The jury’s out on what exactly causes stitch, but accepted thinking is that the pain comes cramping in your diaphragm and its ligaments. One thing that’s agreed upon though is that stitches are very annoying. AVOID THEM If you are prone to stitch there are a few things you can do to ease the pain of a stitch. Stick to water for hydration, avoiding fizzy drinks. Ideally, you should leave at least two hours before training, so your digestive system and muscles aren’t competing for blood flow. Warming up should also help, so start each session with an easy pace for the first 10 minutes. Good breathing is essential, so inhale and exhale through the mouth, and try to breathe deep into the belly rather than taking shallow breaths. Similarly, make sure you have a good form by avoiding running hunched over. This will improve your posture, which in turn helps breathing.
TREAT THEM With the onset of stich first try to change your respiratory pattern, taking deeper breaths over more strides, for example. If the pain persists, slow down and regulate your breathing, and as you exhale pinch the area where the pain in between your thumb and fingers. Release the pinch as you inhale. Repeat until the pain passes.