When you start running, make sure your food is completely digested
Only in this way can we effectively reduce the risk of forks caused by running
. 
Many runners should have experienced this experience: “it’s not the distance or pace that beats me, it’s the fork in the air.” Running fork is the most common phenomenon in running
.
3
.
If you directly enter the high-intensity training state during running, it will lead to diaphragmatic hypoxia, which will lead to diaphragmatic spasm
.
How to deal with the real bifurcation? If the bifurcation has occurred, gradually reduce the running speed, and continue to press the painful part, which can be effectively relieved after a period of time-
. 
The reason for a runner’s bifurcation during running is fatigue or cramps caused by excessive pressure on the diaphragm
.
The diaphragm is located in the diaphragm (between the chest and abdominal cavity), which determines the state of breathing during running
.
If the core strength is poor, it will not only cause bifurcation, but also make the trunk sway back and forth, and lose kinetic energy
.
Do a good job of warm-up before running
.
Deep breathing can provide enough oxygen to the diaphragm, which can help reduce the occurrence of bifurcation
.
When inhaled, the diaphragm shrinks, making the diaphragm drop, increasing the volume of the chest, so as to inhale more air; On exhalation, the diaphragm relaxes and the diaphragm rises, accelerating the discharge of air from the lungs
.
It is a knowledge to eat selectively before running and how to eat before running
. 
How can we avoid forks? Although we can’t say the bitterness of bifurcation, the good news is that some effective strategies have been proved by research, which can greatly reduce the occurrence of bifurcation! No more nonsense! Let’s introduce these strategies in detail! Let you away from the fork trouble! Although core strength does not directly participate in running, strong core strength can create stable action fulcrum and good trunk support for lower limbs
.
When there is a fork, often because of the pain and choose to stop running, the result has not run a kilometer, because of the fork and ended
.
Increase the depth of breathing
.
4
.
5
. 
It’s the best way to warm up before running, then walk fast for 2-3 minutes, gradually transition to easy running, and then increase to your predetermined pace
. 
Three times a week, each 10 minutes of core strength training to strengthen the diaphragm strength, reduce the frequency of bifurcation
.
Keep deep breathing and deep exhalation, especially deep exhalation
.
Why is there always a fork in running? Jordan METZL, a sports medicine doctor, believes that diaphragm spasm is the most likely cause of bifurcation
.
1-2 hours before running, try to avoid high-fat and rich in crude fiber food
.