{"id":432478,"date":"2023-05-09T11:19:51","date_gmt":"2023-05-09T09:19:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=432478"},"modified":"2023-05-09T11:31:59","modified_gmt":"2023-05-09T09:31:59","slug":"de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/","title":{"rendered":"De ce sim\u021bi\u021bi dureri abdominale laterale atunci c\u00e2nd alerga\u021bi \u0219i cum s\u0103 sc\u0103pa\u021bi de ele?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#Ce_este_o_durere_abdominala_laterala\" title=\"Ce este o durere abdominal\u0103 lateral\u0103?\">Ce este o durere abdominal\u0103 lateral\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#Ce_provoaca_durerea_abdominala_laterala\" title=\"Ce provoac\u0103 durerea abdominal\u0103 lateral\u0103?\">Ce provoac\u0103 durerea abdominal\u0103 lateral\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#Cum_sa_evitati_durerile_abdominale_laterale\" title=\"Cum s\u0103 evita\u021bi durerile abdominale laterale?\">Cum s\u0103 evita\u021bi durerile abdominale laterale?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#Primul_ajutor_in_cazul_durerii_abdominale_laterale\" title=\"Primul ajutor \u00een cazul durerii abdominale laterale\">Primul ajutor \u00een cazul durerii abdominale laterale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Probabil to\u021bi alerg\u0103torii au sim\u021bit senza\u021bia de epuizare, crez\u00e2nd c\u0103 a sosit ziua respectiv\u0103. Pur \u0219i simplu vor \u00eencerca \u0219i vor da ce e mai bun. \u0218i probabil \u00een sf\u00e2r\u0219it vor ob\u021bine \u0219i ceva PR. Deci, cu vigoare m\u0103resc pasul, dar atunci apare acel lucru. O <strong>senza\u021bie inconfortabil\u0103 de durere care cre\u0219te \u00een partea lateral\u0103<\/strong> care \u00eei for\u021beaz\u0103 s\u0103 \u00eencetineasc\u0103 sau s\u0103 se opreasc\u0103 de tot. Ei bine, speran\u021ba de a-\u0219i dep\u0103\u0219i cei mai buni timpi \u0219i buna utilizare a sesiunii de alergare sunt n\u0103ruite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, \u00een articolul de ast\u0103zi, v\u0103 ve\u021bi familiariza cu cele mai frecvente cauze ale durerii abdominale laterale, astfel \u00eenc\u00e2t fiecare alerg\u0103tor s\u0103 \u0219tie cum s\u0103 previn\u0103 aceast\u0103 problem\u0103. De asemenea, v\u0103 vom spune \u0219i cum s\u0103 o gestiona\u021bi atunci c\u00e2nd apare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i dac\u0103 v\u0103 g\u00e2ndi\u021bi s\u0103 oferi\u021bi o \u0219ans\u0103 alergatului, nu ar trebui s\u0103 rata\u021bi informa\u021biile din articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 motive s\u0103 v\u0103 apuca\u021bi de alergat. Cum vi se va schimba corpul?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_o_durere_abdominala_laterala\"><\/span>Ce este o durere abdominal\u0103 lateral\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 alerga\u021bi \u00een mod obi\u0219nuit, <strong>probabil a\u021bi sim\u021bit deja o durere abdominal\u0103 lateral\u0103,<\/strong> deci \u0219ti\u021bi exact despre ce vorbim. Doar ca s\u0103 \u0219ti\u021bi, un studiu de un an asupra alerg\u0103torilor a descoperit c\u0103 <strong>70% dintre ace\u0219tia<\/strong> au sim\u021bit o durere abdominal\u0103 \u00eentr-un anumit moment. \u00centr-un <strong>maraton,<\/strong> se estimeaz\u0103 c\u0103 <strong>20% dintre participan\u021bi<\/strong> \u00eent\u00e2mpin\u0103 aceast\u0103 problem\u0103. