A side stitch while running is exercise-related transient abdominal pain, a sharp localized ache usually under the ribs. It often eases after you slow down or stop, and you can relieve it with deep belly breathing, stretching and firm pressure on the sore spot. The pain is common in runners, affecting up to 68% of athletes at some point, according to UpToDate in its clinical review of exercise-related pain. Beginners and runners who suddenly raise pace or distance tend to notice it most.
Medical information disclaimer: This article is for general educational purposes only and does not provide medical advice, diagnosis, or treatment. Always consult a physician or other qualified health professional about symptoms, medications, tests, or treatment decisions.
Table of Contents
- What a side stitch feels like
- Why it happens during a run
- How can you stop one mid-run?
- How can you prevent the next one?
What a side stitch feels like
A stitch usually hits on one side, just below the ribs or near the upper belly. It feels sharp, stabbing or cramping and arrives during steady running or a hard surge.
The pain often builds quickly, then fades after you stop moving. It differs from general stomach upset because the tender spot is small and easy to point to.
Why it happens during a run
The best-supported explanation points to irritation of the parietal peritoneum, the lining around the abdominal wall and diaphragm. Researchers Morton and Callister reached that conclusion after studying about 600 sufferers, described in their Sports Medicine review. Hospital for Special Surgery physicians also describe stitch as diaphragm fatigue, spasm or cramp during cardio or abrupt intense effort.
Large meals and large volumes of fluid, especially sugary drinks, taken within two to three hours before running can add risk by distending the stomach. Running with a full stomach increases friction and jostling around those tissues. That helps explain why pacing, meal timing and fluid volume matter more than fitness alone.
How can you stop one mid-run?
Slow down, walk or stop until the sharp edge passes. Breathe slowly and deeply into the belly rather than taking short chest breaths.
Ohio State University's BuckMD Blog recommends pressing inward and upward on the painful spot while stretching the affected side, detailed in its guide to runner's cramp. Time the press with an exhale as the opposite foot strikes the ground.
- Ease off pace or walk briefly
- Take slow, deep belly breaths
- Stretch the sore side tall and slightly back
- Press into the painful spot during the exhale
- Resume running only when the pain dulls
How can you prevent the next one?
Avoid heavy meals one to three hours before exercise, a strategy outlined by Healthline in its prevention guide for running stitches. Take small sips of fluid instead of gulping a large bottle right before a run.
Warm up before fast running and build pace and distance gradually. Strengthen core muscles and keep an upright posture through the chest and shoulders. Get medical care if side pain appears at rest, lasts for days, worsens, or comes with fever, shortness of breath, injury, or signs of hernia or organ disease.