Relieve stress in everyday life, lose weight, or fulfill a lifelong goal: there are many reasons. start walking. The joy of buying a new pair of running shoes and taking your first lap can’t be beat.
But, as a running beginner, you’ll find yourself up against some aches and pains that can stop your motivation as soon as it arrived. It has been found that novice runners may be more prone to injury than recreational runners.(1)
In this article, we’ll answer some common questions about early running pain or discomfort, as well as tips for serious relief if you find yourself with stitches or shortness of breath while running.
1. How can I get rid of side stitches?
Do you get a sharp, immediate pain in your side when you run? It can be a mild, short-term pain, like a running stitch.
Stitches are a particularly troublesome problem for beginners. The exact cause is unknown, but if you get it often Running stitchesyou should re-evaluate how much you eat before running.(2). If you’re sensitive to side stitches, avoid a large meal two hours before a run and stick to small snacks instead.
What can help:
If you get a stitch, walk for a while and press your hands on the area that hurts while breathing slowly. As the pain subsides, you can resume running at a slower pace.
Strengthening your core With simple, daily exercises And Controlling the rhythm of your breathing May also provide some relief.
2. Why does my stomach hurt when I run?
There is nothing worse than going out for a run…then running for the toilet. Abdominal pain or discomfort is common. during exercise (3). After all, your stomach moves a bit when you run, which puts pressure on your digestive system.
What can help:
It is important to adjust your diet.l If you start running.. Eating certain foods when you go out for a run can cause bloating, cramping, or diarrhea.
Avoid putting extra pressure on your stomach with high-fat, sweet or spicy foods. Also, make sure you Stay hydrated Before running and to prevent pain After preventing dehydration. See our Fluid Requirement Calculator for more.
As running becomes a regular activity, your body will learn to cope with the special challenges it presents.
3. Is leg pain normal after running?
Starting is an inevitable part of your running journey. as usually, The pain starts a few hours after exercise and can last up to a week.
It is caused by unfamiliar movement and sometimes incorrect technique, which causes muscle tension.
What can help?
Take a few days off between your runs. The best thing you can do is to gradually increase the scope and intensity of your runs so that your body can adapt to the exercise.
Unfortunately, there’s no way to completely avoid sore muscles, but you can add one. Cool and stretch after the run..
4. Why do I get out of breath when I run?
Beginner runners often experience shortness of breath when they start. This can be caused by shallow breathing that is not in sync with the walking rhythm. Normally, the volume of air exhaled is not equal to the volume inhaled. A runner becomes short of breath.
What can help:
Breathing increases when there is more carbon dioxide in your bloodstream than when you need more oxygen.
If you’re short of breath, try this: Breathe in normally, and breathe out hard. This usually pushes a lot of air out of your lungs before you can breathe in again.
5. Why do my feet hurt when I run?
Pain in your foot, arch, or ball Heel pain can occur while running.. Often times, you also feel pain when you walk or stand.
Interesting Aspects:
Your feet are especially stressed when running. After all, they have to adjust two to four times your body weight with each step.
The feet are also the foundation of an efficient, dynamic running technique. They are not used to this kind of muscular exertion in everyday life. They have to gradually adjust to the impact and develop the muscles for a good foot strike.
What can help:
A tip for beginners: If you have a step counter, aim for 180 steps per minute (or 90 strides per minute). This will reduce ground force reaction (the amount of energy in the foot) and can help reduce pain in the feet, ankles and calves.(4)
6. How can I stop feeling sluggish when I run?
The initial stages usually feel heavy and awkward for beginner runners. Often there is no spring in your step or any rhythm in your movement.
What can help:
Evaluate and Improve your running technique Regular professional runners must also diligently improve their running style, so that they can continue to run fast and efficiently.
Try incorporating strides: short bouts of running with recovery in between. Strides are great for improving your speed, performance and form. They will prepare you to run faster.
How to do a step:
- Start walking slowly.
- Increase to “fast” speed for 15-20 seconds.
- This should be 85-95% of your maximum speed.
- Slowly reduce your speed until you come to a stop.
7. Why can’t I sleep after running at night?
Do you have trouble falling asleep after an evening run?
running At night is a good way To get away from the hustle and bustle of everyday life and Reduce mental stress. But some people find that it can affect sleep onset latency—the time it takes us to drift off.
What can help:
Don’t give up on the evening run. Exercise can help with sleep, but it is recommended not to do it an hour before bedtime.(5) You can also see what feels right and try running at different times of the day.
8. What causes lower back pain while running?
The back is what keeps your body upright when you run and acts as a “shock absorber” for all the bumps. At the same time, it is the center for coordinating all the movements of your upper body, arms and legs. It plays an important role in running. Usually the reason for this less behind Pain while running A combination of poor running technique, weak core, and lack of flexibility.
What can help:
Do regular stretching and strength training. Building muscle in your core. This will prevent your back from tiring too quickly and reduce pain. Also, review and improve your running technique. You’ll reduce unnecessary stress while running, which makes your back work harder and causes fatigue.
Running tips for beginners
Everything is difficult in the beginning. Don’t let the initial challenges discourage you. Running is a very complex activity that challenges your body in many ways. This is why it is so effective and popular.
- Stay focused on your personal goal – it will keep you on track, even when the going gets tough.
- Every run is different, and your body reacts accordingly.
- Pain or minor issues that arise are completely normal and happen all the time – for beginners as well as competitive runners. But keep your chin up!
As your body adapts to the special challenges of running, it will become easier for you to handle them.
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