Fitness long distance running chest, back pain, about running exercise chest pain

It's normal, don't worry. It's because you have a bit of a cold. Because there will be a little throbbing after moving, and if the volume is large, even the back will feel throbbing.

Try to breathe in for a minute, with as much force as you can, and then exhale very slowly. It can be a bit hard halfway through. But after that, it will be much more comfortable.

This phenomenon occurs because you have been exercising for a long time. Plus it's time to turn the weather again. The body has changed a little. (As the saying goes, it's called stuffiness in the chest.) Athletes who practice long-distance running have to vomit out this stuffiness every day because they have to run every day).

Don't worry if it happens again next time. Don't sit down just yet. Take a few breaths. That's it!

If it doesn't work, find me! )

I will do this when I run for a long time, don't worry, it's because I run too long, my physical strength can't support it will hurt, and after you train for a long time, it will gradually stop hurting. (Own experience).

First of all, make sure that you are not the cause of the disease, when I was in the army, I also had this phenomenon when running, the main problem appeared in "breathing": "posture when running" ventilation during running, it is recommended to do more ventilation when doing running exercise every day, when the exercise is over, do more small activities.

Hello, looking at your situation, I think there is something wrong with your heart, generally people with heart disease can feel pain in the left side of the back, I am just a professional personal trainer, not a doctor. We can't help you with the final diagnosis, you still have to do a detailed examination, combined with the doctor's advice, we can help you!

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. The training plan I give is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Hello, my chest hurts when I run, probably because you are inhaling too much cold air, and you are not breathing the right way.

Remember to run without opening your mouth to breathe, and always rely on your nose for the whole time.

When you first start running, it's best to run alone, not with a classmate with good physical fitness.

Because the other person is likely to run faster and longer than you.

If two people run together, it is easy to breed a natural desire to compare.

It's easy to force yourself to run even when you're already feeling unwell, which is bad.

You said that you only ran a thousand meters and felt very uncomfortable, and I think you should try to run and walk first.

That is, if you feel that you can't run for a while, you can walk (slowly, but don't stop).

Walk for a while and feel like you can run, then run again (don't care how far you can run at this point).

And so on, the first week, the second week, set the mileage at 3 km.

Three or four weeks, set at 5 kilometers.

Remember, mileage is important if you want to train for results.

If you feel any muscle soreness in the inner and outer thighs or calves, it is usually the result of lactic acid accumulation caused by prolonged inactivity and sudden exercise.

Lactic acid build-up can cause pain for up to a week, so don't force your movements and rub your legs more often during this time. Wait until the soreness in your legs is acceptable before continuing the exercise.

If you have any questions, I have run half a marathon, which is 20 kilometers at a time, with an average of 5-6 minutes per kilometer.

Hope it helps!

On the third day of self-discipline exercise, my chest hurt very much after running two kilometers.