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Video:How to Get Rid of Side Stitches

with Nazly Jordan

Side stitches are a common problem in running, but there are ways to alleviate the uncomfortable pain. Get rid of your side stitches and get back to the run with these helpful tips.See Transcript

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Transcript:How to Get Rid of Side Stitches

A side stitch is a problem most beginners encounter in running. I'm Nazly Jordan for About.com and I'll show how to get rid of that unpleasant pain.

Warm Up Before Running to Prevent Side Stitches

If you tend to suffer from side stitches, make sure you're breathing in and out through your mouth when you're running. Breathe deeply from your belly, not your chest. Starting your running session with a proper warm up can help avoiding side stitches. Give yourself between five and 10 minutes to get ready for the actual run.

Studies have shown that sugary and carbonated drinks may promote side stitches. So rather stick to plain water for hydration. Some runners tend to shallow breathing when running in extreme cold temperatures. Breathing through a scarf makes inhaling the cold air more comfortable.

Maintain Proper Running Form

In order to avoid side stitches you should always keep a good running form. Keep a good posture and never hunch over. If you feel side stitches push two fingers into the area where you feel the pain. Then take a deep breath in as quickly as you can. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips. That should ease the pain. Also changing your breathing/striding pattern can lead to relief. If the side stitches get to painful, just stop running and walk briskly while focusing on deep breathing. Continue running as soon as the stitches goes away.

Now you know how to avoid a side stitch. If you would like to learn more about running for beginners, check out About.com .
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