Many people have experienced when running: during the process of exercise, a sudden sharp pain will come from a part of the body. This pain usually occurs in the lower left side of the chest or the right side of the lower abdomen. Most runners have suffered from this pain, they had to slow down and start walking until the body returns to normal. Researchers nowadays give this pain a very academic name, called “exercise-induced transient abdominal pain” (ETAP), in life, we more often refer to it as “brakes”. Well, we can ignore its scientific name, what is known is that this symptom can greatly affect the performance of athletes – especially swimmers and runners – and affect their athletic performance. A. What is “bout” Bout is also known as acute chest and rib pain. The reason for the bout is that before the strenuous activities, not enough preparation or not to do the preparation activities, strenuous activities when the muscle into tension, and inert visceral organs, can not immediately move up to meet the muscle activity needs of nutrients and oxygen, so that the respiratory muscle tension and spasm, or in the body activities to increase the oxygen demand, breathing can not be law, just speed up the breathing rate and shallow breathing, can also cause respiratory muscle The tension of the respiratory muscle leads to spasm. Long-term non-participation in sports activities or cold weather, as well as a large amount of sweating caused by low sodium chloride content in the body, can also cause bronchitis. When the breath is interrupted, the respiratory muscles spasm and stimulate the receptors in the respiratory muscles, resulting in pain. The most important respiratory muscles in the body are the intercostal muscles and the diaphragm, and when the intercostal muscles spasm, pain occurs on both sides of the chest. When the diaphragm is in spasm, the pain will occur under the left and right ribs. Second, why will be “off” 1, not often exercise, exercise before the warm-up or not enough warm-up breathing rhythm is not well mastered, just start running, running too fast; 2, just after eating, not fully digested (in fact, it is not warmed up, but a lot of really after the meal to run off more, on the contrary, did not eat hungry stomach, the probability of off gas is small) (Some); 3, drink drinks with high sugar content before running. Third, the prevention of “gas” method 1, before running warm-up must be done. Warm up before running, it is necessary. The following picture is very important, it is recommended to download to the phone, every time to do warm-up before taking a look. The actual fact is that you will be able to get a lot more than a couple of minutes to warm up before you run, and then you will be able to go out and have a good time with confidence. The specific action is detailed in the above chart (warm-up before running is recommended to do more than ten minutes, at least after warm-up to do a slight sweat on the forehead). But do not warm up too hard in front, many people warm up too hard, just run not. After the warm-up, run before walking up and then jogging up, in accelerated running. 2, run to the middle of the interruption, you can stop slowly run (walk), which is the fastest and most effective way to relieve the symptoms of interruption, generally walk a five or six hundred meters interruption symptoms can disappear. If you do not want to reduce the speed, then, when you run, if the left side of the subcostal pain, then in your right foot on the ground when a little force to make the body air forward, the left foot is lightly touch the ground. And if the right side of the ribs hurts, when running, the left foot will force the body to vacate forward, and the right foot will lightly touch the ground. In short, which side does not hurt which side to force. Fourth, to alleviate the “fork” method 1, change the table shallow breathing, deepen breathing, exhale slowly and deeply, exhale forcefully outward, so that you can suck in a lot of air to meet the needs of oxygen during exercise, so that the respiratory muscles relaxed to eliminate pain. 2, adjust the rhythm of breathing, the rhythm of breathing and running frequency to match up, to do two steps a breath or three steps a breath. 3, if the pain can not be eliminated with the above methods, you can make deep breathing and hold your breath, forcefully buckle both sides of the chest or the pain under the ribs, and then make a long, slow breath, repeat several times can make the respiratory muscle gradually relax, spasm relief. 4, winter exercise as far as possible with the nose breathing, if the mouth breathing, to half open the mouth, so that the cold air from the teeth into the mouth, to prevent excessive stimulation of cold air.