How to avoid stitch

cazs

Despite being a frequent exerciser when I go on the treadmill and try to jog/run I always get stitch after about two minutes. I happily walk on full incline on the treadmill all the time but feel I am missing out on jogging and running. It's not that I'm not warmed up as I've tried doing treadmill first and doing other cardio machines first and it happens no matter what.

Can anyone help?

Thanks

Feral_Moon

Are you eating before you exercise?

cazs

Feral_Moon wrote: »

Are you eating before you exercise?

No I usually go first thing in the morning or after work and eat breakfast or dinner respectively afterwards.

Feral_Moon

Then maybe check your breathing techniques whilst running. Are you holding your breath? Breathing out long and slow usually helps.

prosaver

we got tought to try and squeeze a stone and it worked.
mental lol

RichardD1970

Apparently if you run with the arm on the stitch side in the air it helps alleviate it. Also,

Slow down and exhale to release the stitch. If you still get another side stitch, implement this strategy and it will go away in seconds (I promise). Slow your pace and exhale as the foot on the opposite side of the stitch strikes the ground. This doesn't mean every time that foot hits the ground, but as you exhale, do so in sync with that opposite side. When you exhale, you use the muscles of your diaphragm. When this happens in unison with your foot striking the ground, the impact forces travel up the body and through your core (your side too) and exacerbate (!!!! off) the muscles in spasm creating that stitch. When you change the side of the landing forces to the opposite side, the tension causing the stitch releases. For example, your stitch is in your right side. You slow your pace, and exhale as your left foot is hitting the ground. Voila! Side stitch is history and you're running without swearing once again .

http://www.runnersworld.com/ask-coach-jenny/four-ways-to-stop-the-dreaded-side-stitch

PasturesNew

Donkeys' years ago, as a swimmer in a club, I was told to make sure I had enough salt, so drink some salt water or something salty.

SG27

I find any change of pace helps. Faster or slower.

jenniewb

Stiches happen for many reasons, a few common ones are stress (if you are contorting your posture in some way without realising) also bad running technique or posture (as someone to spot-check you to make sure your technique and posture is sound).
Low potassium or body salts/electrolytes. If your stitch comes on after a lot of running and sweating, this could be a reason. Take on an electrolyte drink if you run past an hour (otherwise make your own with 50/50 water to pure orange juice and a pinch (literally a pinch) or salt. The low calorie version of that is a tsp of sugar rather than orange juice but make sure it's orange juice and no other fruit juice) You can also buy electrolyte sachets from places like Boots but you really only need these if your running past an hour. Low electrolyte symptoms also include dizziness and cramps especially in your calves. Bananas also are good for this but not so east to take on the run with you.


If you have newly taken to running it could be that you just need to train up your core a little bit more- running uses so many different muscle zones and many people wont realise that a key part to it is the core. Unlike other muscle areas where it's possible to start off with a degree of strength already (your legs for example already help you to walk around so there is going to be a certain amount of muscle there already) but many wont have a ready built core for running so it will take some time to build this up. You can speed up the process (and so help your running) by working on your core stability (not abs; core! not the same thing!!) Things like balancing, balancing with your eyes closed on a pivot board or similar, Pilates and so on will all help but don't expect overnight results. Train up your core and you will find you can run for longer before your core gives up and you need to stop/rest.


Also make sure you sleep well. A stitch can be a sign of general fatigue and not having rested physically enough.