Running is an intense aerobic exercise.. At a moderate pace of five miles-per-hour, a 145-pound person can burn an estimated 526 calories an hour, according to Livestrong's MyPlate. However, the intensity level of running can also place stress on the body, resulting in varying pains throughout your body. One common area where pain can emanate is your sides around your ribs, commonly referred to as a side-stitch.
Lack of Oxygen
One cause of your side rib pain could be the lack of oxygen that can occur with strenuous exercises like running. When you run, you substantially increase the energy required by your muscles to keep up your pace. An increased need in energy comes with an increased need for oxygen, which causes both your lungs and heart to work harder. When the lungs cannot keep up with the needs of the body, some muscles may not get the oxygen they need. This can result in cramping of the stomach muscles, which can manifest itself as a side pain near the ribs.
Ligaments
Side rib pain can also be associated with ligaments between your diaphragm and your stomach. Running uses an up and down motion that affects your body each time your feet hit the ground. This impact can push your internal organs downward, placing pressure on the ligaments attached to your stomach. At the same time as these ligaments are being pulled down, your lungs are inhaling and expanding, placing more pressure on the ligaments. The resulting stress can create side rib pain.
Dehydration Effects
Running can quickly dehydrate your body through sweating, especially if you are running outside on a hot day. As you become dehydrated, the amount of water available to make up blood volume is limited. Less blood volume reduces your cardiovascular system's ability to transport oxygen and other nutrients your body needs to the cells, especially the tissues of the digestive tract. Without adequate oxygen, cramping can occur, which can manifest itself as a side pain.
Prevention and Treatment
Take steps to prevent or reduce side pain during running. Reduce your risk of dehydration by drinking plenty of water before and after your run. Sip small amounts of water during your run and when needed. Reduce your intensity level by moving to a jog or walk to help reduce pain. The American Council on Exercise suggests changing your breathing when you experience pain -- specifically, breathe deeply while pursing your lips. One way to reduce pain is to stop running and bend forward at a 90-degree angle while tightening your stomach muscles.
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