It hurts to breathe after running

Posted on by admin

How not to get out of breath when running: secrets of proper breathing

When you watch athletes train, you can’t help but be amazed at their endurance. Why do we not have enough strength even for a short run, and how not to get out of breath when running?

Table of contents:

Even a healthy person sometimes lacks air to complete the distance. It turns out that for different training modes, special techniques and breathing patterns have been developed that significantly increase running efficiency.

A run is usually done in several stages. Depending on the distance and the expected result, the rhythm of movement and the corresponding breathing technique are selected. You cannot immediately set the maximum load, you need to gradually increase the pace, and along with it change the breathing rhythm:

  • As a warm-up, you can do squats, bends, swings with your arms and legs. At the same time, calmly and in rhythm with the movements, inhale at the moment of expansion of the chest, and exhale at the moment of compression.
  • When running slowly, the stress on the heart is small. Breathing should match the running pace. You need to choose a rhythm for yourself, try to inhale and exhale every four steps, and if necessary, reduce the rhythm of breathing to two steps.
  • There is a significantly greater load when running fast, which means the body’s need for oxygen is higher. Such sprinting bursts are short-lived, and after them you have to breathe quickly to make up for the lack of air.

The rhythm of breathing differs for different people. You can find the right one by trying several options.

During a long run, fatigue gradually accumulates, and improper breathing causes a lack of oxygen. It is advisable to develop a suitable rhythm for yourself in accordance with the intensity of your running:
  • You need to choose a speed that matches the capabilities of your lungs. I need to determine for myself: if I’m out of breath when running, it means my speed is not mine. You should slow down the movement until the breathing rhythm matches it.
  • It is advisable that the exhalation be 2 times longer than the inhalation.
  • To get the maximum effect, not only the chest, but also the diaphragm must be involved.
  • When running, dust can get into the lungs, so it is better to inhale through the nose, and exhale through the mouth. This is also important during winter jogging, when cold air can trigger colds.
  • Periodically it is necessary to make rest stops, where you need to drink a few sips of water.
  • Jogging immediately after eating is not recommended. The load on a full stomach can cause disruption of the respiratory rhythm.

You can check if your breathing is correct by starting a conversation while moving. If this does not cause difficulties, the running rhythm and air supply method are correct.

A properly constructed breathing pattern allows you to maximize the supply of oxygen to the body. Jogging is necessary and useful, unless there are medical contraindications. In this case, you need to contact a specialist who will suggest a gentle training regimen and a breathing rhythm suitable for it.

Be the first and everyone will know your opinion!

  • about the project
  • Terms of use
  • Terms of competitions
  • Advertising
  • Media kit

Certificate of registration of mass media EL No. FS,

issued by the Federal Service for Supervision of Communications,

information technologies and mass communications (Roskomnadzor)

December 13, 2016 16+.

Founder: limited liability company "Hirst Shkulev Publishing"

Editor-in-Chief: Dudina Victoria Zhorzhevna

Copyright (c) Hirst Shkulev Publishing LLC, 2017.

Any reproduction of site materials without the permission of the editors is prohibited.

Contact details for government agencies

(including for Roskomnadzor):

Telephone:

in Women's network

Please try again

Unfortunately, this code is not suitable for activation.

Source: http://www.wday.ru/krasota-zdorovie/sok/kak-ne-zadyihatsya-pri-bege-sekretyi-pravilnogo-dyihaniya/

Why do you get the feeling of “compressed lungs” after running?

Sometimes lung pain when running occurs as a result of inflammation of the membrane that lines the inside of the chest cavity and covers the lungs. This disease is called dry pleurisy. The cause of dry pleurisy can be various diseases, but most often it is pneumonia. The disease is characterized by attenuation of pain in the patient if he is in a forced position - lying on the affected side. Body temperature, in this case, is most often subfebrile, sometimes there are chills, night sweats, and increased weakness. An external examination may reveal a weakening of respiratory mobility on the affected side of the chest. When examined with a stethoscope, a pleural friction noise may be heard against the background of unchanged percussion sound.

In this case, a therapist or family doctor will be able to establish a diagnosis and prescribe the correct treatment.

This disease can be detected by palpation and detection of local soreness in the area of ​​the spinal nerve. In this case, a neurologist can give you the correct diagnosis.

A cardiologist can help in this case.

Often, patients experiencing pain in the lung area confuse a pinched nerve (intercostal

Source: http://otvet.mail.ru/question/

When I try to catch my breath after a run, it’s hard and painful to breathe. This has been worrying me for a long time. Fluorography shows that everything is in order.

Chest pain bothers me, but only when running. When I try to regain my breath after a run, it’s hard to breathe. It actually even hurts. This has been bothering me for a long time. About half a year ago I had a fluorography done. But I'm fine, no problems. What should I do? What could it be?

