If you have ever suffered a side ache (often described as a side "stitch") while running, you know it can be one of the most bothersome of all temporary running maladies. In fact, it can hurt your running performance just about as much as a serious injury.

Most of the experts agree that the best solution is to slow down a little and get rid of the side ache as fast as you can. And - if you learn the techniques described below - you may not have to slow down very much, or for very long.

What causes a Side Stitch?

The few researchers who have studied the problem generally agree that the pain emanates from muscles or ligaments somewhere in the region of the abdomen. Some think the pain is caused by a muscle spasm of the diaphragm, but it could also be cramping or straining of the ligaments in the diaphragm/liver area (the liver is the largest and heaviest organ). The diaphragm is a somewhat small muscle that lies between the chest cavity and the abdominal cavity. It separates the organs that are contained in the abdomen from those that are contained within the chest cavity (the heart and lungs). Some believe that runners who breath out when their right foot strikes the ground put more pressure on the right side, where the diaphragm is located. Others think it is just due to the rhythmic nature of running and its stressful effect on our internal anatomy. Regardless of what actually causes them, side aches are usually centered somewhat to the right side, just below the ribs. In fact, some researchers think that left side pain or centrally located stomach pain that occurs while running, is caused by factors other than the typical right side stitch.

Solving Stitches

Each runner should develop his or her own methods systematically, by trying out varying combinations of the following:

·        Strengthen the stomach muscles.

·        Avoid eating large meals or drinking large amounts of liquid before running.

·        Periodically take deeper breaths while running.

·        Periodically purse your lips and forcefully inhale and exhale.

·        Lean forward or back, left or right to change the pressure on your stomach muscles.

·        Change the foot you land on during exhalation.