A side stitch is a sharp, stabbing cramp that shows up just below your ribs — usually on the right side — a few minutes after you start running. The good news: it almost always goes away in under a minute once you know what to do, and it's easy to prevent with a few small habits.
What causes a side stitch when running?
The most widely accepted explanation is that the diaphragm — the dome-shaped muscle under your lungs that drives breathing — gets irritated when it doesn't receive enough blood flow during hard effort. Breathing too shallowly, running faster than your current fitness supports, or eating too close to your run can all trigger one.
Side stitches are especially common for beginners because your aerobic system is still building. As your cardiovascular fitness grows, they become much rarer. So if you keep getting them, take it as a sign that your lungs are still catching up — not that running isn't for you.
How to get rid of a side stitch right now
If a stitch strikes mid-run, try these steps:
- Slow down or walk. Reduce your effort first. There's no shame in easing the pace — this is exactly why the run/walk method exists.
- Press and lift. Press two or three fingers firmly into the stitched spot, then raise the arm on that side overhead. Hold for a breath or two.
- Breathe out on the opposite foot strike. If the stitch is on your right side, try to exhale each time your left foot hits the ground. This shifts the diaphragm's load away from the cramped side.
- Take a slow, deep belly breath. Breathe in through your nose so your belly — not just your chest — expands. Hold for one second, then let it all out slowly through pursed lips.
Most stitches clear in 30–60 seconds with these tricks. Once it's gone, resume running at an easy pace.
How to prevent side stitches before they start
Time your meals right
Eating a large meal within 1–2 hours of running is the most common trigger. Aim to run at least 2 hours after a full meal. If you need fuel before a short easy run, a small snack (half a banana, a few crackers) taken 30–45 minutes before is fine for most people.
Warm up properly
Jumping straight into a fast pace shocks the diaphragm. Even five minutes of brisk walking or easy jogging lets your breathing settle before you push harder. Check out our full warm-up guide for a simple routine.
Slow down
If you consistently get stitches, your pace is probably outrunning your current fitness. Run at a pace where you can hold a conversation — what coaches call "easy effort." It feels almost too slow at first. That's correct.
Practice belly breathing
Most of us breathe into our chests when stressed or winded. Training yourself to breathe into your belly (diaphragmatic breathing) gives the muscle a fuller range of motion and reduces cramp risk. Before your next run, spend two minutes lying on your back with one hand on your chest and one on your belly — breathe so only the belly hand rises.
Stay hydrated (but don't overdo it)
Running dehydrated or running right after gulping a large amount of water can both contribute to stitches. Sip water steadily during the day before a run rather than chugging right before you head out.
When should I worry about a side stitch?
A classic runner's side stitch appears after a few minutes of running, eases when you slow down, and resolves fully within a minute or two of rest. If the pain is severe, appears at rest, radiates to your shoulder or jaw, or doesn't go away when you stop, those are not normal signs — stop and see a doctor.
A word of encouragement
Every runner has had a side stitch mid-race and quietly hoped nobody noticed them gasping with a fist jammed into their ribs. It's one of the most universal beginner moments. Now you have the tools to handle it — press, breathe, left-foot exhale, and carry on.
If you're still building your running confidence, our LULURUN armband keeps your phone or small essentials secure and hands-free so you can focus on your form (and on dealing with any surprise stitches) instead of fumbling with pockets.
FAQ
Q: Why do I always get a stitch on the right side? The liver, which sits on the right side, is relatively heavy and pulls on the diaphragm's right lobe during the up-and-down bounce of running. This makes the right side more common, but left-side and both-sides stitches happen too.
Q: Do side stitches mean I'm running too fast? Often, yes — especially for beginners. If you get them every run, try slowing to a pace where you can speak a full sentence without gasping. Your diaphragm needs time to adapt just like your legs do.
Q: Will side stitches go away as I get fitter? Yes. Most runners find that stitches become rare or disappear entirely as their cardiovascular fitness improves and their diaphragm strengthens. Stick with it.
Run happy, run free.