Running Cramps: How to Prevent and Treat Side Stitches During Your Run

If you've ever felt a sharp, stabbing pain just below your ribs while running, you're not alone. Side cramps often called side stitches are one of the most common discomforts runners face, especially in the early days of training. But even seasoned runners aren’t immune.

When I first started running regularly, that familiar pinch in my midsection quickly brought me back to high school gym class, sprinting out a one-mile fitness test with no warmup and lots of dread.

Back then, I couldn't understand why anyone would voluntarily run, especially if it meant dealing with such intense stomach pain.

Years later, as I began running for fitness and fun, I faced that same pinching sensation again and this time, I wanted answers.

Here's what I've discovered over the years about what causes these cramps, how to prevent them, and what you can do when one hits mid-run.

What Exactly Are Running Cramps?

These sharp side pains are commonly referred to as side stitches, runner’s cramps, or simply side cramps.

While they're frustrating, they're also incredibly common and can strike anyone whether you're just starting out or training for your tenth marathon.

The good news? With the right approach, you can reduce how often they occur or stop them altogether.

What Causes Side Cramps?

The exact cause isn’t perfectly understood, but there are several working theories:

• Diaphragm pinching: According to Women’s Health, the pressure from your legs pushing up and your fast breathing pushing down can squeeze the diaphragm, limiting blood and oxygen flow to the muscle.
• Tugging ligaments: Some experts believe the bouncing motion of running causes the ligaments that connect your internal organs to stretch and tug, resulting in pain.
• Digestive triggers: Lower abdominal cramps may be linked to what you ate or drank before your run. Foods that are harder to digest like those high in fat or fiber can trigger stomach upset and lead to cramping.

Regardless of the cause, one thing is certain: when a side stitch hits, it can completely derail your run. But that doesn’t mean you’re stuck suffering through it.

How to Prevent Running Cramps

Here are several methods some backed by science, others by personal experience—that can help you prevent or quickly ease cramps during a run:

1. Focus on Your Breathing

One of the biggest game-changers for me was learning how to control my breath. Breathing in through your nose and out through your mouth called lower lung breathing can reduce the chances of a cramp. Rapid, shallow mouth breathing tends to make cramps worse.

2. Watch What You Eat Before Running

Foods that are high in fat or fiber take longer to digest. Eating them within one to two hours before your run could lead to digestive upset and side cramps. Try lighter meals and snacks with simple carbs instead.

3. Hydrate Smartly

Both overhydration and dehydration can trigger side cramps. Instead of chugging water right before your run, aim for steady hydration throughout the day. During the run, bring a small bottle to sip from if needed.

Here are some popular hydration and electrolyte options for runners:

• ZICO Coconut Water
• Accelerade
• GU Roctane
• Nuun (tablet-based)
• Liquid IV
• Redmond Re-Lyte
• LMNT

Some are salt-forward and sugar-free, others more traditional in taste. You might prefer tablets, powders, or ready-to-drink liquids find what works for your needs and taste buds.

4. Warm Up Properly

Jumping straight into a fast run is a surefire way to cramp up. Try easing in with 2–3 minutes of brisk walking, then slowly transition to a jog before picking up the pace.

5. Start Slow and Build Gradually

Don’t sprint into your training. Running too fast too soon is a common cause of cramps. Build endurance first, then focus on speed.

6. Strengthen Your Core

A strong core helps support your torso and stabilize your body during movement. Exercises like planks and other abdominal work can help prevent those painful side cramps from forming.

Final Thoughts

Running cramps are frustrating, but they’re also fixable.

The more you run and tune into your body what you eat, how you breathe, how you hydrate the better you'll get at avoiding those mid-run side stitches altogether.

After years of experience, I now know how to prep my body with the right food, hydration, and warmups to keep cramps away.

It doesn’t happen overnight, but with consistency, you’ll likely find the cramps show up less and your runs feel much better.