Hello. Pain in the lungs during sports training, intense breathing or coughing may indicate a disease of the pleura, pericardial region or mediastinum. Attacks of pain can be both acute and dull.

If during training you feel pain in the lung, first conduct a preliminary independent external examination with your fingers - try to feel the sore spot using light pressure and gentle movements. If you were able to determine the location of the disease, then it is most likely a muscle spasm or pinched nerve endings. This happens in untrained people under unusual stress: with intense breathing, the muscles contract more often, resulting in spasm and pinching of nerve endings.

If there is pain inside the chest or there is dizziness, then the problem is probably more serious. In any case, you should immediately consult a doctor to identify the cause of the pain.

All rights reserved.

Any use of materials is permitted only with the written consent of the editors.

Source: http://doktor.ru/q/x9l64l/

Why do my lungs hurt after jogging?

Lungs can't hurt! They have no nerves. Intercostal muscles hurt. Everything goes away after long training.

This has happened to me if I ran in cool weather. If you were breathing through your mouth, it was simply because of the cold air. Be careful next time, you won't get sick for long.

The reason could be many factors. Smoking, humid or too dry air, improper breathing, illiterate rhythm and much more. For example, I remember once when I was running after the rain, the air was so humid that I couldn’t breathe properly from the pain.

Source: http://www.bolshoyvopros.ru/questions/pochemu-boljat-ljogkie-posle-probezhki.html

How to breathe properly during running workouts

With any physical activity, a lot depends on breathing. And it doesn’t matter what exactly you chose: gym classes, CrossFit or swimming. Today we will talk about how to breathe properly when running.

What and how we breathe

The human body, like the organisms of higher vertebrates, is equipped with a perfect respiratory apparatus connected to the circulatory system. This connection is necessary for extracting oxygen from the air, fixing it on hemoglobin in the blood and transporting it throughout the body, to every cell.

The amount of oxygen entering the lungs will depend on the quality of breathing and the external air. The quality of breathing is the depth of inspiration and frequency.

For more efficient oxygen consumption, breathing must be rhythmic. Chaotic breathing does not allow you to saturate the body with oxygen in the required amount. There will be either an excess or a deficiency. A deficiency is undesirable and dangerous for a person. And too much can make your head spin.

The quality of the air around us is its purity. You all know or have heard what photosynthesis is. Green plants absorb the carbon dioxide that we exhale. And they release oxygen, which we already absorb. Accordingly, the more plants in your environment and the fewer cars, the better. It’s not for nothing that everyone wants to go to the park to train, and not run along the side of the highway.

Next, we will analyze the features of breathing specifically during physical activity, in particular when running. How to breathe correctly so as not to choke?

Breathing rules when playing sports

The following seven rules give an idea of ​​how to and how not to breathe during physical activity.

Rule 1: Breathe clean air

The first rule has already been announced - breathe where there is a lot of oxygen. These are forests, parks, and nature reserves.

During physical activity, the body's demand for oxygen increases. And oxygen is absorbed along with the air. It turns out that if there are a lot of harmful impurities in the air, we will also inhale them? Yes, unfortunately this is true. Therefore, it is not recommended to run near roadways, in industrial areas, or in dusty areas. Otherwise, all the particles and dirt will end up in our lungs.

Rule 2: Adjust your breathing depth

To understand how to breathe correctly while running, what technique should be used when running, you need to decide on the depth of breathing.

You can breathe shallowly - such breathing is characteristic of a state of rest and sleep. The inhalation is fast and weak, the exhalation is sharp and imperceptible. Periodically (every 5-6 minutes) the body takes a deep breath, as it needs more air.

Even when walking, such breathing will be ineffective. Therefore, your breaths will become a little deeper and faster.

Proper breathing while running can combine medium-depth breaths with alternating deep breaths. For example, 10 medium breaths, 1 deep. And this is only relevant when you lack air. Medium deep breaths are usually sufficient.

By learning to regulate and stabilize the depth of your breathing, you will open up new horizons for yourself.

You cannot take every breath very deeply while running - a temporary excess of oxygen can cause dizziness.

So, rule 2 when running and during any physical activity - adjust the depth of breathing depending on the situation, but do not breathe deeply in a row! It is optimal to take medium deep breaths.

Rule 3: It’s your turn to inhale and exhale

When performing physical exercises, inhale with less effort and exhale with more effort, inhale while relaxing the muscles, and exhale during their contraction.

In running, this rule is not entirely appropriate, since in this case it makes no difference when to inhale and when to exhale, rule 4 is important.

Rule 4: Rhythm and Frequency

The sacred point in running is rhythm. If you lose your rhythm, your breathing becomes chaotic, you choke and cannot continue at the same pace. In this case, it will be difficult for the body, there will be a lack of air, shortness of breath.

