Which side is a stitch usually on?

Most people feel it on the right side, just under the ribs, but it can show up on the left too. Either side is common and usually nothing to worry about. Chest pain is different and should be checked straight away.

Can drinking water before a run cause a stitch?

Gulping a lot of water just before you run can make a stitch more likely for some people. Drink normally through the day and have small sips, not big gulps, in the half hour before you set off.

Why do I only get stitches in races?

Races make most people start faster than usual, breathe faster and feel nervous, and many eat or drink differently that morning. Start the race slower than feels natural and stick to the breakfast you know works on training days.

Can a side stitch last for hours?

A normal stitch fades within a few minutes of slowing down and is usually gone soon after you stop. If the pain lasts for hours, keeps getting worse or comes with other symptoms, see a doctor.

Side stitch when running: how to stop it and prevent it

A side stitch is a sudden, sharp or cramp-like pain just under your ribs, usually on one side, that comes on while you run. To stop it, slow down to a walk, breathe out slowly and fully, and press your fingers firmly into the sore spot until it eases, usually within a few minutes. To prevent stitches, avoid big meals in the two hours before a run, sip rather than gulp drinks, warm up with a brisk walk, and start your runs slower than you think you need to.

What is a side stitch?

A side stitch is a temporary pain in your side, just below the ribs, that’s triggered by exercise. It can feel like a cramp, a sharp jab or a tight knot. Runners get them a lot, but so do swimmers, horse riders and anyone who moves their upper body up and down for a while.

Nobody is completely sure what causes stitches, and it may not be the same thing for everyone. What we do know from everyday experience is what tends to bring them on and what makes them go away, and that’s what this guide covers.

Why do I get a stitch when I run?

You’re most likely to get a stitch when you run too soon after eating, start too fast, or breathe in a quick, shallow way. The usual triggers are:

Eating a big meal shortly before running. A full stomach jiggling around doesn’t help.
Gulping drinks just before or during a run. Especially sugary or fizzy ones.
Starting too fast. Going from sitting still to running hard with no warm-up.
Fast, shallow breathing. Panting high in your chest instead of breathing deeply.
Being new to running. Stitches are much more common in beginners and tend to fade as you get fitter.

If you notice your stitches always appear in the same situation, that’s your clue. Change one thing at a time and see what helps.

How do you get rid of a stitch while running?

The fastest way to get rid of a stitch is to slow down and change how you breathe. Try these steps in order:

Slow to a walk. Don’t try to run through it. Easing off is usually enough on its own.
Breathe out slowly and fully. Take a deep breath in through your nose, then breathe out through pursed lips, as if blowing out a candle slowly.
Press on the spot. Push your fingers firmly into the painful area and hold for a few breaths.
Lean forward a little. Bend slightly at the waist while you keep breathing deeply.
Stretch the sore side. Raise the arm on the side that hurts over your head and lean gently the other way.
Start again gently. Once it fades, go back to an easy jog, slower than before.

Most stitches ease within a few minutes of doing this. If you’re following a walk/run plan, you can simply treat the stitch as an early walking break.

How do you prevent a side stitch?

You prevent most stitches by eating earlier, drinking little and often, and starting each run slowly. This table sums it up:

When	What to do
2–3 hours before	Eat your last proper meal
30–60 minutes before	Only a small snack if you’re hungry, like a banana or a slice of toast
Just before	Small sips of water, no big gulps or fizzy drinks
First 5 minutes	Walk briskly to warm up
First running minutes	Start slower than feels natural
During the run	Breathe deeply and steadily, using your belly, not just your chest

The warm-up matters more than people think. Our guide to the warm-up and cool-down shows a simple routine. In the Run app, every run already starts with a 5-minute warm-up walk and ends with a 5-minute cool-down walk, so you don’t have to remember.

Does how you breathe make a difference?

Yes, calm and deep breathing seems to help many runners avoid stitches. Quick, shallow breaths high in the chest are common when you’re nervous or going too fast. Try breathing in a steady rhythm, filling your belly as well as your chest, and letting each breath out fully.

You don’t need a complicated technique. If you can’t talk in short sentences, you’re probably going too fast, and slowing down will fix your breathing and often the stitch with it. Our guide on how to breathe when running goes into more detail, and how slow you should run explains why an easy pace feels so much better for beginners.

Will I stop getting stitches as I get fitter?

Most people get far fewer stitches as they get fitter. They’re very common in the first weeks of running and tend to fade as your body gets used to the movement. A plan that builds up gently, like Run’s beginner 5K plan, helps because you never jump straight into long, fast runs.

Until then, don’t let stitches put you off. They’re annoying, but for most people they’re harmless and short-lived.

When is side pain more than a stitch?

A stitch should fade within minutes of slowing down and shouldn’t come back once you’re resting. See a doctor if you get side or belly pain that:

Doesn’t go away after you stop running.
Keeps getting worse, or comes back when you’re not exercising.
Comes with fever, vomiting or swelling.
Happens on almost every run, even when you’ve changed your eating and pace.

Get urgent medical help if you have chest pain or pressure, pain that spreads to your arm, neck, jaw or back, real difficulty breathing, or you feel faint or dizzy. That’s not a stitch, and you shouldn’t wait to see if it passes.

A quick checklist for your next run

Before you head out, run through this short list:

Last big meal at least two hours ago.
Only small sips of water in the past half hour.
A 5-minute brisk walk to start.
An easy, chatty pace for the first few minutes.
A plan if a stitch shows up: walk, breathe out slowly, press, lean forward.

Stitches are one of those things nearly every runner meets at some point. Slow down, breathe, and keep going once it passes.