# Why Side Stitches Strike Runners and How to Prevent Them
Up to 70 percent of runners experience side stitches each year, making this sharp abdominal pain one of the most common workout complaints. Researchers call the condition exercise-related transient abdominal pain, or ETAP. While the exact cause remains debated, experts point to three leading theories: breathing patterns that irritate the phrenic nerve, changes in blood flow around the diaphragm, or poor posture during exercise.
The good news is that side stitches respond quickly to on-the-spot interventions. If pain strikes during a run, slow your pace and stretch by raising your arms overhead while leaning toward the opposite side of the stitch. Applying gentle pressure to the cramped area while taking deep, intentional breaths also relieves discomfort rapidly.
Prevention works better than treatment. Start by practicing mindful breathing during training. Time your meals strategically, finishing food and large beverages at least two hours before running. Your core strength matters too, so incorporate stability work into your routine. Staying properly hydrated supports overall performance and may reduce stitch frequency.
Posture deserves attention as well. Slouching or hunching forward can compress your abdomen and trigger pain. Run with your shoulders relaxed and your torso upright. Gradually increasing your training intensity and distance gives your body time to adapt rather than shocking your system with sudden intensity spikes.
These prevention strategies address the suspected root causes of side stitches. By breathing mindfully, fueling appropriately, strengthening your core, and maintaining good form, most runners eliminate this frustrating issue entirely. If side stitches persist despite these efforts, consult a healthcare provider to rule out underlying conditions. For most runners, a combination of proper breathing and preparation prevents the sharp interruptions that derail