Running · 3 min read
Side Stitches While Running: What to Try and When to Stop
Learn options for exercise-related transient abdominal pain, including easing the pace, adjusting breathing, reviewing pre-run intake timing, and recognizing warning signs.
A sudden sharp or cramping pain just below the ribs during a run is often called a side stitch. The clinical term is exercise-related transient abdominal pain (ETAP). A typical stitch eases within a few minutes after the pace drops or exercise stops, but not every pain around the abdomen or chest is harmless.
The mechanism is not fully settled. Movement of tissues inside the abdomen, stomach contents, some drinks, torso posture, and exercise intensity have all been proposed as contributors. There is no single proven cause or guaranteed fix for every runner.
If pain begins during a run, slow down substantially; walk or stop if needed. Try comfortable, deeper breathing. Gentle pressure over the sore area or raising the arm on that side and leaning slightly away may help some runners. Matching the exhale to a particular foot strike is another option to test, but it cannot promise relief within seconds. Do not continue if the symptom is getting worse.
For recurring stitches, test one part of the pre-run routine at a time. Finishing a large meal two to three hours before running works for some people, although digestion time varies. Reducing concentrated sugary drinks or very large portions close to a run, taking small amounts of water or a well-tolerated sports drink, and beginning the warm-up at an easy pace may help. Aim for an upright but relaxed torso and increase effort gradually.
After the pain settles, note when it began, the last meal or drink, pace, duration, and what response helped. This can reveal an individual pattern without creating an unnecessary list of forbidden foods.
Seek medical advice if the pain remains sharp or intensifies after you stop; appears with chest pain, marked shortness of breath, nausea, dizziness, or fainting; occurs at rest; or keeps returning to the same spot over days or weeks. Severe chest or abdominal pain and serious breathing difficulty may require urgent assessment. This article does not provide a diagnosis or treatment.