Pain in right side after running. Why does my right side hurt under my rib when I run? Dagger cutting acute pain syndrome

Any person involved in active sports periodically experiences painful sensations in the right hypochondrium. Neither novice athletes nor professionals are immune from this. Runners are most often affected by this. As a rule, when running, pain occurs under the rib, but sometimes pain can occur anywhere in the abdomen. This is individual for each person; the localization of pain does not change during subsequent attacks. Unpleasant feeling begins to appear in the form of aching, mild pain, which rapidly grows and turns into acute, unbearable. When it reaches its peak, it becomes extremely difficult for a person to breathe and move. Even if you spend medical examination at this point, it will not reveal pathologies associated with running. Then why does my right side hurt when running?

Improper breathing

Insufficient saturation of the diaphragm with oxygen - this theory for a long time was the only explanation for why my right side hurts during running, as well as after it.

The bottom line is that during running the diaphragm works more actively, its need for saturation with blood and oxygen increases. More of them are required by other muscles involved in motor activity. Due to frequent, confused breathing, the functioning of the diaphragm is disrupted, as a result, the heart also does not receive enough blood, which provokes pain. After forced stop The diaphragm does not immediately return to its previous state, and my right side still hurts for some time after running. After recovery normal rhythm breathing, pain subsides.

This theory causes a lot of controversy, since some people experience pain not in the right side when running, but in the lower abdomen, where there is no diaphragm. In addition, it is very resilient - the continuous process of breathing trains this muscle area well.

Poorly planned meals

After eating food, the body needs a lot of energy to digest it. If physical activity takes place less than 2 hours after a hearty meal, the increased volume of the stomach will not allow active movement. That's why my right side hurts when I run.

Frequent alcohol consumption

We are not talking about professional athletes, but about people who do not always adhere to healthy image life.

When consumed alcoholic drinks the liver is under enormous stress. The result is its increase in size and pressure on nerve endings. If the “athlete” sins bad habit, pain in the right hypochondrium will become a pattern.

Anatomical features of the body

From an anatomical point of view, the abdominal cavity is covered with a thin membrane consisting of two parts. Physical activity coupled with increased activity of the diaphragm provoke friction of these parts against each other.

This version explains why it hurts in the right side when running in a certain place - the point of contact between the parts of the shell determines the location of the pain.

Insufficient muscle preparation

If you don’t do a good warm-up before running, your body will experience stress. IN calm state blood circulation and oxygen saturation of all body systems are established. Without preliminary preparation body to physical activity normal blood circulation and oxygen delivery are disrupted. The spleen and liver immediately react to this - having increased in size, they compress the nerve endings.

Spinal diseases

Deformation and any other pathological processes cause pain when running in the right hypochondrium. The diaphragm is closely connected to the muscles lumbar region. Their stress is reflected in her work, and she, in turn, responds with pain. Among doctors, this is the most popular version as to why the right side hurts when running. The systematic appearance of pain serves as a reason for examining the spine.

The presence of serious pathologies

Pain in the right hypochondrium when running is caused by the following pathologies:

appendicitis;
presence of stones in the right kidney;
biliary dyskinesia, gallstones;
gastrointestinal diseases (colitis, gastritis, etc.).

If pain in the right side occurs periodically even at rest, you need to undergo a medical examination.

Before physical activity, you drank juice or soda

The human intestine contains a small amount of fluid (its scientific name- intraperitoneal). It is located between the parts of the membrane covering the abdominal cavity, this prevents them from rubbing against each other. Juices, carbonated and energy drinks significantly change the composition of the liquid, reducing its amount. If pain occurs after consuming them, this is the answer to the question of why the right side hurts when running.

Before and during physical activity, it is recommended to drink only clean water without gas, it has no effect on the fluid in the intestines.

Why does my right side hurt after running? Ways to eliminate pain

The causes of pain in the right side after running are the same as during it. After some time after stopping, the pain should subside.

If this happens too slowly, you need to use one of the ways to speed up the process:

Walk while taking breaths full breasts. You need to try to make sure that the foot hits the ground or floor on the left side at the same time as you exhale. It is not necessary to do this for each touch of the running surface of the left leg; you can exhale after 1-2 steps. The painful sensation is relieved due to the fact that the main load begins to be taken by left-hand side allowing the muscles right side relax.
Make forward inclined movements, thanks to them the tension is relieved abdominal area.
Perform stretching exercise: lift left hand up and lean to the right, then raise your right hand and lean to the left. Movements should be slow and smooth; it is recommended to linger for half a minute at the maximum point of inclination.
Rub the diaphragm.
Execute breathing exercises: take a deep breath, then, curling your lips into a tube, exhale for a long time. Repeat several times. In this way, the tense diaphragm is massaged from the inside.
Bend forward, touching your palms to your toes.
Massage with three fingers right hand painful area, you can simply press on it until the pain subsides.
Pull your stomach in as far as possible, taking strong inhalations and exhalations through your nose.

