There are very few runners in this world who have been lucky enough to never have experienced a stitch.
Some runners experience them on a regular basis whilst other only occasionally, the severity of a stitch also differs from each person.
One thing they all have in common is they hurt no matter how small a stitch you get and as a result, they reduce your performance and sometimes they can even put a complete halt to your run.
  It is very commonly considered that eating before a run will almost certainly result in a stitch.
Some believe this to be a myth and argue that they need to take on certain foods and drink to perform to the best of their ability.
This is no myth however and if you do eat close before a run, be under no illusion you will significantly increase your chances of getting a stitch, you need to leave at least two hours before running after consuming any food or drink.
Although this is a commonly recognised cause of a stitch, the actual causes are very sketchy and even the best brains in the world have not yet figured the exact science of it all.
All we can really do is take on board these preventative measures and if we do get stitches then take some action at the time (which will hopefully result in being able to continue the run).
Here are some tips to help reduce the symptoms of a stitch:

• Breathe out through pursed lips, this will help contract your abdominal muscles, in turn reducing the pain.
  
• Try to belly breathe, this involves forcing your belly up and down or rise and fall as this will help stabilise your stomach.
  
•  Finally, apply pressure to the pain with your hand and bend over slightly, this will provide support and again tighten your abdominal muscles.
  

It is important to consider the possible effects of a stitch as for some people when they come, they come bad and can often result in the premature end of the run.
So stay disciplined, let your food digest before running and should you get a stitch follow some simple steps to relieve the pain.