To avoid suffocation, you need to breathe evenly and rhythmically. For example, let's say you started jogging. Immediately, on the first step, distribute your inhalation and exhalation into steps. The number of steps in each stage will depend on the length of your legs and running speed.

The only rule is that the number of steps on inhalation and exhalation should be equal. The classic technique is to take 3 steps per inhale and 3 steps per exhale. The running speed is 8–11 kilometers per hour. When running slower, you can stretch your inhalation and exhalation into 4 steps.

When accelerating, you can slightly increase the depth of breathing and reduce the duration to 2 steps. But it is still better not to increase the breathing frequency, but to vary the amount of incoming air due to the depth. It is not recommended to breathe every step.

The longer the run you have to run, the more measured your breathing should be. For example, when running 3 km you should breathe less intensely than when running 1 km. When running long distances, it is important to calculate your strength.

Rule 5: inhalation and exhalation are done differently!

Have you noticed that breathing through your mouth does not bring the desired satisfaction? The fact is that through your mouth you swallow some of the air into your stomach. And through the nose, all the air enters strictly into the lungs. This is the whole secret. That is, you need to inhale through your nose.

This is useful not only from the point of view of the passage of air, but also from the point of view of the prevention of sore throat and other colds during the cold season. Through the nose, the air warms up a little before it enters the throat and lungs.

But you need to exhale through your mouth. This way you will expel waste air from your body faster.

So, the rule is this: inhale through the nose, exhale through the mouth.

Rule 6: in case you start to choke

It happens that after a sharp acceleration, breathing begins to become difficult, and a person suffocates while running. What to do in these cases? Rule number 6 will help you: take 3-4 deep breaths, then return to your previous breathing rhythm.

This rule applies to those cases when you cannot slow down and restore your heartbeat and breathing. This only happens under two circumstances: you are at a competition and you are running away from someone. In the first case, you can give in - only the result is at stake. But in the second, your life may be at stake. And the run may be the last.

If you are just training, slow down and restore your breathing and pulse.

Rule 7: Don't hold your breath!

Breathing problems appear after short-term delays. It is a fact. Sometimes you say something or for some other reason you hold your breath. Then you feel that there is not enough air. So, this cannot be done.

Breathing technique when running does not imply:

  • Drink. Swallowing while running will throw you off your rhythm. It is better to drink water while walking or slowing down a little (when you can quickly and easily adjust the rhythm).
  • Long conversations. It's better to talk after a run.
  • Chaotic inhalations and exhalations.

Thus, proper breathing when running includes frequency, rhythm and depth of breathing. And also inhale through the nose and exhale through the mouth.

So to learn how to run longer and harder, just practice these simple tips. Let every kilometer bring you pleasure!

Source: http://fitnavigator.ru/kardio/kak-pravilno-dyshat-pri-bege.html

Lung pain when running

Pain in the lungs when running or cycling should cause the athlete to stop training and make every effort to determine the cause of this pain, without panicking. Intense loads often reveal serious diseases that a person had not previously suspected. It’s not for nothing that clinics (on an exercise bike or treadmill) conduct stress tests, allowing the doctor to identify the patient’s hidden cardiac problems.

Pain in the lungs during sports training, intense breathing or coughing may indicate a disease of the pleura, pericardial region or mediastinum. Attacks of pain can be both acute and dull.

If during the training process you feel pain in the lung, at the beginning, conduct a preliminary independent external examination with your fingers - try to feel the sore spot using light pressure and gentle movements. If you were able to determine the location of the disease, then it is most likely a muscle spasm or pinched nerve endings. This happens in untrained people under unusual stress: with intense breathing, the muscles contract more often, resulting in spasm and pinching of nerve endings.

If there is pain inside the chest or there is dizziness, then the problem is probably more serious. In any case, you should immediately consult a doctor to identify the cause of the pain.

The main causes of lung pain when running

  • Sometimes lung pain when running occurs as a result of inflammation of the membrane that lines the inside of the chest cavity and covers the lungs. This disease is called dry pleurisy. The cause of dry pleurisy can be various diseases, but most often it is pneumonia. The disease is characterized by attenuation of pain in the patient if he is in a forced position - lying on the affected side. Body temperature, in this case, is most often subfebrile, sometimes there are chills, night sweats, and increased weakness. An external examination may reveal a weakening of respiratory mobility on the affected side of the chest. When examined with a stethoscope, a pleural friction noise may be heard against the background of unchanged percussion sound.

In this case, a therapist or family doctor will be able to establish a diagnosis and prescribe the correct treatment.

  • Pain in the lungs when running, difficulty in free movement of the chest can be observed with functional disorders of the thoracic spine or rib cage. The cause may be thoracic osteochondrosis.

This disease can be detected by palpation and detection of local soreness in the area of ​​the spinal nerve. In this case, a neurologist can give you the correct diagnosis.

