Bad stitch whilst running

[Fun Bus]

I'm asking this on behalf of my Wife. She (and I) regularly run 5km outside, and until recently without issue. Over the last 6 weeks, my Wife has started to suffer badly with a stitch when running. It usually starts about half way in to the run and has become the sort of stitch that stops her as opposed to keep running through.

She is careful with her pace, concentrates on breathing properly and never runs on the back of a meal or too much food. She is always well hydrated too. Other exercise is done in the gym regularly too. Having Googled and read up on this, and trying some suggestions to relieve it (none of which have done anything), she asked if I'd ask here for some input/advice.

Any help appreciated.

[jimmyboy85]

Cold weather seems to bring them on with me. Or at least makes them more frequent.

The way I deal with them is to tense my stomach muscles and breathe from the top of my chest. If that makes any sense. It's not ideal and pretty uncomfortable but it's far less painful than taking deep breaths and allows me to keep running through.

[mattikake]

The exact causes of stitches are largely unknown. Fitness, cramps, dehydration.

The theory I like best though and that seems to make the most sense is it's internal organs either rubbing together or rubbing on your chest/ribs/abdominal wall. The best way to prevent that would be to increase your visceral fat - the deep fat that surrounds and protects all your organs from damage, mainly from friction.

The only time I get a stitch sometimes is walking downhill. Nothing else and not much more energetic stuff. Always in the same place too, right side about rib 8-9 and it comes on in about 2 minutes. Never goes until I'm on a flat. It could just be because I'm leaning back slightly and this pushes my organs forwards and they rub.

[goldblum]

Consensus amongst competitive runners I know is a stitch is intercostal cramps. Normally happens to the less fit and quite often happens when running downhill. The solution is get fitter and breathe easier.

[sherman]

The way I was taught to get over a stitch was to breath in through your nose and out through your mouth. It helps to regulate your breathing and takes your mind off the stitch as you are running.

[Fozziebear]

Try more core/abdominal work to strengthen the whole area. I've found that the stronger my whole core is the less likely I would get a stitch, I've not had one for 3+ years so all those crunches must be working

[Fun Bus]

I've been asked to thank you all for your input! The Wife will be concentrating on some core muscle exercises as per an earlier comment.