What Is A Stitch & How You Can Combat Them!

Have you suffered from a stitch whilst running? They can be debilitating.
But what is it? What causes it? And how can you prevent it? Today we ask the question, what is a stitch? Here is James to talk you through the subject!

Useful Links

Watch more on GTN...

Photos: © Triathlon / Getty Images

🎵 Music - licensed by Epidemic Sound / Artlist 🎵

Nice Furniture - Dylan Sitts
Second Chance - Guustavv
Hop the Turnstile - peerless
Father Time - Smartface
Sofa Testing - Dylan Sitts

#gtn #triathlon #swimbikerun #swim #bike #run #injury

The Global Triathlon Network (GTN) is the world's biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first-timers – and everyone in between!

With the help of our former pro and Olympic medal-winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide-ranging topics
- The best triathlon bike tech and gear with pro-know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!

Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!

Welcome to the Global Triathlon Network.

Thanks to our sponsors:

Watch our sister channels:

[gtn]

How often do you get stitches? And how do you relieve the pain?

[SimonMathews]

I’m in the “too much liquid prior to the run can trigger it” category, and James’ tip to reduce fluid intake the couple of hours beforehand seems to work for me in preventing it.

[seascape]

As I’ve gotten older and slower, I stopped getting stitches, maybe 1 or 2 in the past 10 years. When I do get them, I simply raise my hand on the affected side over my head for a few seconds, and that stretch makes them go away. Best thing is, I don’t have to stop running.

[callumnotman]

Our coach said if the stitch was on the left of the abdomen, it's your stomach (ie you have eaten too late before running), if it's on the right then your breathing is off, so try and control your breathing... but looks like he may have made that up 😁🤔

Great video!

[miguelbrito]

James delivering useful tips is becoming an habit! Keep it up

[perro]

For me the deep breathing works, but it has to be all the way down to the stomach, the lower part must also inflate. Whilst you're there, hold your breath for 3 secs, exhale taking 3 seconds, stay at the bottom for 3 secs, then take 3 seconds to inhale again. I think they do this in meditation or yoga. Not sure. But it works. When out running I also do 2-timing breathing. Fill your lungs and stomach in 2 short inhales then 2 short exhales. Some people coordinate their foot strike rhythm with breathing, but I haven't mastered that one.

[jobanski]

I used to get stitches/side cramps a lot. I noticed they would come if I hadn’t hydrated myself sufficiently. A friend advised me, when they happen, to “push down” with my abdomen/diaphragm when I exhale. That seems to do the trick for me without slowing down.

[Horseshoe-]

Brilliant video and your tips on how to stop a stitch beginning is exactly what I found really helped to stop getting a stich. If I do get a stitch on a run I stop and bend over and try and touch my toes which seems to help.

[benkeyte]

Super interesting, been wondering about this for years!

[stvnsanders]

I remember my first time suffering a stitch I thought I was gonna die! It was so painful! I did a lot of formation runs and 3-mile runs while I was in the Marine Corps and don't really remember suffering from them much, fortunately, but once in a great while they'd get me and I never knew what it was. Sometimes I thought it was gas! 🤣

[today-nl]

Thanks for the great video, it is very helpful. Totally agree!

[savagepro]

This is how I do it.
1. As soon as the stitch hits, I hold my breath. Then I breathe out slowly until it hits again. Then stop, and resume inhaling until hit hits. Stop, then start exhaling until it hits. I repeat this until it goes away. And it goes away!
2. Just before a finish line? Once I actually just gripped my side and went hell out. That also worked.

[tradestone]

I experience this every triathlon. My mental checking before T2 is mostly the tricks showed here and in other gtn video about it. Drink less, start slow, cool my body, deep breath and contract my abdomen.

[hurricane]

I live just an hour from Koblenz and tomorrow I’m _finally_ going to their flagship store to try out some road/gravel bikes. While I am only looking for my first (sporty) bike, and still have to earn my stripes (plus save up _quite_ a bit), I saw on the website they have a few Speedmaxes in my size — in Lobster, no less! — so…. what I’m looking for is not the only thing I’m going to be trying out, and I’m not sure which I’m more excited for! 😃

[ChloeMartinBrown]

I'm lucky that I don't get a stitch very often, but when it does hit, it's usually my shoulder affected. Something I've found helped (and learned from swimming) is concentrating on fully exhaling as well as a deep inhale. I find it also really helps if I feel like my heart rate is climbing too quickly and I'm struggling to control it!

[padischli]

started to run 2 weeks ago and experienced my first stitch today haha water might do it for because i always drink a ton

[jacobjames]

I didn't realize there was a term for it. I get them sometimes while riding BMX tracks.

[JeDindk]

Whenever I get stitches, I can fix it with a few very deep breaths - it works for me EVERY TIME!

I breathe in very deep and when I breathe out, I also make sure empty my lungs as much as possible. I do this a couple of times and the stitches disappear in a just a few seconds.

I have to mention that I rarely get side stitches. Maybe once every second month or something. I don't know why my method works for me and it might not work for anyone else. But it works for me every single time! 😀

[jamesroberts]

This video timing is uncanny. Went for a run yesterday and got my first stitch in months. Trust GTN to come up with the goods!

[justinsama]

If you don’t want to stop running. Try finishing your exhale on the foot opposite of the stitch.