Many beginner runners they are very afraid if their right or left side begins to hurt while running. Most often, out of fear, they take a step or stop altogether so as not to aggravate the problem.
In fact, in most cases, pain in the sides while running is not harmful to the body. You just need to know where it comes from and how to get rid of it.
Where does the pain come from
If the right side hurts, it hurts the liver. If the left is the spleen.
When the body begins active physical work, the heart beats faster and pumps more blood than in a calm state.
But both the spleen and liver may not be ready for a very large amount of blood flowing to them. It turns out that they will receive more than they give. As a result, there will be a lot of blood inside these organs, which will press on the walls of the spleen or liver. And these walls have nerve endings that respond to pressure. Accordingly, the pain we feel in the sides while running is caused by excessive blood pressure on the walls of the organs.
What to do to relieve side pain.
If the pain appears, then it is better to get rid of it. Honestly, nothing will happen to you if you keep running with this pain. It's just that not everyone has enough patience, and there is no point in enduring, because there are quite effective ways that almost always help.
Massage
Not in the sense that you have to stop and give yourself a massage. Massage can be done while running. It is needed in order to artificially disperse blood from the liver or spleen.
There are two ways to do this:
First. Take deep breaths and exhales, trying to work your abdominals. This will help to remove pain and saturate the body with oxygen.
Second. Without deep breaths, begin to draw in and inflate your stomach.
Reduce running pace
It is not necessary to do massage for a long time. If you understand that it does not help, then the pace of your run is chosen so high that the spleen and liver are working at their maximum capacity and cannot pump blood faster. So try to slow down your running tempo a little. This helps 90% of the time. Slow down the pace until the pain goes away.
If this does not help, and you do not have the strength to endure the pain, then go to a step. And if your pain is not associated with any chronic diseases of internal organs, then the sides will stop hurting in a few minutes. Although sometimes you have to endure pain for 10-15 minutes after stopping.
How to prevent side pain
It is better that this pain does not appear at all. There are several ways to do this, which usually help. Under the word "usually" one should understand that almost always, but there are also exceptions.
Warm up before running... If you warm up your body well before running, then pain may not occur, since both the spleen and liver will be ready for the increased load and will be able to pump the required volume of blood. It does not always help, because sometimes the pace of running significantly exceeds the intensity of the warm-up. For example, during warm-up, you will raise your heart rate to 150 beats, and while running to 180. It is clear that this is an additional load, which the internal organs may also not be able to withstand.
You need to eat before training not less than 2 hours in advance... This is of course a universal figure. It can change depending on the food. But on average, you need to take exactly 2 hours. If you can't eat in advance, then half an hour before jogging, you can drink a glass of very sweet tea or tea with a spoonful of honey. This will give energy. But if buns or porridge cracks right before a workout, the body will spend energy and strength on digesting them, and the sides can also get sick due to the fact that they simply will not have enough strength to handle both the load from running and the load from digesting food. Therefore, respect your body and do not force it to digest while running.
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