Eat a light breakfast, low in fiber and fat.
Eat your breakfast 2–3 hours before the start. A small power snack right before the race, like a banana, is an exception.
Warming up is important. An easy warm-up not only loosens up the muscles, it also promotes optimal breathing.
Start slowly and increase your speed. A side stitch is a sign that your body is overwhelmed.
A well-trained core reduces rotational movements in the trunk of the body. The internal organs are actively supported and you are less prone to cramps.
Research shows that well- trained oblique muscles help prevent side stitches.
Irregular and shallow breathing can lead to side stitches. Breathing rhythm is just as crucial as an efficient stride.