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O durere abdominal\u0103 lateral\u0103 este abreviat\u0103 ca <strong>ETAP (durerea abdominal\u0103 tranzitorie legat\u0103 de efort)<\/strong>. Mecanismul care provoac\u0103 aceast\u0103 afec\u021biune nepl\u0103cut\u0103 a fost studiat timp de mul\u021bi ani \u0219i \u00eenc\u0103 nu este \u00een\u021beles pe deplin. Exist\u0103 \u0219i mai multe teorii privind motivul pentru care apare. Anterior, se presupunea c\u0103 <strong>respira\u021bia superficial\u0103<\/strong> era de vin\u0103 pentru durere. <strong>Diafragma<\/strong> ar trebui s\u0103 se mi\u0219te \u00een sus \u0219i \u00een jos \u00een acest timp. Totu\u0219i, c\u00e2nd se respir\u0103 incorect, se mi\u0219c\u0103 pu\u021bin diferit \u0219i prin urmare ar duce la <strong>dureri abdominale laterale.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen prezent, cercet\u0103torii \u00eenclin\u0103 mai mult c\u0103tre posibilitatea de a fi provocat\u0103 de<strong> iritarea peritoneului exterior<\/strong> (membrana transparent\u0103 care \u00eenvele\u0219te cavitatea abdominal\u0103 \u0219i parte din cavitatea pelvic\u0103), <strong>care se freac\u0103 de peritoneul interior \u00een timpul alergatului. Aceast\u0103 teorie a fost confirmat\u0103 de o analiz\u0103 complet\u0103 a 14 studii ETAP.<\/strong><span style=\"color: #ff6600\"> [1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 problem\u0103 se manifest\u0103 prin<strong> tragere, tensiune sau durere ascu\u021bit\u0103 ca un junghi \u00een diferite p\u0103r\u021bi ale abdomenului,<\/strong> de cele mai multe ori sub coasta dreapt\u0103, care variaz\u0103 \u00een intensitate \u0219i se poate transforma \u00een crampe. La anumite persoane, durerea ajunge p\u00e2n\u0103 la um\u0103r. De\u0219i aceast\u0103 afec\u021biune nu pune via\u021ba \u00een pericol, poate fi destul de nepl\u0103cut\u0103 \u0219i poate face alergatul inconfortabil. De multe ori trebuie s\u0103 \u00eencetini\u021bi, s\u0103 schimba\u021bi ritmul \u00een pas de plimbare sau chiar s\u0103 v\u0103 opri\u021bi complet.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg\" alt=\"Ce este o durere abdominal\u0103 lateral\u0103?\" class=\"wp-image-429648\" width=\"843\" height=\"562\" title=\"Ce este o durere abdominal\u0103 lateral\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1302525776-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"55609,30248,53248,33457,34501,29080,28095,9061,69694,60799,49804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_provoaca_durerea_abdominala_laterala\"><\/span>Ce provoac\u0103 durerea abdominal\u0103 lateral\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durerile abdominale laterale au mai multe cauze. Dac\u0103 le sim\u021bi\u021bi \u00een mod regulat, ar putea fi necesar s\u0103 face\u021bi mai multe investiga\u021bii pentru a descoperi cauza. Dar urm\u0103toarele puncte ar putea fi de ajutor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Alergatul prea intens<\/h3>\n\n\n\n<p>C\u00e2nd ie\u0219i\u021bi din cas\u0103 \u0219i imedia\u021bi m\u0103ri\u021bi ritmul pentru a prinde vitez\u0103, cere\u021bi o durere abdominal\u0103 lateral\u0103. Este mai probabil s\u0103 sim\u021bi\u021bi o durere abdominal\u0103 lateral\u0103 atunci c\u00e2nd<strong> respira\u021bi repede \u0219i superficial<\/strong> dec\u00e2t dac\u0103 <strong>respira\u021bi ad\u00e2nc \u00een abdomen \u00een timp ce alerga\u021bi \u00eentr-un ritm mai lent.