How to Fix Side Stitches When Running?

Understanding the Real Reasons Side Stitches Happen During a Run

Most runners, no matter how experienced, eventually face the same interruption: a sharp, sudden, stabbing pain under the ribs that forces you to slow down or even stop. It’s one of the most common running issues, yet also one of the most misunderstood. If you’ve ever wondered how to fix a side stitch when running, why it happens, or whether side stitch pain stops after running, you’re not alone. Side stitches can hit beginners and seasoned runners alike, appearing on the right or left side, sometimes early in a run and sometimes without warning miles in. What makes running stitches so frustrating is how unpredictable they feel—one day you’re fine, the next day a side ache during running ruins your entire rhythm.

Despite how common they are, side stitches are not a sign that something is medically wrong in most cases. They’re usually a combination of breathing patterns, muscular tension, eating habits, posture and the stress placed on the diaphragm as your torso moves through repetitive impact. Understanding what a side stitch is when running—and how to prevent it—can turn a painful interruption into something manageable, predictable, and often avoidable.

This guide cuts through myths, explains what causes a side stitch while running, and shows you the most effective remedies based on sports science, experience, and practical training techniques. It also shows you why running stitch breathing matters, how to avoid side stitches before running, and what to do if the pain doesn’t fully go away afterwards. If side stitches have ever made you feel sick, forced you to walk, or appeared even on days when you weren’t running, the explanations here will help you understand what’s happening and what to adjust.

The goal isn’t perfection—it’s control. The more you recognise what your body is signalling, the quicker you can fix a side stitch running and the more confident you become in your pacing and breathing.

 

What Actually Causes a Side Stitch When Running?

Despite the simplicity of the sensation, a running stitch is not caused by one single mechanism. The most accepted explanation is irritation of the diaphragm, the main breathing muscle that sits under the ribcage. When you run, the diaphragm works harder to stabilise your core and control airflow. At the same time, the repetitive impact of running pulls slightly on the ligaments that attach the diaphragm to the organs below. If breathing becomes shallow or irregular, or if there is food in the stomach that increases pressure in the abdomen, the diaphragm can become temporarily irritated and cramp. This is the most common cause of side ache after running.

Another major contributor is posture. Running with shoulders tense, chest tight or slouched posture narrows the space the diaphragm needs to move fully. As your breathing becomes shallow, the likelihood of a running stitch increases. This is also why you may feel a side stitch running left side one day and right side the next: it depends on which part of the diaphragm is under more strain. When people ask what causes side stitch from running, posture and breathing mechanics are at the centre of the explanation.

Eating and drinking habits also play a major role. Running too soon after a large meal can increase abdominal pressure. Sugary drinks and high-fat foods slow digestion, making the stomach heavier during movement. Cold fluids can sometimes trigger discomfort as well. None of these factors are dangerous, but they contribute to the environment where a running stitch on the side becomes more likely.

There’s also the coordination of breathing and footstrike. Many runners unknowingly exhale every time their right foot hits the ground. This creates a repetitive downward force on the right side of the diaphragm, which is why a right side stitch pain running is extremely common. Changing your breathing rhythm or switching to exhaling on the left foot can instantly reduce pain.

The final piece is muscle tension around the core. A weak or fatigued core forces the diaphragm to take on extra stabilising work, contributing to side stitch cramp running. This is why stitches often appear late in longer runs, when posture begins to break down.

 

How to Fix a Side Stitch When Running: What Works Immediately

When a stitch hits, you want relief fast. The good news is that most running stitch remedies work within 30–60 seconds if done properly. The key is to reduce tension on the diaphragm and restore your breathing to a stable rhythm rather than panicking or stopping abruptly.

Start by slowing your pace. You don’t need to stop completely, but reducing speed decreases the impact your diaphragm must absorb. Place two fingers on the area where the stitch feels sharpest and press gently but firmly. This pressure reduces irritation and helps relax the cramped tissue.

The next step is controlled breathing. Inhale deeply through the nose for two to three seconds, expanding the belly rather than lifting the chest. Then exhale forcefully through the mouth as your opposite foot hits the ground. For example, if you have a running stitch on your right side, exhale when the left foot lands. This redistributes pressure away from the painful area. Deep breathing also interrupts the shallow, rapid breaths that make side stitches worse.

Leaning slightly forward while walking or jogging can help stretch the diaphragm. Some runners find relief by lifting both arms overhead to lengthen the torso, though this works best for mild side stitches rather than severe ones. If the pain is sharp, bending forward slightly at the waist while breathing deeply is more effective. This position relaxes the muscular tension around the ribs and makes it easier to take full breaths.

