Keep Getting Side Stitches While Running? Don’t Push Through—Try These 4 Steps

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Halfway through a run, you suddenly feel pain in the side of your abdomen. The faster your breathing becomes, the more noticeable the pain feels. For many runners, the first thought is: Am I breathing the wrong way?

Not necessarily. What runners commonly call a “side stitch” is medically known as Exercise-Related Transient Abdominal Pain (ETAP). It is relatively common in activities such as running that involve repetitive movement of the torso, but its exact cause is still not fully understood. Running intensity, food intake, fluid consumption and the type of exercise may all play a role.

So the next time you get a side stitch, do not focus only on changing the way you breathe. A more practical order is:

1. Is a Side Stitch Just Caused by the Wrong Breathing Technique?

Your breathing rhythm may affect how comfortable you feel while running, but there is not enough evidence to show that one particular “wrong” breathing pattern is the sole cause of side stitches.

A review published in Sports Medicine explains that several possible mechanisms have been proposed for ETAP, including irritation of the parietal peritoneum and tension on structures supporting the abdominal organs. However, the exact mechanism remains unclear.

Instead of focusing only on whether you should “inhale for two steps and exhale for two steps”, first check:

• Did you start running too fast?
• Did you eat recently or drink a large amount before running?
• Did you increase both speed and incline at the same time?
• Does the side stitch tend to appear at a similar point in your workouts?

Finding your triggers is more practical than searching for one universal breathing technique.

2. When a Side Stitch Starts, Slow Down First

Once the pain begins, do not try to force yourself to maintain the same speed.

A typical side stitch often begins to ease when exercise intensity is reduced or the activity is stopped. For example, if you were running at around 8.0 km/h, reduce your speed to approximately 5.6–6.4 km/h first. If you are still uncomfortable, slow down further to a brisk walk.

Maintain the lower intensity for a minute or two and see whether the discomfort begins to ease.

Once your speed comes down, it also becomes easier to stabilise your breathing and movement.

3. If Your Breathing Becomes Fast and Shallow, Slow Down Your Exhale

After reducing your speed, focus on your breathing.

If your breathing has become rapid and shallow, you can try:

Inhale for 2–3 steps → Exhale for 2–3 steps

You can also find a rhythm that feels more natural based on your own cadence. There is no need to force yourself to follow a strict number of steps.

The goal is to gradually make your breathing feel fuller and more controlled—not to keep increasing your speed while your breathing becomes increasingly irregular.

There is not enough evidence to show that one particular breathing pattern can directly “cure” a side stitch, so it is more useful to think of breathing adjustments as a way to help restore your rhythm.

4. If You Often Get Side Stitches After Eating, Check Your Meal Timing

If side stitches regularly occur soon after eating, your pre-run food intake is worth checking first.

The Sports Medicine review of ETAP notes that the condition may be aggravated by exercising after eating, while consuming large amounts of food or fluid—particularly more concentrated drinks—may also make it more likely to occur.

A treadmill study examining fluid composition and ETAP also found that a more concentrated fruit drink provoked more side-stitch symptoms than the other tested conditions.

After a full meal, you will generally need more digestion time than after a small snack. Pay attention to:

• Are side stitches more likely after larger meals?
• Are they more noticeable when you start running soon after eating?
• Do certain drinks cause more discomfort than plain water?

If you notice a consistent pattern, try adjusting the amount you eat and the interval between eating and running next time.

5. Get a Side Stitch Every Time You Speed Up? Don’t Change Too Much at Once

If you feel comfortable running at around 6.4 km/h but quickly develop a side stitch after jumping straight to 8.0 km/h, break the increase into smaller steps:

6.4 km/h → 6.9 km/h → 7.2 km/h

Stay at each speed for a few minutes and wait until your breathing and movement feel stable before increasing it again.

If you also want to add incline, do not increase speed and incline at the same time.

A more manageable order is:

This also makes it easier to identify exactly which change may have triggered the side stitch.

6. Keep Getting Side Stitches? Track These 4 Things to Find a Pattern

If side stitches happen frequently, try tracking your next three workouts:

If several workouts show the same pattern—for example, “running soon after eating + starting too fast”—you can prioritise changing those two conditions next time.

7. On a Treadmill, Build Up the Intensity Gradually During the First 15 Minutes

If you frequently get side stitches soon after you start running, separate your warm-up, speed increases and incline increases instead of doing everything at once.

When using the DeerRun Z10 Pro, you can structure the first 15 minutes like this:

The DeerRun Z10 Pro supports a 1–12 km/h speed range and up to 12% automatic incline, making it easier to adjust speed and incline separately rather than pushing both numbers higher at the beginning of your workout.

Conclusion | When You Get a Side Stitch, Don’t Blame Your Breathing Alone

The next time you get a side stitch while running, remember:

If it consistently happens after you speed up, make your speed increases smaller. If it regularly occurs after eating, adjust the timing between your meal and your run. If it keeps happening, track a few workouts and look for common triggers.

Stabilise your rhythm first. Chase speed later.