips for beginner runners is to practice these habits during training, not just on race day. This way, they become automatic, so you can focus on pacing, enjoying the scenery, and hitting your personal goals without being interrupted by a stitch.
Now you know how to stop a side stitch while running and some running tips to avoid side stitches altogether. The next step is to put them into practice. Try adjusting your breathing on your next run, schedule your meals with more care, and add a few core exercises to your weekly routine.
With consistency, you’ll spend less time battling discomfort and more time enjoying the freedom of running. Your stride will feel smoother, your breathing will be more relaxed, and that once-familiar side pain will become a rare occurrence or disappear completely.
