How to Stop Side Stitches While Running
Side stitch while running? Learn what causes that sharp pain under your ribs, how to get rid of it mid-run, and how to prevent side stitches from coming back.
May 10, 2026 · 2 min read
A side stitch — that sharp, cramping pain usually felt just under the ribs — is most common in beginners and after eating too close to a run. To stop one while running, slow your pace, take slow deep belly breaths, and gently press or stretch the painful side. To prevent them, avoid big meals and excess fluid beforehand and strengthen your core.
What causes a side stitch?
The exact mechanism isn't fully settled, but the leading theory is irritation of the membrane (peritoneum) lining the abdominal cavity, aggravated by the jostling of running. Eating or drinking too much beforehand, shallow breathing, and poor core stability all make stitches more likely. They're harmless but genuinely uncomfortable.
How to get rid of a stitch mid-run
- Ease your pace or walk for a minute — don't try to push through at speed.
- Take slow, deep belly breaths instead of shallow chest breaths.
- Press your fingers into the painful area and gently massage it.
- Try exhaling forcefully as the opposite foot strikes the ground.
- Raise your arm overhead on the painful side and lean gently away to stretch it.
How to prevent side stitches
- Don't eat a large meal within 2–3 hours of running.
- Limit big gulps of fluid right before and during the first part of a run.
- Warm up gradually rather than starting fast.
- Practice deep diaphragmatic breathing.
- Strengthen your core with planks and similar exercises.
They fade with fitness
Side stitches are far more common in new runners and tend to become rare as your core strengthens and your body adapts to running. If you're just starting out, take heart — they usually don't last forever.
When to see a doctor
A typical side stitch resolves quickly once you slow down. If you experience persistent abdominal or chest pain, pain that doesn't go away with rest, or symptoms like shortness of breath unrelated to effort, stop and seek medical advice — those are not ordinary stitches.
Frequently asked questions
Why do I always get a stitch on my right side?
Side stitches occur more often on the right, possibly due to the position of the liver and the ligaments connected to the diaphragm. Eating too soon before running and shallow breathing make them more likely.
How do you get rid of a side stitch fast?
Slow down or walk, take deep belly breaths, press into the painful area, and try exhaling as the opposite foot lands. Stretching by raising the arm on the affected side overhead often helps too.
Does eating before running cause stitches?
It can. Running with a full stomach is a common trigger. Leave 2–3 hours after a large meal, or stick to a small, easy-to-digest snack closer to your run.
Put it into practice
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