Comments on: Why do I get a stitch when running?

By: Jen

Jen — Tue, 04 Feb 2020 02:41:05 +0000

Thanks Chris! Good to hear your thoughts!

By: RunTeach

RunTeach — Fri, 31 Jan 2020 11:58:03 +0000

Thanks for your comment Jen. It’s an interesting one as the science doesn’t support any one cause for getting a stitch. Putting your focus on your breathing as you suggest does a few things: 1) It regulates what may have previously been more erratic and less controlled breathing. Natural flowing, controlled breathing is always a good thing so putting focus on this will naturally calm your system down. 2) By paying attention to your breathing you are also letting your nervous system know that you have acknowledged and are addressing the stitch. Although it sounds a bit woo-woo, it is a powerful signal that the “alert” of the pain doesn’t need to keep sounding.

I agree about having a longer out breath than in breath, and this makes logic sense when you understand that the lungs work as a vacuum. If you expel more air, you are creating more space for the in breath as well as making it a little easier to get the air in.

While I understand the theory about breathing to a rhythm so that your in breath is on alternate feet, I have never found any scientific or experiential evidence to support it. Ultimately, we all need to do what works for us. Some runners like a 2/2, 2/4, 3/2, 4/4 breathing pattern. The effort you are running at will also determine the pattern (try keeping a 4/4 at a high effort!). No matter what pattern you choose, the goal is always to get the pattern to become natural so you are not consciously having to think about it.

By: Jen

Jen — Fri, 31 Jan 2020 03:33:35 +0000

I remember reading somewhere that stitches can be caused from not fully breathing out? Have you heard this?Their suggestion was to breath in for shorter and out for longer and time you breathing with your steps so that you aren’t always breathing out on the same foot hitting the ground. I’m not sure if there is anyway science behind this but I have found it really helps if I ever get a stitch! Would like to hear your thoughts. E.g breath in a little for two steps and breath out fully for 5 steps (or even 3 steps but making sure all air is out)The uneven number would also mean you would fully exhale on a different foot each time.