12 TIPS TO AVOID THE FLATO WHEN YOU ARE RUNNING

Horse pain, glass, point ... No matter what you call it, you've certainly experienced it. It is flatus, that abdominal pain that arises when you exercise. Whether it's a 10K race, a half marathon or an entire marathon, we always prepare for a race to the fullest. We take into account the regeneration phases, the tapering, we get tired of carbohydrates and we have a breakfast to help us run. We equip ourselves, we prepare ourselves for the heat, the rain or the cold. Nothing could go wrong, right?
We analyze some interesting data so that you can prepare yourself as best as possible for this pain. In addition, we also have tips to relieve pain when it comes unexpectedly:

HOW IS THE FLATO PRODUCED?

Today there are several theories of how and when this throbbing pain occurs under the ribs (or even in the entire abdominal area) when we run. The responses range from a low blood supply to the diaphragm that results in abdominal muscle cramps, to irritation of the peritoneum, to the serum in the abdominal cavity. The theory of low blood circulation and oxygen descent seems quite plausible to us.
In addition, nervousness, inadequate breathing, problems with posture, starting very fast, weak abdominal muscles, a very full stomach or a bad running style can cause flatus.
Although flatus is harmless, it can be very painful and often prevents us from continuing a race because of the pain it poses.

HOW TO PREVENT THE FLATO

BREAKFAST: Take a light breakfast, low in fiber and fat.
BREAKFAST 2.0: eat something 2-3 hours before you start. An energetic snack just before the race, like a banana, is an exception.
HEATING: this phase is essential. Warming up in a moderate way prepares you, not only muscularly, but also benefits your breathing.
RUN SLOWLY AND REGULARLY: start quietly and go increasing speed. Flatus is a sign that the body is exhausted.
THE TOP OF THE BODY IS THE KEY: flatus occurs more frequently in sports where the upper body is more important: running, swimming or riding.
A well-trained core reduces rotary movements in the trunk. The internal organs receive great support and you will be less likely to have cramps. By the way: a strong trunk not only improves your running efficiency, but also prevents injuries.
CONTROL BREATHING: by increasing the speed of running, the body needs more oxygen. Irregular and shallow breathing can lead to flatus. Like strides, the rhythm of breathing is crucial.
STRONG ABDOMINALS: well-trained oblique muscles have been shown to help prevent flatus. 5-10 minutes of training for the abs may be worth it.