# Why Side Pain During Running Happens and How to Stop It
Side stitches plague up to 70 percent of runners yearly. These sharp pains, formally called exercise-related transient abdominal pain or ETAP, stem from several sources that runners can address.
Experts point to three main culprits. Breathing patterns may irritate the phrenic nerve, which controls the diaphragm. Blood flow changes around the diaphragm during exercise can also trigger pain. Poor posture contributes as well, forcing your core muscles to work inefficiently.
When a stitch hits mid-run, several strategies bring relief. Slow your pace immediately. Raise your arms overhead and lean toward the opposite side of the pain. This stretch opens your side and reduces cramping. Apply gentle pressure to the sore area while breathing deeply and slowly. These techniques interrupt the pain cycle without forcing you to stop completely.
Prevention works better than treatment. Practice mindful breathing patterns during runs, focusing on steady, controlled inhales and exhales. Timing matters with food and drink. Avoid large meals two hours before running, as digestion diverts blood flow from your muscles. Stay hydrated throughout the day, not just immediately before exercise.
Strengthen your prevention routine with better posture and core work. Running with slouched shoulders or a forward lean makes your diaphragm work harder. Planks, dead bugs, and bird dogs strengthen your core and improve running form. These exercises reduce the stress on your abdominal muscles during activity.
Gradual training progression also helps. Ramping up mileage or intensity too quickly strains muscles that aren't ready for the load. Build your endurance slowly over weeks and months.
Side stitches feel uncomfortable but pose no danger. Understanding what triggers yours helps you run pain-free. Track whether your stitches appear after eating