<\/strong><span style=\"color: #ff6600\"> [3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Consumul \u00een exces de alimente sau b\u0103uturi<\/h3>\n\n\n\n<p>Cu <strong>stomacul plin,<\/strong> orice activitate fizic\u0103 poate fi destul de nepl\u0103cut\u0103. Chiar \u0219i o simpl\u0103 urcare pe sc\u0103ri v\u0103 poate face s\u0103 g\u00e2f\u00e2i\u021bi dup\u0103 pr\u00e2nz. Acela\u0219i lucru este valabil \u0219i dac\u0103 v\u0103 \u00eendopa\u021bi cu o mas\u0103 mare \u00eenainte de a alerga. Un stomac plin pune mai mult\u0103 presiune pe diafragm\u0103, lucru care provoac\u0103<span style=\"font-weight: bold\"> disconfort.<\/span><span style=\"text-align: inherit\"> \u0218i acela\u0219i lucru este valabil \u0219i dac\u0103<strong> stomacul este plin de ap\u0103 sau sucuri dulci.<\/strong> <span style=\"color: #ff6600\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Deshidratare<\/h3>\n\n\n\n<p>Poate v-am speriat la punctul anterior, deci r\u0103spunsul vostru este s\u0103 evita\u021bi lichidele de tot timp de c\u00e2teva ore \u00eenainte de a alerga? Totu\u0219i nici aceasta nu este solu\u021bia ideal\u0103. \u00cen acest caz poate <strong>ap\u0103rea rapid deshidratarea,<\/strong> care este definit\u0103 ca o <strong>pierdere excesiv\u0103 de fluide corporale \u0219i ioni.<\/strong> Unele dintre acestea, precum magneziul, <strong>ajut\u0103 la prevenirea crampelor musculare.<\/strong> Conform anumitor teorii, chiar \u0219i o durere abdominal\u0103 lateral\u0103 este o form\u0103 de cramp\u0103. \u0218i \u00een acest caz, este mai bine s\u0103 v\u0103 concentra\u021bi pe preven\u021bie \u0219i s\u0103 face\u021bi tot posibilul pentru a preveni apari\u021bia acesteia. C\u00e2nd consuma\u021bi foarte pu\u021bine lichide, <strong>se reduce \u0219i volumul total de fluide \u0219i s\u00e2nge din corp<\/strong>. Circula\u021bia sanguin\u0103 normal\u0103 este esen\u021bial\u0103 pentru func\u021bionarea diafragmei. De aceea un aport corect de ap\u0103 este at\u00e2t de important.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum se folosesc b\u0103uturile ionice, nu ar trebui s\u0103 rata\u021bi articolul nostru<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/bauturile-sport-cand-sa-beti-bauturi-ionice-sau-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> B\u0103uturile sport: c\u00e2nd s\u0103 be\u021bi b\u0103uturi ionice sau ap\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u0103uturile ionice nu sunt singurele suplimente folosite de atle\u021bi, citi\u021bi mai multe despre acestea \u00een articolul 11 cele mai bune suplimente pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Respira\u021bie superficial\u0103<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Respiratul superficial nu ofer\u0103 mu\u0219chilor \u0219i \u00eentregului organism la fel de mult oxigen ca <\/span><b>respiratul profund. Nici chiar diafragma nu are posibilitatea de a func\u021biona corect \u0219i de a-\u0219i \u00eendeplini func\u021bia.<\/b><span style=\"font-weight: 400\"> \u0218i acest lucru cre\u0219te riscul apari\u021biei durerii abdominale laterale<\/span>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg\" alt=\"Cum s\u0103 respira\u021bi corect \u00een timp ce alerga\u021bi?\" class=\"wp-image-429663\" width=\"843\" height=\"533\" title=\"Cum s\u0103 respira\u021bi corect \u00een timp ce alerga\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1124x710.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-1536x970.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1368291696-2048x1293.