Side pains that creep up suddenly often cause severe pain that makes it difficult to continue with your run. Also called side stitches or side aches, these pains don't come from one clear-cut cause. The common thought is the pain originates in ligaments attached to the diaphragm, which contracts during breathing. Paying attention to the intensity of your workout and your breathing while you run helps avoid the side pain in some situations. Learning to deal with the pain once it starts helps you push through to complete your run.
Step 1
Warm up with a walk or slow jog to prepare your body for the run. Avoid diving right into an intense running session.
Step 2
Run with proper upright posture. Avoid slumping over or hunching your back during your run.
Step 3
Breathe deeply throughout your run. Purse your lips to help encourage deep breaths. If you begin to feel side stitch pain, focus even more on breathing deeply, as this may help relieve the pain, according to the American Council on Exercise.
Step 4
Slow down your running speed and intensity when side pain occurs. Continue at the slower pace until the side pain subsides. Gradually increase your intensity again to finish your workout.
Step 5
Change the way you lean as you run. For example, if you tend to lean forward while you run, stand upright or lean backward for a few steps. If you tend to stand more upright, lean forward with tightened abdominal muscles for a few steps. Vary your lean as you run to avoid or relieve side pain.
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