Another method is purse-lip breathing. Inhale slowly through the nose, then exhale through pursed lips for twice as long as the inhale. This regulates airflow, slows the breathing rate and reduces strain on the diaphragm. This technique is especially effective if the stitch makes you feel sick or light-headed because it increases carbon dioxide control.

If the stitch is extremely sharp, you can stop running briefly, but only for a few seconds. Stopping for too long causes muscles to tighten further, which prolongs the pain. The goal is to apply pressure, correct breathing and keep moving at a gentle pace until the discomfort fades.

Most runners find that once breathing is corrected and pressure is applied, the pain fades quickly. Yes, side stitch pain usually stops after running once movement and breathing normalise again.

 

How to Prevent a Side Stitch Before Running

The best way to avoid side stitches is to prepare before the run begins. Prevention relies on a combination of timing, breathing, posture and pacing. You can reduce the risk significantly by adjusting these habits.

Avoid running too soon after eating. A large meal should be finished at least two to three hours before a run. Smaller snacks—especially those that are high in carbohydrates and low in fat—can be digested within 30–60 minutes, but everyone’s tolerance is different. Heavy, greasy foods increase the risk of a side stitch during running because they slow down digestion and increase abdominal pressure.

Be mindful of what you drink before running. Large volumes of water consumed all at once can increase the chance of discomfort. Sip instead of gulping. Carbonated drinks are particularly notorious for causing side ache during running. If you struggle with stitches regularly, limit carbonated drinks and avoid high-sugar beverages before a run. Some runners also find cold drinks worsen symptoms, although this varies individually.

Warm up your diaphragm as part of your routine. This is often overlooked, yet extremely effective. Before you run, practise deep belly breathing for 60 seconds. Inhale for two seconds, exhale for four, keeping your shoulders relaxed. This primes the diaphragm for the rhythmic pressure of running and stabilises your breathing pattern. If you’ve ever wondered how to avoid side stitch in running, this warm-up is one of the most effective strategies.

Build your pace gradually. Sprinting from the start places immediate pressure on the diaphragm before it has adjusted to your breathing rhythm. A slow jog followed by steady progression reduces the likelihood of a running stitch on right side or left side. Sudden increases in pace without preparation are a common trigger.

Strengthen your core. A strong core supports your torso, reduces side-to-side movement and decreases the load on the diaphragm during impact. Planks, rotational exercises and deep core activation drills all contribute to better posture and lower risk.

Finally, practise rhythmic running stitch breathing. This means coordinating your breath with your footstrike in a pattern that avoids repeated pressure on one side. A common method is a 2:2 pattern—inhaling for two steps, exhaling for two steps—while ensuring that exhalation alternates between left and right foot strikes. Over time this becomes automatic and reduces uneven stress on the diaphragm.

 

How to Avoid Side Stitch During Running

During the run, your posture, breathing and pacing matter more than you realise. Start by keeping your shoulders relaxed instead of shrugging them. Tension in the shoulders limits ribcage expansion, forcing shallow breathing and increasing the chance of a running stitch. Keep your torso upright but not rigid. Think of creating space between your ribs and hips without overextending your spine.

Monitor your breathing rhythm. If you feel your breath becoming shallow, slow the pace slightly and take several deliberate deep breaths, expanding the belly first and the chest second. This resets the diaphragm’s movement and can prevent an early stitch from developing into something more painful.

Avoid holding your breath during hill climbs or faster sections. Breath-holding increases intra-abdominal pressure and is a common cause of sudden side stitches. Focus on steady exhalation even when intensity increases.

Stay aware of hydration. Drinking small amounts frequently is better than swallowing large amounts inconsistently. This keeps the stomach light and prevents sudden discomfort. If you notice a stitch beginning, adjust your breathing before the pain sharpens.

For runners who repeatedly get a side stitch on one side—especially a running stitch on the right side—experiment with changing your breathing rhythm. Exhaling when the opposite foot hits the ground instantly redistributes pressure and prevents irritation.

And most importantly, don’t panic when the first sign of discomfort appears. Many stitches become worse because the runner tenses up, shortens their breathing and changes posture abruptly. Staying relaxed, breathing deeply and maintaining rhythm is often enough to stop a mild stitch from becoming a bad side stitch running.

 

Does a Side Stitch Stop After Running?

In most cases, yes. A side stitch is a temporary muscular irritation that fades when the diaphragm relaxes and breathing returns to normal. Once the run ends and the body is no longer under repetitive impact, the pain eases within minutes. If you have a lingering side ache after running, it is usually because the diaphragm remains tight or the surrounding muscles are stiff.

