A stitch can stop a run quickly. It usually feels like a sharp, tight or cramping pain around the side of your ribs or upper abdomen, and it often appears just as you are getting into your rhythm.
For beginner runners, it can be frustrating because it is not always obvious what caused it. You might feel fine in your legs, but the pain in your side makes it difficult to keep going.
A running stitch is usually temporary and often linked to things like pace, breathing, posture, food timing, hydration or your body adjusting to running. It is not always a sign that something is wrong, but it can be useful feedback about how your body is responding during that particular run.
What does a running stitch feel like?
A running stitch usually feels like a sharp, stabbing, pulling or cramping pain on one side of the upper abdomen. It often sits just below the ribs, although some people feel it slightly lower or more towards the side.
It tends to appear during running rather than afterwards. It may get worse if you keep pushing the pace, and it often eases when you slow down, walk or stop for a short time.
It is different from general tiredness, heavy legs or feeling out of breath. A stitch is usually more localised, which is why it can feel so distracting even when the rest of your body feels able to continue.
Why do stitches happen when running?
There is not one single reason why stitches happen. For most runners, it is likely to be a mix of factors rather than one clear cause.
Common triggers include eating too close to a run, drinking too much fluid at once, starting too fast, breathing shallowly, running with tension through the upper body, or increasing running intensity before your body has properly warmed up.
This is why stitches can feel inconsistent. You might get one on a short easy run but not on a longer run another day. The difference may be what you ate, how quickly you started, how tired you were, or how tense your body felt.
The useful thing is to look for patterns rather than trying to find one perfect explanation.
Eating too close to a run can make stitches more likely
Running soon after eating can make your stomach and side feel uncomfortable, especially if the meal was large, heavy, fatty or very high in fibre.
A small snack may be fine before an easy run. A larger meal usually needs more time to settle. Some runners also find that drinking a large amount of water or a sugary drink just before running makes side discomfort more likely.
If you often get stitches, think about what you had in the two or three hours before running. You may notice that certain foods, large meals, fizzy drinks or rushing out too soon after eating make the problem worse.
Starting too fast can trigger a stitch
Starting too quickly is one of the most common reasons stitches show up early in a run.
The first few minutes of a run can feel easier than they really are. Your legs are fresh, so you set off at a pace that feels fine at first. Then your breathing catches up, your body tenses, and the stitch appears.
If you often get a stitch within the first ten minutes, your starting pace may be too fast. Try beginning with a brisk walk, then easing into a very gentle jog before settling into your normal pace.
This can feel almost too slow at first, but it often makes the whole run smoother.
Breathing may affect how a stitch feels
A stitch is not always caused by breathing, and you do not need to follow a strict breathing pattern to run well.
However, when running feels harder, breathing often becomes shorter and more rushed. That can increase tension through the ribs, shoulders and upper body, which may make a stitch feel worse.
If a stitch starts, slow down and focus on steady breathing. A longer exhale can help you relax your upper body and settle the discomfort. You do not need to force deep breathing dramatically. The aim is simply to reduce the effort enough that your breathing feels more controlled.
Posture and tension can play a part
Running with tight shoulders, a hunched upper body or a clenched stomach can make the whole movement feel more restricted.
You do not need perfect form, but small adjustments can help. Try running a little taller, relaxing your shoulders, and letting your arms move naturally rather than holding them stiffly across your body.
If you notice stitches more when you are tired, your posture may be changing as the run goes on. This is common. As effort builds, it is easy to tense up without realising.
A simple cue is to keep space between your ribs and hips. That helps prevent the upper body from folding forward too much.
What to do when you get a stitch during a run
If a stitch starts, slow down first. Trying to push through a sharp pain usually makes the run more uncomfortable.
Drop to a walk or very gentle jog. Take steady breaths and lengthen your exhale. Some runners find it helpful to press gently into the sore area or raise the arm on the painful side while breathing slowly.
Once the pain eases, restart gently. Avoid going straight back to the same pace that triggered it.
If it keeps returning, adjust the run. Walk more, slow the pace, or cut the session short if needed. Not every run has to go exactly as planned.
How to reduce stitches on future runs
The best way to reduce stitches is to identify what tends to trigger them for you.
If they happen after eating, leave more time between food and running or choose a lighter pre-run option. If they happen early in the run, spend longer warming up and start more slowly. If they happen when you push the pace, keep your easy runs easier for a while.
It can also help to build running gradually. A run-walk approach gives your body more time to adapt to breathing, impact and movement without forcing too much too soon.
Strength work may also help over time, especially exercises that improve trunk control and posture. This does not need to be complicated. Simple bodyweight exercises alongside running can support better movement and stability.
You should stop if the pain is severe, unusual, spreading, or does not improve with rest. It is also sensible to seek medical advice if abdominal pain keeps coming back, happens outside exercise, gets worse over time, or comes with symptoms such as dizziness, chest pain, faintness, vomiting, fever or feeling generally unwell.
A normal running stitch should be temporary and linked to exercise. If the pain feels different from that, it is worth being cautious.
Is a stitch a sign that you are unfit?
Not necessarily.
Stitches are common in beginner runners, but experienced runners can get them too. They can be influenced by food timing, pace, hydration, breathing, posture, fatigue and the conditions of that specific run.
It is more useful to see a stitch as feedback than as a judgement on your fitness. If it happens regularly, it may be a sign that something in your routine needs adjusting.
That might be starting more slowly, leaving more time after eating, warming up better, or reducing the intensity while your fitness builds.
How this fits into beginner running
When you are learning to run, a stitch can make progress feel harder than it needs to be. It interrupts your rhythm and can make you stop before your fitness is actually the limiting factor.
The solution is usually not to force your way through it. It is to make the run easier to manage.
Start slower, warm up first, avoid large meals close to running, and pay attention to how your body responds. If a stitch appears, slow down, let it settle, and restart gently if it feels comfortable.
Over time, you will usually notice what makes stitches more or less likely for you. Once you understand that pattern, they become easier to prevent and easier to manage when they happen.
FAQs
Why do I get a stitch every time I run?
If you get a stitch every time you run, it may be linked to starting too fast, eating too close to your run, drinking too much at once, shallow breathing, posture or tension through the upper body. Try slowing the first part of your run, warming up with walking, and leaving more time after meals.
How do I get rid of a stitch while running?
Slow down to a walk or very gentle jog. Take steady breaths, lengthen your exhale, and give the pain time to settle. Some runners also find it helpful to press gently into the sore area or stretch the arm on the painful side overhead.
Can drinking water cause a stitch?
Water itself is not usually the issue, but drinking a large amount quickly before running may make your stomach feel uncomfortable. Small sips are usually easier to tolerate than gulping a lot at once.
Should I run through a stitch?
A mild stitch may ease if you slow down, but you should not force yourself through sharp, worsening or unusual pain. Stop and rest if the pain does not improve.
How long should I wait after eating before running?
It depends on the size and type of meal. A small snack may be fine closer to a run, while a larger meal usually needs more time to settle. If stitches happen often after food, experiment with leaving a longer gap before running.
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