AAHHH I'VE GOT A STITCH!
We've all had a stitch whilst out running at some time or another, but what is it? And is there anything we can do to prevent it happening? The most common explanation is that the diaphragm (the band of muscle sitting between your chest and abdominal cavities) goes into a cramp. The running movement creates your internal organs and your breathing to create opposing stresses on the diaphragm, causing it to cramp. Shoulder-tip pain is thought to be associated with stitch as the shoulder and diaphragm share the same nerve root. So what can we do to reduce this inconvenient pain?
Whilst Running
Slow your pace and grab your side where it hurts. Lean over slightly onto that side. Get your breathing sorted - exhale AT THE SAME TIME as the foot on your pain-free side strikes the floor. After a few minutes your pain should go away.
Prevention
DON'T eat too much too soon before a run
DON'T skimp on your warm up
DON'T have a belly full of water just before running
DO regular core strengthening for adequate abdominal support