How to get rid of severe pain in his side during run time

In school I hated cross 2 kilometers from the terrible pain in his side, which started somewhere in the fifth minute of running. In winter, this added more and a burning sensation in the nose and throat, because of which it was painful to breathe. ABOUT cold air and breathing in the running time We have already talked about. Today we will talk of this terrible feeling in my side, its causes and how to get rid of it.

One of the causes of colic - dense snack or even a full meal right before exercise. Our coach in sports aerobics with a bent wards are always asking what and when they eat, zhurila for it and joked that it was because the stomach greets liver.

Tips gives coach Jenny Hadfield, author Marathoning for Mortals and Running for Mortals.

Method № 1. Compliance with the rules of food before exercise. There are many factors for colic in the side, and one of them - is that when it was eaten.

When? Snack right before a workout or just before it started almost 100% ensure you have at least a short-term pain in his right side.

What? Even if you have complied with all the rules and ate at least two hours before your workout, side could still start to hurt, but this time it was because of what you have eaten. Foods high in fat and fiber are digested more slowly and can cause stomach irritation, so it is possible that two hours is simply not enough to have been eaten sufficiently internalized level.

In order to calculate your "best time", it is necessary to conduct several experiments to determine the number of hours which would be sufficient to complete the digestion of food. It may be two or three hours, and maybe even a half.

Method № 2. Keep up the pace in the early run. One of the most common mistakes beginners - very fast paced in the beginning of the run. Five minutes later, you can already feel the effects in the form of cramps in my side. But this time the reason is not too late, or dense snack before exercise. It turns out that due to improper breathing discomfort may occur not only in the thoracic region, but also in the side. This is due to the fact that you start to choke too soon.

Hence the way to number 3.

Method № 3. Adjust the frequency and depth of your breathing. In this case, it would be well to take a cue from swimmers that synchronize the work of his body with the breath. They can breathe only when their face is above the water, so a large part of their training they devote just breathing, during which they learn to synchronize their body work lungs. Runners can borrow to discover some techniques and synchronize inhale-exhale with the frequency of their steps. For example, to breathe into four steps and exhale for the same amount. The faster the pace, the higher the cadence and the more often inhale-exhale. This synchronization will not only help prevent cramps in my side, but also contribute to a better transportation of oxygen to the muscles, which also means improving the cross-country results.

Method № 4. Slow down and breathe deeply. If it does while jogging twisted side, start to slow down and make a very deep breath. It is desirable to exhale coincided with the kick, the other side of pain, on the running surface. This does not mean you have to breathe on every stroke legs. You can do this in one or two steps. The main thing is that moment coincided with the strike the right foot on the ground, and all. This is because during exhalation we use the diaphragm muscles. If it coincides with a kick to the ground, through the whole body, including the core muscles bark passes pulse which affects the diaphragm and can cause side cramps.

For example, you have to grab his left side. This means that you need to exhale during the impact of the right foot, with the result that the main blow will assume healthy side, and the one that twisted spasm, the desired rest, during which the muscles relax and the pain pass.

Method № 5. Stop and lean slightly forward - this will help to tighten the abdominal muscles and will remove the pain.

Method № 6. Stop and do the simple exercises for stretching constricted muscles: the right hand and lift up lean to the left, hold this position for 20-30 seconds, and then do the same on the other side.

You good training!