How to reduce the likelihood of pain when running

Running is one of the best ways to improve the health of the body as a whole; it makes it easy to lose weight. excess weight and improve your well-being.

To prevent the process from causing discomfort and pain, you need to properly prepare for it, and also follow a number of rules while running:

If you are determined to take up running, you need to reconsider your lifestyle. It is not recommended to overwork too much; rest should be complete.
You need to go for a run during hours of maximum relaxation. Psychological stress, fatigue, desire to get enough sleep, etc. after running will manifest themselves even more strongly.
If you are jogging in the morning, you need to give your body time to wake up (about half an hour). If you start running immediately after waking up, your body will experience stress and your metabolism will be disrupted. If jogging in the evening, the muscles should rest after working day a couple of hours, this will help avoid overtiring them.
Need to organize correct mode nutrition. Any snack before starting a run increases the likelihood of pain in the right side to almost 100%.
It is important to monitor the quality of food consumed. Even if the time frame is respected, pain will arise due to junk food, fatty foods simply will not have time to be digested in the prescribed time.
If diseases internal organs and systems are excluded, and the pain in the right side is regular, it is recommended to wear an elastic belt on the stomach before jogging. When pain occurs, it needs to be tightened as tightly as possible.
You should not run until exhausted; exhausting the body will not bring the desired result.
At the beginning of the process, you need to immediately set the optimal running pace. It is a mistake to believe that the faster the better - physical training Each one is individual. A poorly prepared person will begin to choke from too fast a pace in the first minutes.
It is important to learn how to breathe correctly. A good example Swimming athletes serve. They can breathe only at the moment when their face is above the surface of the water, their breathing is synchronous with body movements. Synchronizing inhalations and exhalations with the impact of the legs on the running surface will allow all organs and muscles to be evenly enriched with oxygen, which will significantly reduce the likelihood of pain in the right hypochondrium.
Training should be regular. The better your endurance and physical fitness, the less often you experience pain in your right side.
To prevent curvature of the spine from interfering with a full workout, you should always walk with a straight back and head held high.
Warm-up is a must before running better muscles prepare for further stress, the lower the risk of injury and pain.
The load must be strictly dosed and increase smoothly. Revaluation of own sporting opportunities will result in stabbing pain in the right hypochondrium.

Running is one of the best views sports to improve health and fitness. To prevent acute pain in the right side from becoming an obstacle to regular training, it is important to reconsider your lifestyle and undergo a medical examination to rule out the presence of possible pathologies, and also follow certain rules while running.

They are very afraid if their right or left side starts 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 does not cause anything detrimental 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 your right side hurts, it’s your liver that hurts. If the left one is the spleen.

When the body begins to be active physical work, then the heart beats faster and pumps more blood than in a calm state.

But both the spleen and liver may not be ready for the fact that they will receive very a large number of blood. 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 put pressure on the walls of the spleen or liver. And these walls have nerve endings that react 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 pain in the sides.

If pain appears, then it is better to get rid of it. Honestly, nothing will happen to you if you continue to run with this pain. It’s just that not everyone has enough patience, and there’s no point in being patient, because there are quite a few effective ways, which almost always help.

Massage

I don’t mean you need to stop and give yourself a massage. You can do a massage while running. It is needed 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 abdominal muscles. This will help relieve pain and saturate the body with oxygen.

Second. Without deep breaths begin to suck in and inflate your stomach.

Slow down your running pace

The massage does not take long. If you understand that it doesn’t help, then your running pace is chosen so high that the spleen and liver are working at their maximum capacity and cannot pump blood faster. So try slowing down your running pace a little. This helps in 90% of cases. Slow down until the pain goes away.

If this doesn’t help, and you don’t have the strength to endure the pain, then move on to a step. And if your pain is not related to any chronic diseases internal organs, then your sides will stop hurting in a few minutes. Although sometimes you have to endure the 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 that usually help. By “usually” we mean that almost always, but there are exceptions.