  • With dry pericarditis (damage to the serous membrane of the heart), chest pain is observed when inhaling and moving, as a result, the patient’s depth of breathing decreases, and this aggravates shortness of breath. Patients with pericarditis experience pain ranging from mild to severe.

A cardiologist can help in this case.

  • The cause of pain when running or other physical exercises may be shortening of the interpleural ligament. In this case, the patient experiences regular coughing, which intensifies during conversation, physical activity, deep breathing, and also suffers from stabbing pain. The interpleural ligament is designed to unite the visceral and parietal layers of the pleura in the region of the root of the lung. It, caudally descending along the medial edge of the lungs, branches into the diaphragm and its legs. Its function is to provide springy resistance when the diaphragm moves. If an inflammatory process occurs in the chest, the interpleural ligaments are shortened and thereby limit caudal displacement.
  • Often, patients experiencing pain in the lung area confuse a pinched nerve (intercostal neuralgia) with pulmonary diseases. Intercostal neuralgia is characterized by “shooting” pain along the intercostal space, which sharply intensifies with inhalation.

Only a doctor can help make an accurate diagnosis in this case. A neurologist deals with the problem of intercostal neuralgia.

  • Renal colic can also cause pain in the lungs when running. With this disease, pain is localized in the epigastric region and in the right hypochondrium, subsequently spreading throughout the abdomen. Attacks of pain radiate to the right shoulder, under the right shoulder blade and intensify when inhaling. When palpating the gallbladder area, pain is also observed. Local pain appears as a result of pressure on the thoracic vertebrae in the X-XII zone to the right of the spinous islands by 2-3 transverse fingers.
  • Fractured ribs also cause severe pain when breathing intensely or coughing. A fracture can occur from a blow or strong compression of the chest. Treatment in case of a fracture can be prescribed by a traumatologist.

Medical Expert Editor

Portnov Alexey Alexandrovich

Education: Kiev National Medical University. A.A. Bogomolets, specialty - "General Medicine"

Share on social networks

Portal about a person and his healthy life iLive.

ATTENTION! SELF-MEDICATION CAN BE HARMFUL FOR YOUR HEALTH!

The information published on the portal is for informational purposes only.

Be sure to consult with a qualified specialist so as not to harm your health!

When using materials of the portal link to the site is required. All rights reserved.

Source: http://ilive.com.ua/health/bol-v-legkih-pri-bege_106027i15961.html

How to run without being out of breath? Tips and reviews

Sports are increasingly conquering the planet. The most accessible and popular type is running. However, inexperienced athletes face difficulties, for example, they begin to choke.

Why can we get out of breath when running?

During running, the cardiovascular system actively works, which causes rapid breathing. With incomplete rapid exhalation, the lungs are not completely freed from carbon dioxide, and therefore we can no longer take a deep, oxygen-rich breath.

How to breathe correctly in different situations?

When running long distances

First of all, you need to calculate the maximum heart rate (HR). There is a formula for this: heart rate - age = maximum heart rate. It is important to keep the heart rate within 60% of the athlete's age.

Running long distances without shortness of breath is very difficult, especially for beginners. The muscles of the body work thanks to the oxygen supplied to the lungs with air. Its deficiency will harm the heart. This will lead to sharp pain in your muscles after exercise.

During the observations, a number of rules were developed:

  1. Rhythmic breathing. Inhalation is twice as long as exhalation. Inhale one breath for two steps, and exhale completely for the next four steps, completely emptying the lungs. This technique will allow you to gain the maximum amount of oxygen with your next breath.
  2. Breathe through your nose. If there is nasal congestion or pathology of the septum, you can inhale through the nose and exhale through the mouth. Sharp, uneven breaths through the mouth have a negative effect on the body - the air enters the lungs as polluted and cold. The result is illness.
  3. Take a deep breath, including the chest and diaphragm.
  4. Natural clear breathing rhythm. Don't run faster than your lungs allow. They should straighten and contract in an even rhythm with running. Breathing becomes difficult - an indicator of poor preparation for high speed. Gradually increasing the pace and distance, you will reach your goal.
  5. The speaking test helps determine correct breathing. An indicator of good technique is a free conversation with partners.
  6. High-quality clothing and shoes: light, windproof, moisture-retaining.
  7. Drink plenty of fluids. Under no circumstances while running, as this will cause you to lose your breath. Take breaks, combining them with drinking.
  8. Eating strictly two hours before, two after training.

When running in winter

Not everyone is capable of a winter run in the cold. Winter running helps strengthen the immune system. Respiratory system in winter:

  • Breathing only through the nose. The air, moving through the nasal passages, warms up and is freed from various contaminants, including viruses.
  • If you have difficulty breathing through your nose, breathe with your mouth covered with a scarf. If it doesn't help, slow down. Practice and over time you will achieve breathing exclusively through your nose, even during long, fast runs in winter.

