How To Prevent A Stitch | Top Tips For Endurance Athletes

[@ArabellaWright]

For years I've used a technique that works for when you just start to notice a stitch coming on. Take a breath in and then breath out fairly sharply but from the stomach - as if you're in pilates or yoga, tensing your abs as you do so. Benefit is you can often get a good ab workout while you're at it.

[@raxii1540]

i dont understand...may you please clarify cuz im trying to gather as much tips as possible cuz its the only stopping for me when running

[@jonathanzappala]

I definitely agree it happened more when I was new to running, and almost never happens now.

[@bikeanddogtripsvirtualcycling]

4:01 do you always drink your glass of water with your little finger pointing out, Heather? It reminded me of my mum and her china teacups when she was pretending to be upper class 😂

[@heatherfell_oly]

Oh it's a habit I've always had and you're not the first to laugh at me for it either :0

[@guysmith3326]

In a race it helps to have the experience and confidence to know that it is not an injury, that whilst painful you can maintain pace, and if you push through the pain it will go away after a km or so.

[@gaborvajda7277]

I used to struggle a lot with this problem in the past. That's why I learned to normalize my breathing while running. 2 steps normal and fluent inhalation. 2 steps hold your breath. 2 steps normal exhale. After a while this becomes fully automatic. Another good idea is to strengthen your digestion. Since I have been taking probiotics on a regular basis, these problems have been eliminated.

[@ljadf]

I made a similar comment in the last video about stitches... I used to get one every run, but not filling up on water, and doing a breathing technique kept mine at bay... similar to the other suggested ones, breathe all the way out, emptying your lungs, then a couple of normal breaths to keep you from passing out and repeat until it's gone. It may come back, so you might have to slow a bit and repeat, but it keeps you from having to stop.

[@NatasaM]

I've found that sometimes it's the pressure of my running belt that brings a stitch on, and moving the belt a little up or down relieves it. In other cases I've found pressing with the fingers and belly breathing helps.

[@lisapet160]

In addition to exhaling with abs tension, you can gently press your palm against pain area, sit down or bend while breathing out. Inhale slowly using your diaphragm, not rib cage muscles.

[@ejquezad]

Javier Gomez had one during the 70.3 WC in 2018. By the way, that jacket you are wearing is awesome!!! Looks really nice.

[@overdrivelc16]

What worked for me was to push my hips forward. I have discovered this during my last run, so I need to test it a bit more to be sure about it actually working all the time.

[@rhysrunsriot]

I've always found that ramming my fingers into the spot and then bending over normally gets rid of the issue. Always works for me with a persistent stitch. Otherwise, if it's a light one then I do just run through it and often goes away.

[@andrewnorrab7809]

I watched this and would you believe it... I got my first stitch in over 10 years on my very next run. What did you do to me 😮👍🏾

[@heatherfell_oly]

Oh no :0

[@petechen82]

I checked the GTN shop and couldn’t find that jacket Heather is wearing. Will that ever go on sale?

[@bwpaco]

For me, I breathe deeply and exhale deeply. It seems as if I am not breathing right and by doing that, it goes away.

[@Webby26M]

Heathers hat games always strong

[@heatherfell_oly]

Essential clothing when filming in the UK winter!

[@Webby26M]

Heather Fell bring on the summer 🙋🏻‍♂️ if we get one 😂

[@heatherfell_oly]

@@Webby26M Oh I'm with you

[@ryanford5387]

Why is it that I've never had surgery, but always have stitches..?

[@1111santa1111]

i use abdomen accented breathing. while inhale expend your abdomen area keeping abdomen muscles a bit tight. exhaling - the same squeeze air out of you using abdomen.

[@TheFeldhamster]

Wasn't the landing foot on the in-breath identified as the cause some years ago? Has that been debunked and shown not to be the true cause after all?

[@noway2836]

Sorry, I came here to prevent snitches.....wrong vid.....I’ll see my way out.....

[@stephencsaplar6382]

Always get it around the 35km mark of my marathon races 🤦🏻‍♂️

[@derwaechter01]

Nice beard!

[@trepidati0n533]

Pro Tip: Don't workout...never have a stitch again. :P

[@Pienimusta]

Worst feeling which makes you not want to run.

[@frewdfrewfrrrr]

fr

[@Yamaha_Bolt]

Most of the inserted video clips in your posts don’t really have anything to do with what you’re talking about-at least it’s not completely evident why you insert these clips. Are they because you need a minimum sponsor viewing for the products you’re showing in the slow motion videos? In any case, love the videos-much appreciated