If you warm up your body well before running, then pain may not occur, since both the spleen and liver will be ready for increased load and will be able to pump the required volume of blood. It doesn’t always help, because sometimes the running pace significantly exceeds the intensity of the warm-up. For example, during warm-up your heart rate will rise to 150 beats, and while running to 180. It’s clear that this additional load, which internal organs may also not withstand.

You need to eat before training. This is of course a universal number. It may vary 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 your run you can drink a glass of very sweet tea or tea with a spoon of honey. This will give energy. But if you eat buns or porridge right before training, your body will spend energy and strength on digesting them, and your sides may also get sore due to the fact that they simply won’t 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.

To improve your results in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warming up, the ability to do the right approach for race day, do the right strength work for running and others.. For site readers, video lessons are completely free . To receive them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in the series about the basics of proper breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.

Is stomach pain stopping you from running? Medical Expert"Challenger" Dima Solovyov asks questions: where does this pain come from and whether it can be avoided.

Abdominal pain is a problem familiar to many athletes. Both experienced athletes encounter it. According to statistics, runners, swimmers and cyclists (not to mention triathlon enthusiasts) especially often suffer from abdominal pain. This problem also affects other outdoor sports, including basketball and even horse riding. It is believed that more than half of all who play sports experience side pain when running.

Usually this pain occurs in the right hypochondrium, although it can be felt on the left and in any other area of the abdomen. In four cases out of five, it is localized at a specific point, the location of which does not change from attack to attack. The nature of the pain can vary, but usually it starts with an aching sensation and then develops into a more severe one. sharp pain. Such pain quickly goes away after stopping running or easing the load, and even if you do computed tomography or ultrasound, it will not be possible to find any abnormalities in the body.

Kai Chan Wong/flickr.com

The “classic” explanation for abdominal pain during exercise is diaphragmatic ischemia. The diaphragm is a muscular structure that separates chest from abdominal cavity. It actively participates in the breathing process: by lowering and rising, the diaphragm turns the lungs into a powerful pump. In fact, a person breathes thanks to the diaphragm.

While running, a person's breathing quickens. This causes the diaphragm to work more actively, which means it needs more blood and oxygen. At the same time, the needs of other muscles, especially those involved in movement, increase. As a result, the heart cannot actively supply oxygen to both the diaphragm and skeletal muscles, so they begin to receive less oxygen. This condition is called ischemia and causes pain. As soon as a person stops, the need for oxygen drops and the diaphragm begins to feel normal again.

However, in Lately this theory has been heavily criticized. Firstly, it does not explain cases when the lower abdomen hurts: there is no diaphragm there. Secondly, a number of studies have shown that the diaphragm continues to be well supplied with blood and receive oxygen even under the most heavy loads. After all, this is a well-trained and extremely important muscle(without breathing there is no life!). According to the latest data, the body “takes care” of the diaphragm almost to the last, supplying it with blood and oxygen to the detriment of all other muscles.

Another theory seems even more controversial. She suggests that abdominal pain during sports occurs as a result of shock to the ligaments to which the abdominal organs are attached. However, this is contradicted by the very nature of such pain: it is usually localized at one point, and not “spread” throughout the abdomen, in addition, pain occurs when no tremors occur.

koreanet/flickr.com

Now scientists have three versions of the origin of abdominal pain during physical activity. Most likely, it occurs due to mechanical irritation of the peritoneum during movement. Active work diaphragm, tension in the muscles of the torso, changes in body position - all this leads to the fact that the thin lining of the abdominal cavity is subject to friction (it consists of two sheets that rub against each other). This version explains many of the features of this pain, and, above all, its “point” nature and variable location: the peritoneum lines the entire abdominal cavity, which means its irritation can occur in the most different areas. When the movement stops, the friction stops and the pain subsides.

The other two versions are related to spinal deformation (pain similar to that felt during training can be caused by pressing on the processes of the vertebrae) or the connection of the diaphragm with the deep lumbar muscles(overstraining them can cause pain, which is transmitted to the diaphragm and is felt in the hypochondrium). There are several other old hypotheses related to muscle spasms or changes in the size of the liver and spleen, but they have not been confirmed.

What does this knowledge give us? First of all, based on them, you can give some tips on how to avoid abdominal pain while running, swimming or any other workout.

William Murphy/flickr.com

What to do to avoid stomach pain?