Useful tips for winter runners:

  1. If you decide to start training in winter, gradually prepare your body. Hardening will help with this: dousing with cold water, contrasting a bath with swimming in the snow or an ice hole.
  2. Start with short runs – 15 minutes or more. Only when you are confident that you are capable of more, increase the time.
  3. Protect your lips and face from chapping with a rich cream.
  4. Choose safe places for sports: lit, without ice, to avoid serious injuries.
  5. Keep an eye on the weather forecast. It is allowed to run at air temperatures down to -20 degrees. Well-prepared athletes can take more risks.
  6. The right clothes. Choose high-quality thermal underwear; a Bolognese suit is suitable for the top layer. Be sure to wear a fleece hat, scarf, and gloves (mittens).

Tips on how to run without getting out of breath

Breathing is an individual process for everyone: an experienced athlete, a beginner, an amateur. There is no general breathing technique; there are rules recommended to be used when engaging in this sport.

1. Do a breathing warm-up for 15–20 minutes. Thus, we prepare the lungs for work and warm up the muscles. Just do a few simple exercises:

  • tilting the body forward, backward, to the sides;
  • perform squats;
  • leg lunges;
  • circular rotations with hands;
  • turns the body left and right.

2. Control your breathing while running. Gradually switch to belly breathing. This is deeper and more economical breathing. Conduct training in advance: slow, even inhalation, gradually filling the lungs with air so that the diaphragm is also involved, exhale completely, freeing the entire volume of the lungs.

3. Follow the cycle: for one inhalation - exhalation there are three to four steps, if you feel like you are suffocating, take two steps. To maintain the rhythm, training is necessary. They can be done while walking or at a slower running speed. An indicator of a good rhythm is the ability to communicate freely during training. With constant self-control, the body will be drawn into the rhythms of movement and breathing.

4. Breathe only through the nose. You may hear false advice about mouth breathing, but this is not true. It is through the mouth that the air pollutes the tonsils, trachea, lungs, overcools the respiratory tract, and as a result the athlete suffocates.

Reviews

It is important to relax during training, not to get hung up on breathing, the body itself will adjust the desired one. Relax and run forward, enjoying the process, nature will do the rest.

If you are running and out of breath, there is reason to think about your health. The cause may be bad habits, hypertension, chronic diseases during exacerbation. All this puts additional strain on the heart.

Breathing is a very important component of proper running; you just need to pay attention to its rhythm during training.

Cancel reply

For questions regarding cooperation, please contact us by e-mail:

Copying material is possible only with an active link to the site. All rights to images and texts belong to their authors.

Source: http://keeprun.ru/tips/kak-bezhat-ne-zadyxayas-sovety-i-otzyvy.html

What to do if your throat hurts after running?

The schemes are often very similar. One, two, sometimes several workouts in a row - and a person understands: his throat hurts after running or doing fitness exercises on the street! He sets aside a few days for rest and treatment, returns to training - and... everything starts all over again. Is there anything that can be done? Yes, but it’s worth first determining the reason for this state of affairs.

Sore throat after running - take care of your neck

The most common cause of the problem is banal to the point of disgrace. Many runners, while remembering to cover their heads, somehow forget about protecting their necks. It is curious that they sometimes even protect the first one too much, stubbornly putting on a warm hat, despite the fact that after a few minutes of running they are drenched in sweat. But they leave the neck to its own devices. The body heats up, the cold outside reigns - and as a result of the temperature difference, the exposed area experiences a shock - it is not surprising that the throat hurts after running or while running.

The simplest solution is to wear a running jacket with a stand-up collar. However, there is a more effective way - a multifunctional bandana-pipe (buff). It, among other things, allows you to protect your neck well, and if it is made of “breathable” material, it will not interfere.

Throat hurts when you run - reconsider your mouth-to-nose ratio

The second common cause of a sore throat after running is excessive mouth breathing. This is due to the specifics of the sport itself. If in other disciplines inhaling through the nose and exhaling through the mouth is the basis, then during a long run it is very difficult to maintain such a pattern. It all ends with the fact that the vast majority of runners also take breaths through their mouths. When the air outside is very cold, especially in winter, you can create problems such as a cold or just a sore throat. And if you run and exercise frequently, then the problem will recur regularly.

This habit is worth changing, although we must bear in mind that it will not be easy. Many people, when trying to change the way they breathe while running, initially experience an uncomfortable feeling of suffocation. Forming this habit definitely requires a large dose of patience and a fair amount of trying, but the effort is worth it. In autumn, spring and winter, this will reduce the risk of developing a sore throat during and after running. At the same time, you will receive a “year-round” bonus - improved performance in long-distance runs.

