All runners, without exception, periodically face this problem. It is much more common in beginners.What you need to do when your side hurts while running , so that this minor problem does not disrupt your training plans, we learned from professional trainers on the run.
Follow the breath and posture
Ilya Belousov , head coach of the Run Or Die running club:
If you do not have chronic diseases of the liver, pancreas or gall bladder, then pain in the right or left side while running is an absolutely natural sensation. What to do to the pain passed? It is necessary to slow down the pace, it is better to stop and restore breathing, taking a few deep breaths and exhalations.
In order to avoid pain in your side while running , you must observe the following rules:
- always do a warm-up before training;
- never run full;
- watch your breathing, breathe evenly, talk while running is not recommended;
- watch your posture: a smooth back while running – a pledge of proper deep breathing and a flattened diaphragm;
- The pace and intensity of training should be increased gradually – this is the most important thing.
No wonder if your side hurts after a break in training. If you run regularly and follow the training plan, the body adapts to the loads and to their gradual increase, and you will forget about the pain in your side.
Go to step
Yana Khmeleva , founder and head coach of the running school Bestia.club:
Bock usually hurts newbies. When we begin to study, our untrained heart is small, capillary vessels are not enough. In the process of training, the grid of capillaries grows. When we run, lactate is produced.He enters the blood. Blood is purified from lactate through the liver. Capillaries do not cope with the amount of blood containing lactate, so there is a spasm, and stabs in the side .
If you start to hurt your side, you need to go to step, dispense the load. Do not accelerate strongly at the beginning. Improve your physical form should be gradually.
Massage the side while exhaling
Sergey Sorokin , co-founder and head coach of the Jaxtor marathon club:
The liver has no nerve endings, so the liver does not hurt. When a lot of blood enters the body, but less is released, the liver enlarges and begins to put pressure on those places where nerve endings are present. For example, the fascia (membrane) of the liver has a mass of nerve endings, and painful sensations occur when the liver is enlarged.
To stop hurting in your side , you need to take a deep breath and, on a strong exhalation, thoroughly massage the liver area with a strong push. Thus, you stimulate the outflow of blood, and the pain will go away.
On the eve of the start, avoid eating fatty, fried foods, because it overloads the liver, which, when running, needs to recycle lactic acid.
Always do warm up
Maxim Denisov , founder and head coach of the Gepard school:
Most often, the side starts to hurt under-trained people . If you are just starting to run, then at first you may often encounter this problem. Nothing wrong with that. Just slow down to a comfortable level.Keep running, and with increasing fitness everything goes. With experienced runners this happens much less frequently, but they, too, are not insured. Side can grab at the most inopportune moment, for example, at competitions.
Do a good workout and never start with a full stomach. Come to the start in advance, taking into account the time for warming up. A full warm-up is 2 km of running at an easy pace, warming up joints and a few short accelerations. Be sure to count the meal time before starting or training.
Relax and breathe deeply
Denis Vasiliev , coach of the running club Runlab Running Lab, St. Petersburg:
Pain in the right hypochondrium is a frequent problem when running, especially for beginners. The reasons may be many. I will list a few basic ones.
The load on the liver. Remember when was the last meal that you ate before the run and the day before. If it was a hard meal, and even eaten immediately before the run, then the reason is most likely clear. If pain occurs regularly, it may be worth reconsidering your diet. In order for the pain not to be taken aback at competitions, I advise you to take a pair of no-shpa or spazmalgona with you.
Curvature of the bile ducts. In medical terminology, the diagnosis sounds different, but the essence does not change: a violation of the outflow of bile occurs. But this, rather, is not a pathology, but a feature of the structure of the gallbladder. If you are afraid that the pain may overtake during an important race, then I recommend to drink a course of choleretic grass collection before the start. This is a simple, affordable and at the same time effective tool. Before using the drugs, it is recommended to consult a specialist
The load on the heart. The great circle of blood circulation supplies our organs and tissues with oxygenated blood. In simple words, the heart works intensively, pushing a large volume of blood to the organs and to the liver as well. And the liver does not cope with such a volume of blood. In this case, the best tool will be to reduce the pace and intensity of the load, respectively.
In all three cases, it does not hurt to relax, take a few deep breaths and exhalations, connecting the diaphragm to the breathing process. If pain occurs regularly, then of course, you should consult a doctor.
Get a little rest
Oleg Babchin , founder and senior trainer of the Second Breath school:
Any pain, except muscle, you must be able to analyze, identify really serious ailments or temporary inconvenience. If the left side aches a bit, it is likely that this is the pancreas or spleen. As a rule, this is a temporary spasm that can be leveled by simple palpation or temporary rest, after which you can continue training. It is quite another thing if the right side is ill – it is the liver and the adjacent biliary tract links. In this embodiment, it is worth being more careful, but solutions to the problem are possible, as with the right side. There may be several reasons for pain: late eating, problems with pain-signaling organs, an abnormal pace of running, in which the body does not cope with a surplus of lactic acid.