You’re working on your core. You’ve kept a gap between your meals and running. Your breathing is steady. You’ve hit your stride. But, to your surprise, you can feel the side stitch rising. So how do you deal with it? Here are a few things you could do:
- Slow down: The first thing you should do is slow down. It will reduce the tension in your abdominal muscles.
- Deep Breathing: Be fully aware of your breathing. Try doing longer and deeper breaths. It will relax the diaphragm and respiratory muscles. The side stitch will reduce in a few minutes after deep breathing.
- Walk: If it gets too intense, stop and walk for a few minutes. When it reduces, continue running.
- Stretching: Sometimes, the muscles may be too tensed, and you might not realize it. Pause, stretch for a couple of minutes, and start slow again.
- Stop: If the side stitch persists no matter what you do, you should stop. You need to rest and get back another day.
The best way to deal with side stitches is to run more, build a strong core, and improve your endurance. In addition, running often will improve your respiratory system. It will also keep you going for a longer duration.