What are the ways to beat side stitches while running? If you are a runner, there is a good chance you have felt a side stitch or pain in the lower rib cage while you are running. There are many theories but no concrete evidence why this occurs. However, there are ways to help alleviate this nagging pain. This is especially a nuisance if this occurs during a race. So what are the ways to beat side stitches while running?
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1. Focus on Proper Breathing
Try to breathe in by pushing your stomach out and exhale while relaxing your stomach. This exercise will help you to breathe the right way by using your diaphragm instead of your chest muscles. Proper breathing is just one of the ways to beat side stitches while running, so that you will not have your race performance affected.
2. Strengthen Your Core
Strengthening your core has been proven to help reduce side stitches and increase your athletic performance, so focus on exercises like the plank and superman. If you have a stronger core, you will be less likely to be sidelined by a side stitch.
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3. Keep Training
Pursuing your training has been proven to help beat side stitches. The more often you train, the less likely you are to have side stitches, so stick with your running. Make sure to focus on proper breathing patterns while you run as well.
4. Relax
Take a deep breath and relax. If you find that you keep having side stitches, there is a good chance you may be feeling reluctant to run. Take a deep breathe and relax, because you may be stressing yourself out and causing this pain.
5. Focus on Your Eating
If you are eating a large meal or something not easily digestible before your runs, this can also be causing your side stitches. Have oatmeal, a piece of toast, a banana or anything else that you find easy to digest. Never eat a large meal because your body is already working to expend energy. Working to digest food at the same time is a toll on your body.
6. Hydrate
Do not chug water in the middle of your run, sip water and make sure that you stay hydrated. Lack of hydration is a cause of side stitches, so make sure you drink up. Water is the best fuel, but if you find yourself feeling dehydrated, you can also drink things like coconut water that have electrolytes present. What is your preference of fuel when you run? Do you find that you get a side stitch when you chug water?
7. Poor Posture
Focus on proper running form with your back straight, your body upright and do not lean forward when you run. Poor running form is a leading cause of side stitches, so make sure to focus on this integral part of your training. Do you find that your posture is sacrificed when you run? Imagine your arms at your side like a pendulum and use your arms to lead you through your run.
Hope my tips to help you beat side stitches will help you to get the most out of your run. So tell me, do you get side stitches? And if so, when do you get them in your run? Have a great run without side stitches and enjoy each running day!
Comments
Kerstyn: I used to be a cross country runner, and my coach taught me a very simple trick to reduce pain quickly without slowing you down. A foreword summersault! Sounds crazy but it's extremely effective.
Laura: I'm a cross country and track runner and proper form is to lean forward a bit, not straight up
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