Practice. It is a generally accepted fact: with the progress of sports form, pain becomes weaker and less frequent; most often it is beginners who experience it.
Develop your diaphragm, abdominal and back muscles. Most likely, it is these muscles that protect experienced athletes from abdominal pain.
Don't slouch. It has been found that people with poor posture are more likely to experience abdominal pain during training (remember the version of its origin associated with the spine!).
Eat less. Here we recall the theory about the origin of pain due to irritation of the peritoneum. If you eat half an hour before exercise, food will be in your stomach by the time you exercise. This organ is covered with peritoneum, food stretches the stomach in volume, and additional physical activity makes the peritoneum in the stomach area extremely vulnerable to friction. This means that the risk of feeling pain increases.
Drink water before training. Reconstituted juices or carbohydrate energy drinks are a saturated solution, which, when absorbed in the intestine, affects the composition and amount of intraperitoneal fluid. It is located in a small volume between the layers of the peritoneum and prevents them from rubbing against each other. If you drink something very sweet before running, the amount of intraperitoneal fluid will decrease, the peritoneum will undergo friction, and the person will feel pain.
Always stretch and warm up before exercising. Especially if it’s cool in the gym or outside where you train. The worse your muscles are warmed up, the more risk experience stomach pain.
Increase the load gradually. This may be due to the work of the diaphragm, but the fact remains: the smoothness of the loads during training often allows you to avoid abdominal pain, even for beginners.
And finally, learn. This means the following: strive to breathe less often, but deeper. As practice shows, proper breathing not only promotes endurance, but also protects against pain.

First of all, you need to make sure that there is no serious illness. After all, abdominal pain is not always harmless: it can occur with cholecystitis, pancreatitis, appendicitis and other diseases. If the pain is different from normal or does not subside with rest, this is an alarming sign and you may need to see a doctor.

Abdominal pain associated with physical activity is treated with massage, dosed exercises on individual muscles and some other methods of physiotherapy. Massage will help relax tense muscles, overexertion of which causes pain. Dosed physical activity is used, for example, for stiffness of the thigh muscles. It has been found that thigh muscle tension often accompanies abdominal pain in athletes, and by getting rid of it, you can prevent the development of pain.

Stomach ache - a big problem, which should not be underestimated. They may not be dangerous, but they can greatly ruin your mood and even interfere with your exercise. It’s not easy to cope with them, but it’s possible: the basis of everything, as usual, is a well-designed training program and effective recovery after each load.

This unpleasant and even frightening feeling is experienced by all beginning runners, students in physical education classes while jogging, and even people who occasionally run only a few meters, for example when trying to catch the bus. If you also encounter this phenomenon, don’t panic, you’re fine! Feeling discomfort in the side at the first stages of training is absolutely normal phenomenon. Below we will answer the most frequently asked questions: why does your side hurt when running, how to prevent it, and what to do if it suddenly happens?

Why does my left side hurt when running?

When we are not engaged in physical activity in our body, only 60% of the total blood supply is involved in the circulatory process, the rest of it is concentrated in the abdominal and chest area. In moments of sudden physical activity, in order to satisfy the increased needs of contracting muscles, part of the blood that was not previously involved quickly rushes into the bloodstream. It does not have time to be redistributed throughout the body and quickly enters the abdominal organs, which begin to fill with it and, due to this, increase in volume. Each organ of the abdominal region is surrounded by muscle fibers that form a kind of membrane, or as it is also called a capsule, and in it, in turn, many nerve endings are concentrated. When any of the organs enlarges, it puts pressure on the muscle membrane surrounding it, thereby touching the nerve endings, which is the cause of pain.

In the left part of the abdomen, under the rib, we have the spleen and, therefore, when it enlarges, we feel a sudden stabbing pain on the left side.

Why does my right side hurt when running?

In the right part of the abdomen, under the rib, we have the liver, the enlargement of which, by analogy with the spleen, is the cause of our torment. These phenomena occur in healthy, non-smoking, low level endurance of people.

Also, the cause of an acute unpleasant feeling in this area can be eating food shortly before playing sports. After we have eaten, our body begins to actively digest the food that has entered it. The liver plays an important role in this process, as a result of which it fills with blood and enlarges. Therefore, even minor activity provides, albeit small, additional blood flow to the already rather large liver, making it even larger. As a result, we feel pain in the right side.

Improper breathing

Another reason for the appearance of unpleasant pain when running is improper breathing. If, when you inhale, you take in a small amount of air and, therefore, comes into the diaphragm an insufficient amount oxygen, a spasm occurs, which is the cause of the unpleasant sensations.