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Alergatul cu o postur\u0103 incorect\u0103<\/h3>\n\n\n\n<p>Rezultatele studiilor sugereaz\u0103 c\u0103 \u0219i o <strong>postur\u0103 incorect\u0103<\/strong> poate provoca durerile abdominale laterale. De exemplu, <strong>cifoza,<\/strong> sau arcuirea \u00een exces a p\u0103r\u021bii superioare a spatelui, reprezint\u0103 un factor de risc. <span style=\"color: #ff6600\">[7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Mu\u0219chi slabi<\/h3>\n\n\n\n<p>Durerea abdominal\u0103 lateral\u0103 este legat\u0103 \u00een special de <strong>mu\u0219chi slabi \u00een zona abdomenului \u0219i a spatelui<\/strong> (a\u0219a numitul centru sau sistem de stabilizare profund). Acest lucru duce \u0219i la o postur\u0103 gre\u0219it\u0103, care poate provoca \u0219i ea o durere abdominal\u0103 lateral\u0103 atunci c\u00e2nd alerga\u021bi. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Nu face\u021bi \u00eenc\u0103lzirea \u00eenainte de a alerga<\/h3>\n\n\n\n<p>\u00cenc\u0103lzirea \u0219i importan\u021ba sa sunt discutate \u00een primul r\u00e2nd \u00een <strong>contextul prevenirii leziunilor.<\/strong> Totu\u0219i, acesta nu este singurul motiv. Un corp care nu este \u00eenc\u0103lzit suficient afecteaz\u0103 overall <strong>sanguin\u0103 general\u0103 din corp \u0219i, prin urmare, \u0219i diafragma,<\/strong> care joac\u0103 un rol esen\u021bial \u00een durerile abdominale laterale. Prin urmare, \u00eenc\u0103lzirea corpului \u00eenainte de o sesiune de antrenament nu ar trebui s\u0103 fie omis\u0103 niciodat\u0103. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_evitati_durerile_abdominale_laterale\"><\/span>Cum s\u0103 evita\u021bi durerile abdominale laterale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum \u0219ti\u021bi toate lucrurile care ar putea provoca o durere abdominal\u0103 lateral\u0103. Deci s\u0103 afl\u0103m ce pute\u021bi face pentru a reduce riscul apari\u021biei acesteia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. M\u00e2nca\u021bi corect<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi o persoan\u0103 atletic\u0103, ve\u021bi \u0219tii c\u0103 m\u00e2ncatul \u00eenainte de o activitate <strong>face o mare diferen\u021b\u0103 \u00een privin\u021ba felului \u00een care v\u0103 sim\u021bi\u021bi.<\/strong> Dac\u0103 m\u00e2nca\u021bi ca\u0219caval pane \u0219i cartofi pr\u0103ji\u021bi cu sos tartar cu o jum\u0103tate de or\u0103 \u00eenainte de a alerga, nu v\u0103 pute\u021bi a\u0219tepta s\u0103 v\u0103 sim\u021bi\u021bi bine. Momentul optim de a m\u00e2nca un preparat mare este cu aproximativ<strong> 2 ore \u00eenainte de a alerga<\/strong>. Preparatul ar trebui s\u0103 con\u021bin\u0103 to\u021bi macronutrien\u021bii \u0219i s\u0103 fie echilibrat \u0219i u\u0219or de digerat. Dac\u0103 trebuie, pute\u021bi lua o mic\u0103 gustare, cum ar fi jum\u0103tate de banan\u0103 sau jum\u0103tate de <a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>baton proteic<\/strong><\/a> cu aproximativ <strong>30 minute \u00eenainte de activitate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar aceasta nu este o regul\u0103 universal\u0103. Trebuie s\u0103 testa\u021bi personal care alimente v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi bine \u00eenainte de a alerga. Unele persoane pot considera<strong> legumele greu de digerat, altele pot considera alimentele grase<\/strong>. Continua\u021bi s\u0103 \u00eencerca\u021bi, asculta\u021bi-v\u0103 corpul \u0219i cu siguran\u021b\u0103 ve\u021bi descoperi alimentele ideale pentru voi \u0219i digestia voastr\u0103 \u00eenainte de a alerga. