Most runners know that sharp twinge of agony that hits them in the middle of a run. It’s far more common on the right side and seems to be related to your breathing and your food intake.
More recent studies indicate that the cause of a stitch is an irritation of the double-layered membrane lining the abdominal cavity. Between the two layers, this membrane contains a small amount of lubricating fluid to enable your organs to shift as your body moves.
The irritation can be triggered by unnatural pressure from your organs – such as running on a full stomach. Sugary drinks (even fruit juice) can reduce the amount of lubricating fluid between the layers of this membrane.
To manage a stitch, try stretching your torso up as far as you can, smoothly and thoroughly. Slow your pace for a few minutes. Massage or hold your abdomen firmly while breathing deeply. Make sure you don’t eat a large meal or consume sugary drinks within 2-3 hours before a run – opt for light snacks and water.