How to get rid of a stitch in a running race?

Eat properly leading up to the race. If its in the afternoon, make sure you eat a healthy breakfast with wholegrains and protein.

Make sure you fuel up before your race. Maybe half an hour to an hour before, eat a sandwhich made with white bread and jam. This gives you refined carbs therefore quick energy for your race. The reason why youd feel tired is that you didnt eat enough to give you sufficient fuel to run the race.

Dont drink anything just before the race or else this will cause a stitch.

If you get a stitch, put your hands behind your head, straighten your spine and try to breathe slowly, in and out. While doing this, try to walk a little bit.

Also, if its 4km, work on trying to keep your pace. Choose a pace that you feel you can sustain over a long period of time. If people pass you by, dont worry about it. Theyll get tired quicker and will fall further behind than where you are. Sprint the last 100m though.

Good Luck!! I have school athletics tomorrow aswell! The longest race is 1.5 km's!