Sore throat after running – it’s not just training that’s to blame

Susceptibility to developing a sore throat while jogging may be associated not only with the training itself, but also with lifestyle in general. What matters here is both nutrition and the environment in which the runner “lives” in everyday life.

As for the diet, when it is unbalanced (in particular, when there are too few fruits and vegetables), the body becomes much weaker and is more easily susceptible to negative external influences. So it’s worth making sure that there is more plant food on your plate: this is conducive to maintaining health.

When it comes to the environment, the most common problem is too little humidity. This is especially true for apartment buildings with a common heating system. In such cases, excessive dryness contributes to a sore throat - as well as a cough. If, after staying in such a room, you go out into the cold to engage in physical activity, the chances are very high that your throat will protest against this - this is exactly what happens very often. Fortunately, this problem can be easily solved or prevented by using air humidification in various ways.

Source: http://assol-club.net/2016/02/chto-delat-esli-bolit-gorlo-posle-bega/

Why does your right side hurt when running, and how to avoid it?

Almost everyone is familiar with unbearable pain in the side when running from school physical education lessons. If you run too long or too fast, your side makes itself felt with very unpleasant sensations. So, it’s time to find out why your side hurts when running, and how to deal with it.

The main causes of side pain when running

Very often, pain in the side becomes an insurmountable obstacle not only for those who want to lose weight by jogging, but also for those who decide to improve their body health. Even experienced athletes, and not just beginners, sometimes experience such pain, both during long runs and under light loads. The only way out in such a situation is usually to either stop jogging or constantly stop so that the pain goes away. But it is much more reasonable to determine the causes of these pains and, if possible, eliminate them. The main difficulty is that these reasons can be completely different - from health problems to a simple lack of stamina. In order to determine where the pain in your side comes from, let’s look at the main reasons for its occurrence.

  1. Incorrect breathing. Improper breathing is perhaps the most common cause of side pain when running, as breathing is the basis of proper and healthy running. If you breathe correctly, then you can run for a long time and intensely, without feeling either pain or fatigue. If you breathe incompletely, too often and at an erratic pace, you will feel not only unbearable pain in your side, but also muscle spasm. Pain occurs due to the fact that when breathing incorrectly, the body is not supplied with oxygen in the required amount and, accordingly, the blood flow to the heart is reduced. The blood, in turn, forms stagnation in the liver and thus increases its size, which is why it completely fills the capsule in which it is located and causes pain in a person. But spasms are felt due to the small amount of oxygen that enters the diaphragm. Pain due to improper breathing can be experienced by both healthy and sick people.
  2. Long run. Pain in the right ankle during long running is associated with improper breathing, but even those runners who know how to breathe correctly can experience it. When you run a long distance, your breathing gradually begins to get confused, exhalations and inhalations cease to be uniform - they become shorter and more intermittent. The diaphragm does not like such changes, and you immediately get pain in your side. It sends a signal to your right side so that you can begin to control your breathing again.
  3. Lack of endurance and warm-up. This reason is most typical for beginners or people with poor physical fitness. If your body is not used to stress, then most likely even a 5-minute run will make you grab your side. This is due to the fact that in a normal state of rest, no more than 60-70% of the blood actively circulates, and the rest is located in the organs, including the liver. When you sharply load the body, the blood that was at rest suddenly flows into the veins, enlarging the liver. In this case, as during improper breathing, the liver puts pressure on the capsule and causes pain. But if your left side hurts, it means the same thing happened to your spleen.
  4. Eating before exercise and overeating. After you have eaten, your body tries to digest the food you provided it with as quickly as possible. Accordingly, the stomach and liver work at full capacity - they ferment and grind food, neutralize toxins. If you start running at this moment, then the already enlarged liver (due to active work) will become even larger and again provoke pain, resting on the liver capsule.
  5. Various diseases. All the reasons described above can cause pain while running in absolutely healthy people, but unprepared for physical activity. However, sometimes pain in the side can serve as an alarm bell warning of health problems. Such pain can be caused by diseases of the liver, gall and pancreas systems. For example, pancreatitis, hepatitis, inflammation of the pancreas, low viscosity (lithogenicity) of bile, etc. Considering that almost anyone can get sick and suffer from these diseases, if you experience any pain in the liver or pancreas at rest, you should seek help consultation with a doctor. You should pay attention to pain while running if you train often and do it correctly, but pain has not occurred before.

How to deal with side pain when running

In order to eliminate pain when it occurs, the following is recommended:

  1. Relax your diaphragm. To do this, first inhale and then exhale all the air, as if pushing it out of your chest. Repeat this breathing pattern several times.
  1. Massage the area that hurts or press on it until the pain goes away.
  2. Breathe according to this pattern: one-two – inhale, one-two – exhale; or inhale and exhale every third step.
  3. Inhale and exhale through your nose, but to your full chest, simultaneously drawing in your abdominal muscles.
  4. If the pain is unbearable, the best thing to do is to stop running, stop and allow the body to relax. Continue running when the pain completely disappears.

