14yo ds gets a stitch almost every time he runs

[TinfoilTwat]

He's very fit and healthy. Not at all overweight. We have always run together and now he's bigger we can do longer runs. Nothing punishing - 5k - 12k is our comfort zone. But very often he gets a stitch and it's so painful he can't run. He finds it very frustrating. We've tried making sure he's hydrated, but not too shortly before the run. We're at a loss. Any advice? About one run in every 3 or 4 is a write-off because he gets a stitch and can't get rid of it.

Try squash with a pinch of salt in it to sip whilst running.

I need a clear window of about 2-3 hours with no food or drink at all before I exercise! Otherwise I get a horrible stitch. Tricky with a teen boy though, my son never stops eating!

He feels as though drinking anything before or during a run makes him more likely to get one.
My googling suggests that stitches are likely due to dehydration, so I've been advising him to sip water an hour or so before a run. Maybe that's a mistake?

Has he tried breathing out hard through his mouth when his opposite leg to side stitch is on is forward? Read this somewhere and it’s worked quite well for me.

Lol - he was literally eating chocolate coins as he hunted for his trainers today 🙄

Electrolytes in his water?

We always try and remember which way round it is. Have read him your suggestion and we'll try and get it right next time!

Eating can be a trigger, so not eating for a couple of hours before a run is worth trying. I wouldn’t stop him drinking though.

Making sure he’s breathing from his diaphragm and building some deep core strength (Google ‘dead bug’ exercises) might help too.

www.runnersworld.com/uk/training/a775435/how-can-i-get-rid-of-a-side-stitch-during-running/

Does it happen on every distance? 12k is too long for a 14 yo. You can't enter a 10k race until you're 15 so doing 12k at 14 sounds excessive.
My 12yo does up to 7k, he's had a stitch once or twice usually when he's eaten too close to running.

I had a similar problem op and the breathing thing fixed it for me. Breath out on every 2nd/3rd step of your left foot. Takes time to get used to it. Not sure if you are supposed to swap sides depending on where the psin is, I thought it was to do with your heart location but try the other side if not effective.

My stitch used to be utterly crippling, trying to run through it was pointless as it would spread up my chest into my shoulder with a crushing pain.

Got the above advice on a running forum.

Yes, often very soon into a run.
I do agree that it's important not to push young people to exercise too hard, but he's absolutely fine with 12k. Cheerfully chatting all the way round and plenty of energy to sprint finish (unlike me!)

The core strength thing is interesting. We've just done a few exercises in the living room and his core strength is pretty poor (compared to mine and his sister's). Will look into finding a few core strengthening exercises suitable for him.

@Luckydog7 Do you do the breathing thing throughout the run, or use it to solve a stitch if you get one?

I second this. He needs electrolytes before he sets off and again when he gets back.

Okay, will add electrolytes to the mix.