Slow walking combined with deep breathing is one of the most effective ways to relieve residual discomfort. Gently pressing the area where the stitch occurred can also help release tension. Stretching the side of your torso with your arm overhead and leaning to the opposite side can also provide relief.

If the stitch persists for hours or appears even on days when you haven’t been running, it may be referred discomfort from posture, a tight intercostal muscle or digestive irritation. A side stitch not from running often feels similar to a running stitch but is usually tied to sitting posture, tension in the obliques or eating habits. In these cases, mobility work, gut health awareness and posture adjustment make a major difference.

 

Running Stitch Meaning: Why It Feels Sharp and Sudden

The meaning of a side stitch during running is simple: the diaphragm is under stress. The sharp sensation is caused by temporary cramping or irritation of the muscle. It is not dangerous and does not indicate internal damage.

Because the diaphragm plays a role in both breathing and stabilising your core, it is constantly active during running. When the diaphragm becomes fatigued or overwhelmed—whether from poor breathing, posture or digestion—it creates a sharp, pinpoint pain. The reason it feels sudden is because the diaphragm contracts rhythmically with every breath, and a disruption to that rhythm can feel instant.

Some runners only experience stitches on one side. Others get them on both. A running stitch on left side is often associated with uneven posture or breathing, while a running stitch on right side is frequently tied to exhaling when the right foot lands. Neither version is harmful, but they provide clues about breathing mechanics and running form.

Understanding the side stitch running meaning helps remove fear from the experience. Once you recognise that it’s a mechanical issue and not a sign of injury, it becomes easier to fix and prevent.

 

What Causes a Side Stitch Running Repeatedly?

If you keep getting side stitches regularly, the cause is likely a pattern rather than a single event. Repeated stitches are commonly linked to one or more of the following:

Shallow breathing. Taking short breaths that only expand the chest leaves the diaphragm under tight, repetitive strain. This is the most common pattern behind recurring stitches.

 

Poor posture. Runners who lean too far forward or tighten their shoulders reduce ribcage expansion and increase the risk of a side stitch during running.

 

Eating or drinking too close to a run. The simple timing of digestion plays a large role. Trial and error is often needed to find the ideal pre-run window.

 

Lack of warm-up. Jumping into a fast pace before warming up the diaphragm and core increases mechanical stress.

 

Weak deep core muscles. When the diaphragm must compensate for insufficient stability, the likelihood of irritation increases.

 

Uneven breathing rhythm. Always exhaling on the same foot increases strain on one side of the diaphragm, causing side stitches on that side.

Speed changes too early in the run. Ramping up pace before your breathing has settled disrupts diaphragm coordination.

Once you identify your pattern, prevention becomes straightforward.

 

How to Prevent Side Stitch During Running Long-Term

Long-term prevention requires consistent practice rather than quick fixes. Start with breathing training. Spend five minutes several times per week practising diaphragmatic breathing—lying on your back with one hand on your belly and one on your chest. Only the belly should rise. This strengthens breathing patterns and makes deep breathing during running automatic.

Core work is equally important. Include exercises that target the transverse abdominis, obliques and deep stabilisers. Running itself strengthens the core, but targeted functional exercises provide the support your diaphragm needs during movement.

Maintain good posture throughout your run. Check in with your body periodically: Are your shoulders relaxed? Is your chest open? Are you collapsing forward? Small adjustments can stop a stitch before it starts.

Experiment with eating times. Keep a notes section in your running log to track what you ate, when you ate it and whether a side stitch occurred. Patterns often emerge quickly.

Finally, build up intensity gradually. Sudden, sharp increases in speed or distance are major triggers for stitches. Let your breathing settle early in the run before increasing pace.

 

A Better Approach to Running Without Stitches

A running stitch is one of the most common frustrations in running, but it doesn’t have to be a persistent one. Once you understand what causes a side stitch while running and how to prevent it before running begins, the experience becomes less about pain and more about management. Breathing, posture, rhythm and preparation all play meaningful roles. When these elements work together, the diaphragm moves freely, the core stays stable and your body settles into a rhythm that supports longer, more enjoyable runs.

Side stitches don’t mean you’re unfit, doing something wrong or pushing beyond your limits. They simply signal that your breathing pattern, gut, posture or diaphragm needs a small adjustment. With practice, awareness and a few refined habits, running becomes smoother and stitches become rare.

 

If you’re building towards faster, more confident runs, our 10k pace and race time calculator is a brilliant tool for setting realistic targets and tracking progress. Pair those goals with the right gear and you’ll feel the difference immediately. Our Fittux running tees, running trousers and 2-in-1 shorts are designed for comfort, movement and durability, helping you stay focused mile after mile. Explore the full Fittux clothing collection to train with kit that supports every stride.