BREAKFAST

Eat a light breakfast, low in fiber and fat.

BREAKFAST 2.0

Eat your breakfast 2–3 hours before the start. A small power snack right before the race, like a banana, is an exception.

WARM UP

Warming up is important. An easy warm-up not only loosens up the muscles, it also promotes optimal breathing.

SLOW & STEADY

Start slowly and increase your speed. A side stitch is a sign that your body is overwhelmed.

THE UPPER BODY IS THE KEY

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.

STRONG ABS

Research shows that well- trained oblique muscles help prevent side stitches.

CONTROL YOUR BREATHING

Irregular and shallow breathing can lead to side stitches. Breathing rhythm is just as crucial as an efficient stride.

FIND OUT MORE AT

Runtastic.com/blog