By Reluctant Jogging Society • Evidence-informed educational guide • September 24, 2026. This is a narrative explanation, not original research or a systematic review. Numbered references identify the sources for research claims; practical examples are editorial suggestions, not tested prescriptions.
Abstract
A side stitch is commonly called exercise-related transient abdominal pain, or ETAP. It is familiar to many runners, but its mechanism is not fully established. The literature describes possible triggers and several proposed explanations; it does not provide one proven cure.[1]
What is known—and what remains uncertain
A review by Morton and Callister describes a typically localized pain during activities involving repeated torso movement. Several mechanisms have been proposed, including irritation of the abdominal lining. The authors emphasize that management strategies are largely anecdotal.[1]
Large amounts of food or drink close to exercise, and certain concentrated drinks, have been associated with symptoms. However, not every episode has the same trigger.[1] That is a reason to observe patterns, not to skip hydration or food indiscriminately.
An editorial symptom log
If an occasional familiar stitch settles when you stop, a simple log can help organize questions for a professional:
- When did the pain begin, and where was it?
- What and when did you eat or drink beforehand?
- Was this an easy jog, a race, or a new route?
- Did slowing or stopping settle it completely?
- Was it similar to previous episodes or clearly different?
Use the log to compare ordinary sessions. Do not deliberately provoke pain to “prove” a food is responsible. A single occurrence also cannot establish a cause.
What to do during a familiar mild episode
Reduce the effort or stop. The review reports various proposed relief techniques, but evidence for a reliable solution is limited.[1] Avoid treating a breathing trick or pressing on the abdomen as a guaranteed remedy. There is no need to finish a planned distance at the expense of unexplained pain.
Do not call every abdominal pain a stitch
Sudden or severe abdominal pain needs urgent medical attention. NHS guidance also identifies symptoms such as vomiting blood, black or bloody stool, collapse, or inability to breathe as reasons for emergency care.[2] Persistent, worsening, recurrent, or unusual pain should be assessed rather than repeatedly labelled ETAP.
Our practical conclusion is modest: recognize the uncertainty, adjust gently, and keep a clear boundary between a familiar temporary stitch and symptoms requiring medical attention.
Related reading: individualizing hydration for jogging.
Take the walk break. Keep the club spirit.
Explore our community T-shirts. Clothing is not a medical treatment or a guarantee of performance.
References
- Morton and Callister (2015). Exercise-related transient abdominal pain (ETAP). Sports Medicine.
- NHS. Stomach ache: when to seek urgent and emergency care.
General education for adults, not individual medical advice. Discuss symptoms, an existing condition, or a return after injury with a qualified health professional.