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It's virtually impossible to find a runner who hasn't felt the awful sting of flatus in a test or running practice. There are different theories about what causes it, but there is no doubt that breathing is key in its appearance. Learn to breathe by running to avoid the flatus, now.
That pain between your chest and your belly area can be so severe that it forces you to stop. It is considered that the flatus is generated because there is a disturbance in the rhythm of the diaphragm and, exactly so that this disturbance does not generate being aware of our breathing and know how to supervise it, it is basic to not suffer the very annoying flatus.
Specialists say there are precautionary measures to avoid flatus when running, for example:
- Avoid heavy meals even before the race, especially do not drink carbonated and edible beverages with a high sugar content.
- Moisturize conveniently, always and at all times taking the water in the water in a small sip.
- Watch the running technique paying particular attention to adequate damping to minimize impact.
How to breathe on the run so you don't get flatus
These tips for fighting the flatus when running are always and in all circumstances a good idea, but the most essential thing is to breathe properly while running so that you don't give the flatus a chance to appear. Breathing should give you all the oxygen your body needs. Experts believe that it is the lack of sufficient oxygen at a given moment that causes a disturbance of the diaphragm, which in most cases ends up in flatus.
It is a very common mistake to meditate that during the race you must always breathe through your nose at all times. That is not true. Especially in high intensity tests, it can be precise and more than advisable to open your mouth and also to inhale the air in this way, because, simply, the one that enters through your nose is deficient.
High level trainers and runners agree that each runner must establish his or her own breathing rhythm, the one that is required of the body, and support it throughout the race, aware that when not enough air arrives through the nose, the mouth must be opened to achieve the precise and elude the presence of the flatus by slowing down the performance. Stop worrying about a possible sore throat. Warm and warm, perhaps with a panty around your neck, you can breathe through your mouth without any problems.
Before starting to run and also to start the race it is advisable to practice diaphragmatic breathing, the deepest. Already along the way, the essential thing is to maintain the level of oxygen in the blood so that it reaches the muscles that work intensely. The convenient way to breathe in and out of your body is to breathe in and breathe out with speed, at an incessant pace, so that there is no lack of oxygen in every moment. Two strides and I breathe in, two strides and I breathe out? This could be a good breathing rhythm to recommend to avoid the flatus although, we insist, the pattern is set by each runner.
How do I breathe if I already have flatus when I run?
If you have already experienced flatus while running, depending on its intensity you may need to stop. In these cases, you should try to expel all the air you have in your lungs with an intense exhalation (as if you were screaming). Next, try to recover the rhythm of your breathing by progressively deepening it, even though it may seem quite annoying and the pain may seem to increase. It is the way for the diaphragm to recover and return to normal function.
Bending the log slowly forward while breathing and pressing or massaging the area where you feel the sting are also measures that can help you have a hard time.