What should you pay attention to before a long distance run so that your stomach is not uncomfortabl

First of all, I'm a man, I was 223 pounds 1 year ago, and now I'm 150 pounds, of course, I'm on a diet plus exercise, and it's extreme, extreme, to get to the point

In my experience, you can run in 1 1 and a half hours after eating, but it's not good, the best is 2 hours later, and don't eat anything before running, and drink less water, otherwise it's easy to have a tingling pain on the left or right side of the stomach after running for a while, which seems to be called inhalation pain?

And don't drink water right away after running a good walk, drink water after 5 or 10 minutes. Don't drink sparkling beverages It is best to drink plain water.

What is the purpose of your long-distance running, if it is**, it is recommended to run in the morning, if it is to run at night, it is recommended not to consume carbohydrates (staple food) within 2 hours before running, if you are particularly hungry, you can eat a small piece of chocolate 20 minutes before running, and do not take a lot of water 30 minutes before long-distance running, and there is basically no need to prepare for activities, but the running speed should be gradually improved, and when passing the physical limit, it is necessary to maintain a uniform speed, if you just start exercising, do not run too much every day to gradually increase, and you can take a run Go in a combined way.

After the long-distance run, the stomach will be uncomfortable because of the wind. There's no way to avoid it.

Nowadays, there are more and more people who love physical exercise, but some people often experience abdominal pain during sports, which is medically called "exercise-induced abdominal pain", which should be paid attention to. There are several causes of abdominal pain after exercise, which can be carried out in different ways according to different situations**. 1. Insufficient preparation activities.

When the exercise is too large, the exercise intensity is increased because the function of the internal organs has not been improved to the due level of exercise, especially when the myocardial strength is poor, the pulsation is weak, which affects the venous blood return, the pressure of the inferior vena cava rises, and the hepatic venous return is blocked, which causes hepatosplenic congestion and swelling, increases the tension of the hepatosplenic membrane, and produces pulling pain. The key to preventing this type of exercise-induced abdominal pain is to make adequate preparations before exercise to allow the internal organs to adapt. 2. Gastrointestinal cramps.

Abdominal pain caused by gastrointestinal spasms during exercise, ranging from dull pain and bloating pain to paroxysmal colic. The pain is mostly in the periumbilical and upper abdomen. If this type of abdominal pain occurs, a warm compress can be applied to the abdomen to relieve the cramping.

The precautionary measure is not to eat too much before exercising, and not to eat food snacks such as beans, potatoes and cold drinks that are prone to lack of gas. 3. Rectus abdominis spasm. It mostly occurs in summer, when performing more strenuous exercise, due to the loss of a large amount of water and salt, the metabolic imbalance of this bond in the body, coupled with fatigue, can cause cramping pain in the rectus abdominis muscle.

The key to prevention lies in the proper replenishment of salt water when sweating during summer exercise, local massage of the rectus abdominis, and back extension exercises to lengthen the rectus abdominis muscle can relieve abdominal pain. 4. Respiratory rhythm disorders. When exercising with a large amount of exercise, it destroys the uniform rhythmic breathing, reduces the amount of oxygen intake, causes a lack of oxygen in the body, leads to respiratory muscle fatigue, and weakens its massage effect on the liver after the fatigue of the diaphragm muscles, resulting in liver congestion and swelling and abdominal pain.

For this type of abdominal pain, the key is to adjust the breathing rhythm and breathe through the nose as much as possible without breathing through the mouth.

Trouble, thanks!

1. Don't be full.

It's never good to eat too much before a run, and it's not just food, it's also about drinking too much water. Staying hydrated is a must, but having too much water or sports drinks in your body before you set off can cause severe cramps.

2. Fully stretch.

Lack or inappropriate stretching may also be associated with bothersome flank pain, although the focus of stretching remains on preventing running injuries. Therefore, for the sake of body and good performance, it is essential to warm up before exercise.

3. Take a deep breath.

Learning how to use the diaphragm to breathe deeply is the best way to prevent cramps.

4. Press on the abdomen.

If you suddenly have abdominal pain in your side pants during a run, slow down your pace and breathing. If that doesn't work, stop running and press your right side of your abdomen with your hand. Once the pain is gone, the travel partner can move on.

5. Enter the state in advance.

If the body has not yet entered the state of exercise, if you directly increase the amount of exercise, a slight rupture may occur in the mucous membrane of the internal organs, which may lead to stomach pain.

6. Replenish water in time.

Summer running timely replenishment of water, when the temperature is too high, the body will easily lose water, so to replenish water in time, if the exercise is less than an hour, it is recommended to drink half a glass of water in 15 minutes, if 1-3 hours, the replenishment of sugar water should be timely.