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre nutri\u021bia pre-antrenament, nu ar trebui s\u0103 rata\u021bi articolul nostru<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Ce s\u0103 m\u00e2nca\u021bi \u00eenainte \u0219i dup\u0103 antrenament pentru a ob\u021bine rezultate maxime.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg\" alt=\"Ce ar trebui s\u0103 m\u00e2nca\u021bi \u00eenainte de a alerga?\" class=\"wp-image-429682\" width=\"843\" height=\"562\" title=\"Ce ar trebui s\u0103 m\u00e2nca\u021bi \u00eenainte de a alerga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/12-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nu be\u021bi prea multe sau prea pu\u021bine lichide<\/h3>\n\n\n\n<p><strong>Hidratarea optim\u0103<\/strong> este esen\u021bial\u0103 pentru performan\u021b\u0103. \u00cen plus, poate ajuta la prevenirea dureri abdominale laterale. Dup\u0103 cum am men\u021bionat anterior, un stomac plin poate pune presiune pe diafragm\u0103. \u00cen plus, un <strong>stomac care scoate zgomote<\/strong> este nepl\u0103cut. Evita\u021bi \u0219i b\u0103uturile \u00eendulcite. S-a demonstrat c\u0103 acestea agraveaz\u0103 durerea abdominal\u0103 lateral\u0103. Pentru perioade mai lungi de antrenament, c\u00e2nd trebuie s\u0103 consuma\u021bi, de exemplu, o <a href=\"https:\/\/gymbeam.ro\/bauturi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0103utur\u0103 ionic\u0103<\/strong><\/a><strong>, <\/strong>ave\u021bi grij\u0103 la cantitate. <strong>Be\u021bi-o mai degrab\u0103 \u00een cantit\u0103\u021bi mai mici<\/strong> dec\u00e2t s\u0103 da\u021bi pe g\u00e2t toat\u0103 sticla odat\u0103. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, <strong>\u00eencerca\u021bi s\u0103 nu limita\u021bi aportul de ap\u0103.<\/strong> Lipsa apei poate afecta negativ circula\u021bia sanguin\u0103 din cauza volumului mic de s\u00e2nge. \u0218i acest lucru cre\u0219te riscul apari\u021biei unei dureri abdominale laterale. Deci \u00eencerca\u021bi s\u0103 v\u0103 hidrata\u021bi adecvat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre consumul de lichide \u0219i hidratare, nu ar trebui s\u0103 rata\u021bi articolul nostru<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Face\u021bi \u00eenc\u0103lzirea \u00eenainte de a alerga<\/h3>\n\n\n\n<p>\u00cenc\u0103lzirea este ideal\u0103 pentru \u00eenc\u0103lzirea corect\u0103 \u0219i <strong>circula\u021bia sanguin\u0103 optim\u0103 \u00een organism,<\/strong> care va ajuta circula\u021bia sanguin\u0103 \u00een diafragm\u0103 \u0219i \u00een alte p\u0103r\u021bi ale corpului. Pentru \u00eenc\u0103lzire, pute\u021bi face exerci\u021bii precum <strong>ABC-ul alerg\u0103rii,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/sariti-coarda-prin-6-exercitii-si-3-antrenamente-hiit-pentru-arderea-caloriilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>s\u0103ritul coardei<\/strong><\/a><strong>, o alergare lent\u0103, pe bicicleta de exerci\u021bii, s\u0103rituri jumping jacks<\/strong> \u0219i alte activit\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre importan\u021ba \u00eenc\u0103lzirii \u00eenainte de antrenament, nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/incalzirea-stretchingul-si-relaxarea-sunt-cu-adevarat-importante\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u00cenc\u0103lzirea, stretching-ul \u0219i relaxarea &#8211; sunt cu adev\u0103rat importante?