The methods described above are good for neutralizing pain when it has already arisen, but what can be done to prevent pain from appearing? Let's figure it out in order:

  • Before you run, you need to warm up your body and do at least a minimal warm-up. In this way, you will prepare your muscles, and most importantly, you will gradually speed up blood circulation so that jogging does not become a kind of “shock therapy” for your liver and spleen.
  • You should not eat before jogging; the permissible time for eating is at least 40 minutes before running. Food should be light: in no case fatty, spicy or salty. It would be best to eat a light salad, porridge or something made from fermented milk products. If your stomach and liver are not busy digesting food, then the load when running will be much easier for them.
  • Be sure to pay attention to your condition and mood. You should not be tired, nervous or hungry - otherwise your jogging will do you absolutely no good, but will only exhaust you more.
  • Don't forget that breathing is the basis for a healthy run without pain or excessive effort. Breathe according to this system: 2 steps - inhale, 2 steps - exhale, or according to the same pattern, but every 4 steps, determine individually how you breathe more comfortably. You need to inhale through your nose, exhale through your mouth. If a spasm occurs in the diaphragm area, you need to inhale as deeply as possible, purse your lips and exhale as slowly as possible.

Doctor's advice. Before you start running regularly, it is advisable to be examined by your doctor to make sure there are no contraindications to physical activity. In addition, try to eat healthy: eat more fruits and vegetables, cereals, and instead of frying in oil, bake in the oven or steam.

Subscribe to our newsletter

You will receive a selection of useful articles about healthy eating, healthy exercises, as well as proven diets and discounts on courses

Very timely and useful article. I run in the mornings, when my side hurts a little, as I understand it, I’m already hardy for running, but there are days when I can’t stand the same mileage - it starts to sting. I did everything intuitively, as it’s written here, otherwise you still won’t be able to run with “colic”) Now the reasons are clear to me, by the way, and I always breathe 2*2 or 4*4 to the rhythm of running, I noticed that with this breathing it’s easier and more runs around.

I remember at one time when I was running around the stadium, I noticed that if you start incorrectly, then pain is guaranteed after a few laps, so I try to start running slowly at first, and only then switch to a fast pace. In general, before running, I would recommend doing a warm-up, since usually the body is not warmed up, this leads to stiffness in movements and often leads to injuries.

Before, I didn’t think about why my side hurts when running. After all, pain occurs simply due to a failure of breathing. And you really just need to stop breathing and the pain immediately subsides.

The site was created for general educational purposes. Any published information is provided for informational purposes only and is not a direct guide to action. We recommend seeking the advice of a professional before using any tips, diets, products or techniques described. This will help you achieve better results and avoid unwanted consequences. Remember, everyone is personally responsible for their health.

When using site materials, a backlink is required!

Source: http://hudey.net/pochemu-pri-bege-bolit-pravyj-bok-i-kak-etogo-izbezhat.html

How to breathe properly when running: useful tips

Each of us starts running with different goals in mind. Some people run to lose weight, for others it is important to keep their cardiac system in good shape, for others it is necessary to relax after a long day of work. Some people try to build muscle mass and get rid of thinness. Indeed, running can cope with many problems. It strengthens the heart, tightens muscles, burns fat, and improves mood. After all, what could be better than running along a forest path after the rain, inhaling the aroma of pine needles and listening to your favorite song on headphones. But to get only pleasure from running, you need to know the rules of healthy breathing.

Why breathing is so important when running

Proper breathing is one of the most important conditions for a healthy workout.

  1. Proper breathing significantly reduces the load on the heart.
  2. If you breathe correctly, you will not get tired much longer, you will be able to cover a greater distance, and the effectiveness of your workout will increase.
  3. Correct breathing technique ensures sufficient oxygen access to all organs and tissues.
  4. Proper breathing allows you to saturate your muscles with oxygen, which leads to their tone. Muscle growth requires a greater consumption of calories, which will begin to be consumed through fat mass. That is, proper breathing while running is the key to rapid weight loss.
  5. Very often, beginners experience side pain and tingling while running. This is often a consequence of improper breathing.
  6. Proper breathing will allow you to control all parts of the body and improve coordination of movements.

In addition, if you breathe correctly, training will not exhaust your body, and the sports load will be feasible. This means that the next day you will go for a run in a good mood and looking forward to a pleasant time. If you breathe incorrectly, you will be exhausted and will hardly agree to run again. It’s your breathing that determines whether you will love running with all your heart, or whether you’ll leave this activity without ever feeling the full beauty of running. So, let's try to figure out how to breathe correctly while jogging.

