Why You Get a Side Stitch and How to Stop It

You are two minutes into a run and a sharp, grabbing pain locks up your right side, just below the rib cage. You slow to a walk, press a fist into the spot, and wonder what you did wrong. That is a side stitch, one of the most common complaints in beginner running, and the good news is it is almost never serious. Understanding what causes it and how to respond makes a real difference in how often you get one and how quickly it goes away.

Before getting into techniques, a quick note: the advice here is general fitness guidance, not medical advice. If you are new to exercise, pregnant, or managing a heart or lung condition, check with your doctor before starting a running program. And if you ever feel chest pain, dizziness, or pain that feels nothing like a typical side cramp, stop and get checked out.

What Actually Causes a Side Stitch

A side stitch is a sharp or stabbing pain, usually on the right side of the abdomen, though it can appear on the left. Researchers do not have one definitive answer, but the leading theory involves the diaphragm, the large dome-shaped muscle beneath your lungs that powers every breath.

When you run, blood flow to the diaphragm increases significantly. If you started too fast, ate too close to your run, or are breathing in a shallow, choppy pattern, the diaphragm can develop a cramp-like spasm. Some researchers also point to the ligaments connecting your abdominal organs to the diaphragm; the jostling of running can tug on those ligaments, especially if your stomach is full, and that tugging registers as pain.

A few things consistently make stitches more likely:

• Eating or drinking too close to running. A full stomach sits heavy and bounces. Give yourself at least 90 minutes to 2 hours after a meal before heading out.
• Starting too fast. Your body has not warmed up; breathing goes ragged before the diaphragm is ready for the effort.
• Shallow breathing. Short, quick breaths keep the diaphragm in a constant state of partial tension.
• Tight core muscles. If your torso is locked up from stress or poor posture, there is less room for the diaphragm to move freely.

How to Stop a Stitch While Running

You do not have to quit your run. Try these steps in order the next time a stitch hits:

Slow down first. Drop to a brisk walk. The reduced impact alone lets the diaphragm settle. This is not failure; it is just good pacing strategy. Run-walk intervals are a legitimate training method, and many beginners find that breaking a 30-minute run into 3-minute run / 1-minute walk blocks gets them through a workout they could not finish otherwise.

Focus on your exhale. Slow your breathing deliberately. Breathe in for two steps, out for three or four. A longer exhale lets the diaphragm fully drop on each breath cycle and seems to release the spasm faster than shallow panting.

Press into the pain. Use two or three fingers to press firmly into the stitched area, right below the ribcage. Many runners find this pressure provides relief within 30 to 60 seconds, especially combined with controlled breathing.

Reach overhead. Raise the arm on the stitched side straight up, lean away from the cramp, and take a slow deep breath. You are creating length in the torso and giving the diaphragm more space to move. Hold for 10 to 15 seconds, then lower and resume running at an easy pace.

If none of those work, stop and walk until the stitch is fully gone. Pushing hard through a side cramp tends to make it worse, not better.

Preventing Side Cramps in the First Place

The best strategy is to avoid the conditions that trigger stitches. These adjustments make a consistent difference for most beginners:

Run slow enough to hold a conversation. This is the single most useful cue in beginner running. If you cannot say five or six words without gasping, you are running too fast for your current fitness. Slow down until talking feels easy. At a conversational pace, your breathing settles into a natural rhythm and the diaphragm is far less likely to cramp. Most beginners underestimate how slow "easy" actually is. A pace of 12 to 14 minutes per mile (about 7:30 to 8:45 per km) is completely appropriate when you are starting out.

Warm up before you pick up the pace. Spend 5 minutes walking briskly before your first run interval. That walk warms the diaphragm and gets blood moving to your core muscles so the transition from rest to movement is gradual.

Watch the clock on meals and drinks. Limit food for 90 minutes to 2 hours before running. Water is fine right up to your run start, but avoid large volumes of juice, sports drink, or carbonated beverages in the 30 minutes before you head out.

Build mileage slowly. The 10% rule is a useful guardrail: do not increase your total weekly distance by more than 10% from one week to the next. This applies to time as well as distance. If you ran 3 miles (about 5 km) this week, cap next week at 3.3 miles (about 5.3 km). Rapid mileage jumps push your whole system, including your breathing mechanics, before it is ready. Most side stitches in beginners happen during runs that were longer or faster than what their body was prepared for.

Strengthen your core off the run. A stronger core holds the torso upright with less effort, which takes strain off the diaphragm. You do not need anything elaborate: two or three sets of planks and bird-dogs a few times a week is a solid starting point.

Injury prevention for runners goes well beyond stitches. If you want a broader picture, how to prevent running injuries as a beginner covers the full landscape, from building an on-ramp that lets your tendons and bones adapt gradually to the habits that keep you running consistently through the early months.

When to Be Concerned

A typical side stitch goes away within a few minutes of slowing down or stopping. It does not worsen with rest and does not feel like a tearing or radiating pain. Most beginners who get stitches regularly find they fade almost completely as fitness improves and pacing becomes more controlled.

Talk to a doctor if:

• The pain does not resolve within 10 to 15 minutes of stopping
• The pain is severe or radiates into your shoulder or back
• You feel short of breath beyond normal exercise exertion
• You have recurring pain in the same spot outside of running

These scenarios are uncommon, but they are worth a conversation with a medical professional rather than a self-diagnosis.

For completeness, some sharp side pain during running can come from musculoskeletal issues that have nothing to do with the diaphragm. If you are also dealing with leg or knee trouble, articles like shin splints: causes, treatment, and prevention and runner's knee: what it is and how to fix it cover those patterns in more detail.

Frequently Asked Questions

Is a side stitch dangerous?

For most healthy adults, no. A side cramp during running is almost always a diaphragm spasm triggered by pace, breathing, or what you ate before your run. It is uncomfortable but not harmful. If the pain is severe, does not resolve with rest, or feels unusual in any way, stop running and consult a doctor.

Why do I get a stitch on the right side more than the left?

The liver, which is the heaviest organ in the abdomen, sits on the right side. Some researchers believe its weight puts extra tension on the ligaments connected to the diaphragm during the impact of running, making right-sided stitches more common. This is completely normal.

How long does it take for stitches to stop happening as you get fitter?

Most beginners notice stitches becoming much less frequent after four to eight weeks of consistent, easy running. The diaphragm adapts to the aerobic demand just like your legs do. Staying at a conversational pace and building mileage gradually speeds that adaptation along.

Can I run through a side stitch or should I always stop?

You can try the slow-down and breathe-through approach before stopping entirely. If the stitch does not ease within a minute or two of those techniques, walk until it clears. Running hard through a cramp usually makes it worse and turns a minor inconvenience into a reason to cut the whole workout short.

Does breathing technique really make that big a difference?

Yes, consistently. Many runners find that exhaling on the left foot strike rather than the right, and consciously lengthening the exhale, reduces both the frequency and severity of stitches. It takes a few runs to build the habit, but it is worth practicing during easy workouts when there is no pressure to hit a particular pace.