Running is a popular and affordable physical activity that can be done anywhere and at any time. However, many runners experience pain in the side of their belly while running, which can make the activity uncomfortable and, in some cases, lead to injury.
In this post, we are going to explore what causes pain in the side of your belly while running and how to avoid it to improve your running experience and prevent injuries.
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What is pain in the side of the belly when running?
Pain in the side of the belly while running is a sharp pain that usually occurs on the right side of the abdomen, just below the ribs. It can be mild or severe and usually appears within minutes of starting a run. This pain may go away after a few minutes or continue throughout your run.
Pain in the side of the belly is common among runners, especially beginners, and is often referred to as “runner’s pain.” It’s important not to confuse pain in the side of your belly with cramps, which are painful muscle spasms that occur during intense physical exercise.
Runners and pain in the side of the belly
The prevalence of abdominal pain when running is higher than in other endurance sports, which suggests that the tension on the viscera plays a key role in the manifestation of this pain.
This is because the body’s acceleration and deceleration are almost twice as great during running as when cycling. Furthermore, abdominal complaints are more frequent during running compared to swimming and cycling in triathlon competitions.
Cause of pain in the side of the belly
There are several reasons why runners experience pain in the side of the belly. Here are some of the most common causes :
lack of proper heating
This pain can be caused by a lack of proper warm-up before the race. Warming up helps prepare the body for physical exercise and helps reduce the risk of injury. Without a proper warm-up, the muscles in your abdomen can become tight and less flexible, which can cause pain in the side of your belly when you run.
Bad posture
Improper posture while running can put unnecessary pressure on the muscles in your abdomen, which can cause pain in the side of your belly. The correct posture while running is to be upright, with your shoulders back and your chest out. The arms should swing naturally at the sides of the body and the knees should be lifted up and forward in a smooth, controlled motion.
Excessive food or liquid consumption before the race
Excessive eating or drinking before a run can cause pain in the side of your belly. This is because excess food and fluid in the stomach can put pressure on the organs in the abdomen and cause the muscles to become tense and painful.
inadequate breathing
Breathing improperly while running can put pressure on the muscles in your abdomen and cause pain in the side of your belly. Correct breathing while running should be deep and controlled. Runners should inhale through their nose and exhale through their mouth, maintaining a steady breathing rhythm.
How to avoid pain in the side of the belly?
Fortunately, there are several ways to avoid pain in the side of your belly while running. Checkout some strategies:
Do a proper warm up
A proper warm-up is essential before running to prepare the body for physical exercise. Devote at least 10 minutes to warm-up exercises, such as walking or light jogging, followed by stretches for leg, back, and abdominal muscles. Warming up helps to increase blood circulation and warm up the abdominal muscles, reducing the risk of pain in the side of the belly.
Maintain proper posture while running
Proper posture while running is key to preventing pain. Keep your body upright, with your shoulders back and chest out, head up and look straight ahead, avoiding looking down. Keep your arms relaxed and swinging naturally at your sides and your knees gently lifting in a controlled motion.
Eat and drink in moderation before the race
Eating and drinking in moderation before running can help prevent pain in the side of your belly. Avoid eating heavy or fiber-rich foods before your run, as they can take longer to digest and can cause stomach discomfort. Drink water or other beverages in moderation before your run, avoiding drinking large amounts of liquids at once.
Breathe correctly while running
Proper breathing while running is essential to prevent pain. Maintain a steady rhythm of breathing and try not to breathe quickly or shallowly. If you are having trouble breathing, stop and rest until breathing returns to normal.
Gradually increase running intensity
Gradually increasing the intensity of your running can help prevent pain in the side of your belly. Start with a light pace and gradually increase the intensity over time. Do not push the body beyond its limits, as this can cause injury and increase the risk of pain.
Train regularly and strengthen your abs
Regularly training and strengthening your abdominal muscles can help prevent pain in the side of your belly. Take time to train your core muscles with exercises like planks, sit-ups, and push-ups. This will help strengthen your abdominal muscles, making them more flexible and less prone to injury.
Prevent pain in the side of the belly while running
Pain in the side of your belly can be an unpleasant and uncomfortable experience while running. Fortunately, there are several ways to prevent soreness, including a proper warm-up, maintaining proper posture while running, eating and drinking in moderation before running, breathing properly while running, gradually increasing your running intensity, and training regularly to strengthen your muscles. abdomen muscles.
If you still experience pain while running, try stopping and walking for a few minutes to allow your body to recover. Breathe deeply and try to relax your stomach muscles. If the pain persists, consider seeing a doctor or physical therapist to assess for injuries or other underlying conditions.
Remember that each individual is unique and may have different needs while running. The important thing is to find what works best for you and follow a gradual and consistent training program to reach your pain-free running goals.