How to breathe while running

While running, the body's need for oxygen increases sharply. Therefore, it is quite difficult to control breathing - the body itself knows how and how much it needs to breathe. Especially if we are talking about sprinting, when a person runs very fast, at the limit of his capabilities. At this time, internal oxygen reserves are consumed, which are replenished after physical activity. This is why after an intense run we breathe very quickly. And for the same reason, trainers forbid stopping immediately after running - serious dissonance arises - the body no longer runs, but experiences a lack of oxygen, this can be harmful to the heart. It is better to stop smoothly, switching from fast running to slow running, replacing it with walking, etc.

As a rule, we start a run with a warm-up to prepare our muscles and joints and avoid sprains and other injuries. However, it is not only the muscles that need to be prepared for the upcoming load, but also the lungs. Do a warm-up, inhaling the air deeply - after a while you will notice how your breathing will begin to quicken as a result of exercise. Make light swings with your arms and legs, walk quickly, do squats and crunches. During exercise, you need to monitor your breathing and not hold it, even if you are at the limit of your capabilities. As a rule, exhalation is done during the power part of the exercise, and inhalation is done during the period of returning to the starting position. That is, when swinging the press, we exhale when we raise the body and inhale when we return to a horizontal position.

Start your run at a slow running pace. Take small steps. One breath should be taken for 2-3 steps. Inhalations should be sharper and faster than exhalations. The exhalation should be smooth, slow and complete. The more you exhale, the more oxygen you can inhale the next time - lung ventilation improves. You can gradually increase your running speed and the number of steps. While running, you can repeat to yourself the rule “Take a deep breath and exhale smoothly, slowly.” If you breathe this way, you will get the most benefit from your workout.

If you decide to do interval running at some point along the way, you should not control your breathing while running intensely to the limit of your capabilities. During such periods, the body needs more oxygen, it itself controls its receipt; you should not interfere with this process, otherwise you will “run out of steam” much earlier than the intended path.

It is very important to try to breathe not only with the chest, but also with the diaphragm, that is, so that the stomach also inflates. This ensures high-quality ventilation of the upper, middle and lower sections of the lungs. By the way, it is the insufficient circulation of oxygen in the lower parts of the lungs that can lead to pain in the right side. If you often encounter this type of pain, you need to inhale air in portions. That is, inhale in three intermittent steps, exhale equally slow, smooth and long.

How to breathe while running - through your nose or mouth

This is a rather controversial question, to which there is still no clear answer. Back in school, we were taught that we should inhale through our nose and exhale through our mouth. In fact, it is very inconvenient because you have to open and close your mouth again every time. If you run outdoors, trainers and doctors recommend breathing through your nose, since only the nasal passages clear the air of dust and debris, warming it before it enters the throat.

However, most runners admit that they cannot breathe through their nose alone because the narrow and tortuous nasal passages do not provide the body with the proper amount of oxygen. Therefore, we involuntarily begin to breathe through our mouths. If you have just started running, it is acceptable to breathe through your nose and mouth at the same time. In winter, when the air is quite cold, you need to protect your throat, otherwise you may catch a cold in your lungs or trachea. To do this, you either need to breathe all the time through your nose, or use this technique - put your tongue to the upper palate, as if pronouncing the letter L.

Experienced trainers say that it is better to train yourself to breathe only through your nose. They note that the feeling of lack of oxygen occurs due to insufficient development of the lungs or an incorrectly chosen breathing rhythm. You need to train yourself to run at a pace that allows you to get enough oxygen through your nose. Over time, as you get used to it, you can increase the speed of movement, but still continue to breathe through your nose. Of course, many professional athletes breathe through their mouths while running, but they have a different goal - to run a set distance in the minimum time. If you run to improve your health, try to breathe through your nose. This will protect you from hypothermia and lung contamination.

Running is a great way to improve your health, tone your body, and lose weight. Running regularly will teach you many beneficial qualities. A child accustomed to running in the mornings or evenings is more disciplined; he learns to set goals and overcome them. Run anywhere and anytime - this physical activity does not require special equipment. Run and be sure to watch your breathing. And your body will certainly thank you for this.

Video: how to breathe when running 3 km

Is it possible to exercise during menstruation?

How to do the plank exercise correctly

The benefits and harms of an exercise bike for women and men

The benefits and harms of running for women and men

How to run properly to lose belly fat

What time of day is best to exercise?

How to do Nordic walking correctly

How to run on a treadmill to lose weight

Send

No comments yet! We are working to fix this!

No comments yet! We are working to fix this!

Work and rest have their own time. It is best to work from 12:00 noon and finish work at 18:00 in the evening. It is advisable to enjoy your holiday from 21.00 to 23.00 at night.

Source: http://howtogetrid.ru/kak-pravilno-dyshat-pri-bege-poleznye-sovety/