How To Prevent A Stitch When Jogging

If you are a runner, you have probably experienced the doubling pain of a side stitch. Recent research from Australia suggests that an irritation of the double-layered membrane that surrounds the abdominal cavity produces side stitches during exercise. The increased blood flow to working muscles reduces the amount going to a fluid-filled space between these membranes, causing the layers to rub together, thus producing a side stitch. Irritation is also caused by a distended stomach from eating or drinking too much before exercise.

Step 1

Avoid eating full meals one to two hours before running. Stick with meals that are mostly carbohydrates with moderate amounts of protein and limited fat. Snacking on simple carbohydrates, such as pretzels or crackers, is permissible 15 to 20 minutes before activity.

Step 2

Experiment with a variety of deep-breathing techniques. Inflating your stomach as you inhale and drawing it in when you exhale may help. Focus on breathing in for five counts and exhaling for five counts.

Step 3

Drink small amounts of water as often as possible when running. Chose a sports drink that has a low carbohydrate concentration, 6 percent to 8 percent, if you need to drink something besides water.

Step 4

Strengthen core muscles to adequately support abdominal contents. Concentrate on exercises that work to strengthen your entire core -- back and hips included -- rather than just the abdominal muscles.

Step 5

Properly warm up to allow your muscles time to adjust to an increased demand in activity. Shocking your body into activity without allowing time to adjust to an elevated heart rate and redistribution of blood flow can initiate side stitches. Perform a dynamic stretching routine before running by leaning sideways and extending your arm over your head may help.