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u0103ri\u021bi treptat ritmul<\/h3>\n\n\n\n<p>Nu are sens s\u0103 alerga\u021bi din cas\u0103 la vitez\u0103 maxim\u0103. Cu un altfel de ritm ve\u021bi<strong> le\u0219ina<\/strong> cur\u00e2nd, poate din cauza durerii abdominale laterale. \u00cen special la \u00eenceput, nu v\u0103 teme\u021bi s\u0103 alterna\u021bi alergatul cu mersul. \u0218i nu exagera\u021bi nici dac\u0103 sunte\u021bi deja bine antrena\u021bi. Ideal, men\u021bine\u021bi un <strong>ritm mai lent \u00een timpul primului kilometru,<\/strong> iar apoi m\u0103ri\u021bi ritmul treptat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de cum s\u0103 fi\u021bi mai rapizi \u0219i s\u0103 alerga\u021bi mai bine, nu ar trebui s\u0103 rata\u021bi articolul nostru<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/alergarea-este-plictisitoare-ce-sa-faceti-ca-sa-va-placa-in-continuare-si-sa-faceti-progrese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Alergarea este plictisitoare? Ce s\u0103 face\u021bi ca s\u0103 v\u0103 plac\u0103 \u00een continuare \u0219i s\u0103 face\u021bi progrese.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg\" alt=\"Ce provoac\u0103 o durere abdominal\u0103 lateral\u0103 \u0219i ce este aceasta?\" class=\"wp-image-429698\" width=\"843\" height=\"562\" title=\"Ce provoac\u0103 o durere abdominal\u0103 lateral\u0103 \u0219i ce este aceasta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_4332-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Concentra\u021bi-v\u0103 pe respirat<\/h3>\n\n\n\n<p>Mul\u021bi alerg\u0103tori respir\u0103 gre\u0219it, iar apoi se \u00eentreab\u0103 de ce \u00eei doare \u00eentr-o parte. Totu\u0219i, tehnica de respira\u021bie corect\u0103 este <strong>esen\u021bial\u0103 pentru alergat.<\/strong> Cheia este s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 respira\u021bi profund \u00een abdomen cu implicarea corect\u0103 a diafragmei. Astfel ajunge mult mai mult oxigen \u00een organism dec\u00e2t dac\u0103 respira\u021bi<strong> superficial.<\/strong> Dac\u0103 nu pute\u021bi face acest lucru \u00een timp ce alerga\u021bi, exersa\u021bi tehnica corect\u0103 acas\u0103 \u00eentr-un mediu relaxant. Dac\u0103 reu\u0219i\u021bi s\u0103 prinde\u021bi tehnica, va fi mult mai<strong> u\u0219or s\u0103 respira\u021bi corect atunci c\u00e2nd v\u0103 antrena\u021bi<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre cum s\u0103 respira\u021bi corect \u00een timp de alerga\u021bi din articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 respira\u021bi corect \u00een timp ce face\u021bi mi\u0219care \u0219i de ce este at\u00e2t de important acest lucru?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u00cent\u0103ri\u021bi-v\u0103 corpul<\/h3>\n\n\n\n<p>Un corp puternic \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba chiar \u0219i c\u00e2nd nu v\u0103 afla\u021bi la sal\u0103. Iar alergatul nu face excep\u021bie. \u00cen plus, <strong>ajut\u0103 la \u00eent\u0103rirea centrului, adic\u0103 sistemul profund de stabilizare,<\/strong> care \u00eembun\u0103t\u0103\u021be\u0219te postura general\u0103. \u00centr-o anumit\u0103 m\u0103sur\u0103, acest lucru poate preveni \u0219i durerile abdominale laterale. Prin urmare, este <strong>ideal s\u0103 include\u021bi un antrenament de for\u021b\u0103 full-body complet de cel pu\u021bin<\/strong><strong> 2\u20133 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong> Deci dac\u0103 alerga\u021bi, cu siguran\u021b\u0103 nu \u00eenseamn\u0103 c\u0103 antrenamentul de for\u021b\u0103 nu este pentru voi, ci din contr\u0103. Este un alt ajutor pentru <strong>a alerga mai mult \u0219i mai repede.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i dac\u0103 v\u0103 \u00eentreba\u021bi ce beneficii aduce antrenamentul cu greut\u0103\u021bi articula\u021biilor voastre, atunci nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Este alergarea d\u0103un\u0103toare genunchilor \u0219i altor articula\u021bii?