Also when confused and shallow breathing, our diaphragm vibrates with a small amplitude, which can lead to a decrease in the amount of blood flowing to the heart; it is retained in the liver, thereby increasing its volume.

How to avoid side pain when running?

Eat at least 1-2 hours before training. Also, shortly before exercising, do not eat foods that are heavy on the stomach (fatty, fried, smoked), the digestion of which may take a long time. If at any point you feel that your stomach is still working, then you should reduce the intensity and run at a lower speed this time.
Before you start jogging, be sure to warm up for 10-15 minutes. Warming up exercises will prepare the muscles and internal organs for the upcoming loads, thereby all the blood will smoothly enter the blood circulation and be redistributed.
Gradually increase the pace. Start by walking, then gradually increase your speed until you reach the required intensity.
You should also not bet on long time. Start with 15-20 minutes, then with each workout increase its duration by 5-10 minutes. Over time you will become more resilient unpleasant feeling it will go away on its own.
When you jog, try to breathe deeply and evenly. Try to inhale through your nose and exhale through your mouth.
You should also not talk while jogging, as this will cause you to lose your breath.
Watch your posture: a graceful straight back is the key not only to beauty, but also to proper breathing.
Train regularly - and your exercises will bring you only positive emotions.

What to do if your side hurts while running?

First of all, you need to slow down and slowly start walking. You should not stop suddenly, everything should be done smoothly and gradually.
Try to breathe slowly and deeply, this will increase the flow of blood from your organs.
While inhaling, pull in your stomach, this will give you a kind of internal massage and excess liquid will slowly leave the liver or spleen (depending on which side you feel discomfort).
Lightly press your palm onto the area where the painful sensations are concentrated and massage clockwise, this will also relieve the overfilled organ of excess fluid.

Serious causes of pain

running syndrome

Previously, we were talking about pain in healthy and not particularly trained people. But pain syndromes also occur in the presence of diseases of the gallbladder, pancreas or liver.

In a person with chronic diseases, such as hepatitis, the size of the liver is often increased and with physical activity pain in the right side of the abdomen cannot be avoided.

Unwanted pain can also occur with gallstone disease.

If you suffer from pancreatitis, then you may experience sharp pain in the upper abdomen.

These symptoms can also be bothersome Everyday life, but during physical activity painful sensations are significantly intensified.

If you felt sharp pain during a workout that does not go away after the recommended manipulations, as well as after completing the workout, you should immediately consult a doctor. Until this moment, you should not repeat the training, this may further aggravate the existing situation.

“If you want to be healthy, run, if you want to be beautiful, run...” wasn’t that what they thought in Ancient Rome? In our age, overloaded with information and stress, violation of the laws of nature takes revenge on man with a “bouquet” of various “diseases of civilization.” Jogging refers to the very accessible form combat physical inactivity, and the rules of running are easy to master even for a beginner.

This sport does not require special expenses for expensive equipment or a trainer, but it allows a person to stay in excellent shape. But sometimes a novice runner faces various disorders health while running. For example, after running a little, a person experiences discomfort while holding his side (right or left). Why do these unpleasant phenomena let’s try to figure it out together how dangerous they are and whether they can be overcome.

Causes

Not only beginners, but also experienced athletes experience pain while jogging. Typically the pain may be located to the right or left of the diaphragm. Pain in the right hypochondrium most often comes from the liver, and in the left side it usually signals pain due to disorders in the functioning of the spleen. The most common causes of such pain can be the following factors:

Let's take a closer look at situations where there is pain in the side and suggest ways to eliminate them.

Weak stamina

Weak endurance is characteristic of people who do not exercise regularly. Factors that reduce immunity (illnesses, injuries, stress, surgeries) also do not add strength.

In order for the body to adapt to physical activity, gradual and systematic exercise is necessary. Complaints of a tingling sensation in the upper abdomen often accompany irregular exercise. This is how the body signals that its internal organs (liver, spleen, stomach, pancreas) are full of blood and are working in emergency mode.

Chronic diseases of internal organs

If a person has chronic pathology internal organs, this can also signal itself through pain during exercise. Situations where runners experience pain in the liver, pancreas or spleen during exercise can arise when the functions of these organs are impaired. It is easy to understand why running can provoke various painful manifestations of the abdominal organs.

During physical activity, diseased and enlarged organs are subject to excessive filling with blood, pressure and vibration. At the same time, the organ has to work for two, which contributes to pain manifestations(bursting, colitis, pulling). For example, an enlarged liver (with hepatitis, cirrhosis), inflamed or clogged gallbladder ducts (with cholecystitis or dyskinesia), and an inflamed pancreas (with pancreatitis) can cause pain.

