Feeling sick while running is a common problem in runners, especially men.
How to run without feeling sick, what should you do? And why do I feel sick when running? I must say that the causes of this symptom are many, most of which are related to the functioning of the body and running behavior. Understanding these causes will help you prevent and solve the problem effectively. Anyone who has this problem, come and follow the solution.
What causes pain when running?
Choking while running can be caused by many things. One of the main causes is improper breathing. When you breathe too shallowly or too fast, หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ your diaphragm can contract, which can lead to insufficient blood flow to your abdominal muscles.
In addition, eating too much before running can cause the stomach to expand, press on the internal organs, resulting in a feeling of fullness.
Other factors that may cause this symptom include running with poor form, which causes muscle tension, or wearing clothing that is too tight, which restricts lung expansion and diaphragm movement. Stress and anxiety can also cause muscle tension, leading to choking.
How to run without getting bloated for men
- Control breathing
- Practice taking deep breaths in through your nose and exhaling through your mouth.
- Use the 2:2 breathing technique (inhale 2 steps, exhale 2 steps).
- Avoid breathing too shallowly or too rapidly.
- Warm up before running
- Do some light stretching before running.
- Start with a brisk walk or jog before increasing your speed.
- Adjust your running posture
- Run with an upright posture, do not bend or lean too much.
- Relax your shoulders and arms while running.
- Control food and beverages
- Avoid eating a large meal 2-3 hours before your run.
- Drink enough water, but not too much, before and during your run.
- Strengthen abdominal muscles
- Do planks and sit-ups to strengthen your abdominal muscles.
- Strong abdominal muscles help reduce impact while running.
- Wear appropriate running gear
- Choose running clothes that are breathable and not too tight.
- Wear supportive, well-fitting underwear.
- Gradually increase distance and speed.
- Don’t increase the distance or speed too quickly, but let your body gradually adjust to running.
- Don’t increase the distance or speed too quickly, but let your body gradually adjust to running.
- Practice muscle relaxation
- Practice muscle relaxation techniques while running.
- If you feel tense, take a deep breath and relax the tense muscles.
- Maintain a healthy weight
- Excess weight can increase the impact force while running.
- Control your diet and exercise regularly to maintain a healthy weight.
- Get enough rest and recovery.
- Give your body time to recover between runs.
- Get enough sleep to allow your body to repair itself.
Following these tips can help reduce your chances of experiencing a sore throat while running and help you run longer and more resiliently. However, if you experience frequent or severe sore throats, consult your doctor to check for any underlying health issues. This can also help prevent other health problems.