1, insufficient preparation before exercise
No preparatory work was done before the exercise, or the preparatory activities were insufficient. Because in the process of exercise, in order to meet the needs of exercise, the sympathetic nervous system will be excited and secrete a lot of adrenaline, while the parasympathetic nerve will be relatively inhibited. This will cause abdominal vasoconstriction, reduce the blood supply to the liver and gastrointestinal tract, and ischemia will cause gastrointestinal smooth muscle spasm and abdominal pain.
In addition, if you suddenly enter strenuous exercise from a static state, because the internal organs can't adapt to the needs of exercise immediately, the blood vessels in the abdominal cavity are still in an expanded state, which can cause congestion and swelling of organs such as the liver and spleen, and cause pain in the right upper abdomen or the left upper abdomen.
2. Eat too much before running
Eating too much before running or just after eating, the gastrointestinal tract vibrates because of running and jumping, so that food residues in the digestive tract accumulate at the junction of the large intestine and the small intestine. This swelling stimulation can cause pain in the right abdomen.
If you eat too much, the food in the gastrointestinal tract will vibrate or swing because of running and jumping, which will increase the traction on the mesentery and produce a feeling of stomach pain.
3. Eat flatulent food before running.
If you eat food that is easy to produce gas, such as potatoes, fish, radishes, etc. Because the peristalsis function of the digestive tract will slow down during exercise, these foods will produce a lot of gas when they accumulate in the intestine for a long time, and they will also cause stomach pain when they accumulate in the gastrointestinal tract.
4. Suffering from diseases.
Patients with hepatobiliary diseases, such as acute and chronic hepatitis, gallstones, etc. Or other digestive system diseases, abdominal pain can be induced by strenuous exercise during running. In addition, patients with intestinal parasites such as ascaris lumbricoides will also suffer from peristalsis due to the vibration of the gastrointestinal tract, and then have a stomachache.
5. What about running with a stomachache?
Generally, stomach pains during running don't last long. As long as you press the painful place hard with your hand, it will be relieved. At this time, deepening breathing, helping the congestion of abdominal organs quickly return to the heart, can also relieve abdominal pain.
If you still can't get relief after the above treatment, you should stop exercising, seek medical advice in time if necessary, make clear the corresponding cause and treat the symptoms.
6, the correct posture of running
(1) Keep your back straight and your upper body in a line.
During running, you need to straighten your torso, make your back stand comfortably, and always maintain the "running height" during running. Keep your head, neck and back in a straight line, keep your eyes straight ahead, and don't look down or glance back and forth, which determines the efficiency of your running. Some fans, especially teenagers, like to shake their bodies from side to side when running, which makes them feel "energetic". In fact, this will not only increase unnecessary physical exertion, but also destroy the linearity of running; In order to attract customers, some gyms install televisions in front of treadmills for exercisers to watch. As the saying goes, "before it is too late" will make exercisers look up and reduce safety.
(2) Relax your shoulders and arms.
Keep your upper body posture, shoulders are the key. Although running is the exercise of the lower body, the movement of the arm is not dispensable, and the back and forth swing of the arm can give you the motivation to move forward. The best posture is to relax your shoulders and droop naturally. When running, your shoulders should be horizontal, your arms should be slightly flexed naturally, and your hands should be half clenched. The arm should swing back and forth as much as possible with the pace. When you are tired from running, be careful not to shrug your shoulders. You can shake your shoulders and relax.
(3) Hips should be tense and leg lifts should be moderate.
Hip is the center of body strength and the strongest muscle of human body. Keeping the correct body posture can make the hips highly tense and give the body a continuous motivation. If you bend forward or lean forward too much during running, your pelvis will also lean forward, which will put pressure on your lower back.
For fitness runners, leg lifts should be moderate and should not blindly pursue stride and frequency. They should choose an appropriate stride and try to keep each foot directly under their bodies. When people start running for fitness, they always like to increase their stride to improve the exercise effect. In fact, increasing the stride will inevitably lead to long flight time, large fluctuation of the center of gravity and heavy landing force, which will increase the vibration to the human body and bring unnecessary harm over time.
(4) The landing posture of feet should be correct.
When running, it is especially important to land your feet. Touch the ground with the heel and middle sole, then roll your feet forward quickly, and then push the forefoot off the ground. Don't make your feet too loud when you land, but be light and elastic.
Many people are used to touching the ground with all their feet when running. In fact, this landing method is not scientific. Because there is no buffer when landing, it brings great impact to the body, especially when running on hard ground such as asphalt road. Avoid internal and external opening. When running, the foot touches the ground in an "inside figure" or an "outside figure", so the knees and toes can't keep the same direction, which will increase the burden on the knee joint, and in the long run, it will easily cause damage to the knee joint and other parts.