I've started running recently. About 4 miles now 3 times a week with the occasional 2 mile or squash at the weekend. For the first couple of weeks I was absolutely fine, no stitch at all, but in the last week or so I barely run half a mile before getting a really terrible stitch, and it will last pretty much the remainder of the run, moving up and down my right side and even into my shoulder sometimes (I've been told that this sometimes happens). I'm totally fine playing squash, and I'm not pushing myself too hard at all. In fact I think I could up the pace considerably, but I'm trying to improve my stamina which means long but steady runs rather than short and fast. I've tried breathing deeper, running more upright, taking a break and powering through - ignoring it, eating and not eating before a run. I drink about 2/3 litre of water a day at least and hold off about an hour before the run. Basically, I'm stumped and it's beginning to get really irritating! (I have lost almost a stone since I started though! ) Anyone got any advice?
Apart from not eating before a run can't think of much else, can always try running through it which sometimes works but not always. Maybe drink a bit more water, don't think it causes a stitch drinking water before/during running. If none of that works could try running till it gets too bad, then walking and then running again once its gone away and see how that works, if you're already going at a slowish pace can't really decrease it any more. Otherwise perhaps it might just go away in a week or so like it started? Can always hope...
Cut the speed even more. I know it seems stupid, but try doing very slow runs. And then just run for a very long period of time. Otherwise, try doing a short but fast run. My 5 km pace is hovering around 4 min pr. km, and then I am toast afterwards. And try alternating between them. Short fast runs for when you just need to get the restless feeling to go away, and long runs when you need to burn the excess pub-belly I am quite fit for my age (16) I normally run 15km in 1:20 - 1:30, with a personal record of 1:15:02. As long as I have my iPod with me, I survive the long runs. Try running on different types of road if thats possible. Try switching from asphalt to gravel, or the other way around, but never run on paved sidewalks. It kills your ankles. Edit: It's cold outside, do you have enough clothes on? You have to wear more than you think, severe cold will also sometimes cause stitching because your muscles contract from the cold.
Ahh, good idea actually, I never thought of that. I'm running in shorts and T-Shirt. It's cold, but I get warmed up pretty quick and after 5 minutes I don't notice it... But it definitely started about the same time as the sudden drop in temperature we had around here. Thanks for the advice!
It could be the cold, also if you are running fairly often try to not always run on road, paths and grass are much better in the long term. You can also find much nicer routes if you're more adventurous depending where you are, can always take your mind of the pain. Also wearing more clothes is probably a good idea, especially if you run slower and Yorkshire isn't the warmest place. Once you've been running for a while though it's really nice just being able to decide the day before a half marathon to do it with a few friends or similar, and running early in the morning or late evening/night is also good fun though sometimes can get a bit interesting depending on the surface.
It a sign that your core muscles are unhappy. Make sure you warm up ALL your muscles (not just your legs), plus give it a proper pre-run (warm) stretch. Unfortunately, there isn't a single cause of stitches, but improving your core strength will help tremendously. I used to get a painful stitch on my left side every single time I went for a tempo 5k run, which sucked. Since taking up Muay Thai, which puts a lot of emphasis on core stability and strength, the stitches are mostly gone. Seriously, do some crunches and planks consistently for 2 weeks and I bet they'll be gone.
I did a bit more of a warmup tonight and ran in a lightweight jacket and it definitely helped, but as I started to get tired it flared up again so I'm starting to think it's actually a mixture of all the various things mentioned. So, more warmup, more clothes and do crunches!
Sounds like lack of a proper warm up tbh. Take around 8-10min to warm up properlly, a 5 minute jog to get the blood pumping, then stretch all your muscles, that should do the trick. I had started running again, was up to 5 miles in around 40 minutes, then I hurt my ankle ligaments haven't ran in 2 months now, was wanting to do a maraton next year, but is looking less likely now!!