Improper breathing

People with correct breathing able to run long distances without feeling tired. But if breathing is impaired, this leads to rapid fatigue and pain in the upper abdomen. Breathing that is too frequent, shallow or irregular, as well as breathing through the mouth is considered incorrect.

When running, the lungs work hard, as they provide the body with increased gas exchange. But improper breathing causes the diaphragm to experience a lack of air, which leads to spasms of the diaphragmatic muscles. During a spasm, blood does not flow into the sufficient quantity to the heart, but stagnates in the liver. As a result, the liver capsule is overflowing with blood and signals pain in the side.

Insufficient warm-up or too much intense workout

In a calm state, not the entire volume of blood actively circulates in the human body, but only part of it (60-70%). The other part of the blood is in the “depot” and does not fill the bloodstream. The places where blood accumulates in the body are the hematopoietic organs (liver, spleen), abdominal and chest cavity. When running hard work muscle requires additional blood. The body begins to work intensively, and blood from its “storages” is redistributed throughout the body. A large number of liquid blood“pumped” under pressure hematopoietic organs, affecting pain receptors and causing pain (hepatic pain syndrome). Many people are probably familiar with such pain from school races, when some runners quit the race precisely because of pain in the side.

Running immediately after a big meal

Eating shortly before a run is also fraught with pain in the hypochondrium. The stomach filled with food increases in volume, performing the work of grinding and fermenting the food coma. The liver is also involved in the digestion process, and its vessels expand and fill with blood.

It is clear why large amounts of heavy food require significant effort from all organs digestive system. Running further increases the load on the stomach and liver, contributing to their excess blood supply, which provokes the same pain in the side.

How to eliminate side pain

You should not suddenly stop while jogging, this will only increase the pain. It's better to slow down or walk. In this case, you need to relax the muscles of the shoulder girdle and arms. These techniques slow down blood flow and reduce stress on internal organs.
Changing your breathing rhythm also regulates blood circulation. Breathing should be calm, slow, without jerking or effort. You can silently count and inhale and exhale every two or four counts. Inhalation is done only through the nose, and exhalation is done through the mouth. After normalization of breathing, blood flow also slows down, and the outflow of excess blood from the liver and spleen leads to the cessation of pain.
Good welcome is a retraction of the abdomen. In this case, muscle contraction leads to compression of the internal organs, from which excess blood is squeezed out. To enhance the effect of muscle contraction, you can lean towards your toes several times.
For pain in the side, you need to feel the places of greatest pain and press on them for five to seven seconds several times.

What to do to prevent the pain from recurring

Of course, pain while jogging is alarming and prevents you from getting satisfaction. What needs to be changed in the training regime so that this does not happen again?

According to the advice of experienced athletes, in order to avoid recurrence of pain while running, it is advisable to adhere to the following recommendations:

You should not start running in moments of stress, fatigue, after overeating or bad sleep. Otherwise, it will lead to discomfort and loss of healing effect.
It is better to start a morning jog 30-40 minutes after sleep, otherwise there is a sharp transition of the body into a period of activity and a failure of all metabolic processes. If preference is given to an evening run, then at least 12 hours should pass after a busy day.
Running for health or maintaining weight is best done in nature. Such activities should be regular and enjoyable. If the goal of jogging is to develop endurance, then you should adhere to the following recommendations: try to breathe rhythmically (inhale four steps, exhale four steps), use a variable pace (alternate 5 minutes of slow running with 5 minutes of fast running), and achieve a gradual increase in the length of the distances.
Mandatory training There is a warm-up before running. A set of exercises (about 15-20 minutes) for the main muscle groups is usually used as a warm-up. This most often includes tilts and turns of the shoulder girdle and torso, circular rotations of the arms, swings, lunges, jumps, breathing exercises. Warm up cooking nervous system and the runner’s muscles to the load, serving as a prevention of various complaints that “it hurts somewhere on the side” during exercise.
Running is not a power load, and you need to run skillfully. Jogging until you feel exhausted will take a lot of strength and energy needed for a working day. For many people, excessive evening exercise is undesirable, as it can lead to sleep disturbances.

Each of us who is not contraindicated in physical activity may well find the opportunity and time to invest in our future health. Using a competent approach to physical activity, you can extract many benefits for your body, maintaining youth, health and external attractiveness for a long time.