How to run without stuttering Reasons for right lower abdominal pain when running

Running off-balance is a very common sports irritation situation, which has a great impact on sports performance, so how to solve and avoid it?

How to run without stalling

1、Warm up sufficiently

Warm-up before running must be done, it is recommended to do more than 10 minutes, at least a slight sweat on the forehead, after the warm-up, walk up before running and then jogging up, the first 5 minutes to maintain the jogging state, and then accelerate the run.

2、Eating reasonably

The type of food and the time of intake before running to replenish energy may be related to the bouts of gas. If the body is still digesting food at the same time while running, the blood at the diaphragm will decrease, which will lead to cramps. Foods with high fat and fiber content take longer to digest, so avoid such foods within 1-2 hours before running. Studies also show that juices and drinks high in sugar can also trigger cramping. Therefore, it is best not to drink liquids containing large amounts of carbohydrates before running. In addition, the water intake during running follows the principle of small amount and many times (about 80ml each time) to reduce the burden on the stomach and intestines.

3, breathing rhythm

When running, breathing rhythm is also very important, appropriate control of breathing frequency, strengthen the depth of breathing, and breathing with the rhythm of running action, research shows that "rapid breathing method", that is, two steps a suction, one step a breath, can deepen breathing.

4, core strength

Studies have found that strengthening the transverse abdominal muscles can reduce the degree of stimulation of the wall peritoneum, reducing the incidence of bouts of gas. In addition, three times a week, each time ten minutes of core strength training (such as flat support, kneeling back kick), or regularly do yoga, Pilates, etc., can increase diaphragm strength, so that it is not easy to fatigue cramps.

What is a fork in the road

When exercising, especially during running, the lower left or right side of the lower abdomen of the lower chest of the body will suddenly come to severe pain, and accompanied by breathing rate episodes, this situation is what we call "bouts of gas", it also has a very foreign name of "sports transient abdominal pain It is also called "exercise transient abdominal pain".

The causes of off-putting

1. Insufficient warm-up or too fast speed

If you do not warm up sufficiently before running, the runner's body and internal tissues do not fully adapt to the body movement, during the running period, as the intensity of human movement increases, the fatigue of the body tissues intensifies, and then muscle cramps occur; the body has not yet adapted to the sudden speed up, this situation is more common in new runners.

2, improper diet before and after exercise

Research results show that drinking high sugar and high osmosis drinks before and during running will lead to the occurrence of bouts of gas, and if too much food is consumed before running, or not enough time to digest after eating, and start running in the state of accumulated food, it will also increase the probability of bouts of gas.

3, breathing method

When running, people generally change their breath every two or four steps. Generally speaking, most people exhale when their left foot steps out, but a few people exhale when their right foot steps out. Since the liver is located at the bottom of the right side of the chest, if you exhale while stepping out with the right foot, the diaphragm will move up and the liver will fall down at the same time because of stepping out with the right foot, and the repeated stretching of the ligaments will cause spasm of the diaphragm, leading to the occurrence of bronchitis. On the contrary, the chances of exhalation while stepping out with the left foot will be much less.

4, running posture

Some kinesiologists also believe that the running posture is related to the generation of bouts of gas. If you are running bent over, it is easy to have bouts of gas. This posture will increase the weight of the abdomen and irritate the nerves connected to the abdomen, thus promoting more pain in the abdomen.

How to do after braking

1、Decelerate

In the sense that the body is overloaded when appropriate to slow down the running speed, slow down slowly run or walk, is the fastest and most effective way to relieve, generally five or six hundred meters after the symptoms can disappear. If you have pain under your left rib cage, then put a little effort on your right foot when you land to make your body vacant and forward, and lightly touch the ground with your left foot. Conversely, if the right side of the ribs hurts, then the left foot will force the body to vacate forward and the right foot will lightly touch the ground. In other words, which side does not hurt which side to force.

2、Deep breathing

Change the table shallow breathing, deepen breathing, pay attention not to open the mouth too much, should shrink the lips, so that you can suck in a lot of air, so that the respiratory muscle relaxation, eliminate pain, while the breathing rhythm with the running frequency, to do two or three steps a breath.

3、Press the abdomen

Palm of the hand slightly hard to press the abdominal pain area, slightly bent over to continue running or walking. You can also breathe deeply and then hold your breath, snap both sides of the chest or the painful area under the ribs, and then slowly take a few deep breaths and repeat several times to relieve the spasm.

4、Stretch the body

After the pain is relieved, do not press the painful area, hands clasped up, body slightly backward, do back stretching action to lengthen the abdominal muscles.

5、Replenish electrolytes

If it is a long run, you may need to replenish the lost electrolytes.