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Alege\u021bi hainele potrivite<\/h3>\n\n\n\n<p>Acest punct se aplic\u0103 \u00een special femeilor c\u0103rora le place s\u0103 poarte <strong>haine mulate.<\/strong> Dac\u0103 vre\u021bi s\u0103 purta\u021bi pantaloni scur\u021bi sau colan\u021bi pentru alergat pe care \u00eei purta\u021bi atunci c\u00e2nd avea\u021bi cu c\u00e2teva kilograme mai pu\u021bin \u0219i sunt mai str\u00e2m\u021bi dec\u00e2t v-ar pl\u0103cea, l\u0103sa\u021bi-i acas\u0103. Elasticul prea str\u00e2ns \u00een talie al colan\u021bilor poate face dificil\u0103 respira\u021bia profund\u0103. Ve\u021bi fi for\u021ba\u021bi s\u0103 respira\u021bi doar superficial, lucru care <strong>duce la o durere abdominal\u0103 lateral\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toat\u0103 \u00eembr\u0103c\u0103mintea ar trebui s\u0103 se potriveasc\u0103 perfect pe corp. \u0218i dac\u0103 sim\u021bi\u021bi c\u0103 trebui s\u0103 cump\u0103ra\u021bi articole noi, v\u0103 recomand\u0103 s\u0103 arunca\u021bi o privire \u00een <a href=\"https:\/\/gymbeam.ro\/imbracaminte-pentru-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>noua noastr\u0103 colec\u021bie.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i dac\u0103 v\u0103 \u00eentreba\u021bi cum poate \u00eembr\u0103c\u0103mintea<strong> s\u0103 afecteze performan\u021ba \u00een alte moduri,<\/strong> nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-va-poate-afecta-sanatatea-o-alegere-gresita-in-ceea-ce-priveste-imbracamintea-si-la-ce-sa-fiti-atenti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum v\u0103 poate afecta s\u0103n\u0103tatea o alegere gre\u0219it\u0103 \u00een ceea ce prive\u0219te \u00eembr\u0103c\u0103mintea \u0219i la ce s\u0103 fi\u021bi aten\u021bi?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg\" alt=\"Primul ajutor \u00een cazul durerii abdominale laterale\" class=\"wp-image-429713\" width=\"843\" height=\"562\" title=\"Primul ajutor \u00een cazul durerii abdominale laterale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/8AED2E85-20A2-4E87-B071-FA17A44E2FFB-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primul_ajutor_in_cazul_durerii_abdominale_laterale\"><\/span>Primul ajutor \u00een cazul durerii abdominale laterale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uneori pute\u021bi face totul, dar tot sim\u021bi\u021bi o durere abdominal\u0103 lateral\u0103. Dar nu este ideal \u00een fiecare zi. \u00cen acest caz, este bine s\u0103 cunoa\u0219te\u021bi <strong>principiile care func\u021bioneaz\u0103 ca &#8220;primul ajutor&#8221;:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Stabili\u021bi un ritm.<\/li><li>Alterna\u021bi cu mersul.<\/li><li>Opri\u021bi-v\u0103 de tot.<\/li><li>Ap\u0103sa\u021bi u\u0219or cu palma locul \u00een care sim\u021bi\u021bi durerea.<\/li><li>\u00centinde\u021bi-v\u0103, de exemplu, aplecatul \u00een lateral poate fi de ajutor (dac\u0103 sim\u021bi\u021bi durerea \u00een partea st\u00e2ng\u0103, ridica\u021bi bra\u021bul st\u00e2ng deasupra capului \u0219i apleca\u021bi-v\u0103 \u00een dreapta, face\u021bi opusul, dac\u0103 sim\u021bi\u021bi durere \u00een partea dreapt\u0103).<\/li><li>Apleca\u021bi-v\u0103 \u0219i respira\u021bi ad\u00e2nc, concentr\u00e2ndu-v\u0103 pe o respira\u021bie diafragmatic\u0103 profund\u0103.<\/li><li>C\u00e2nd durerea abdominal\u0103 lateral\u0103 dispare, \u00eencerca\u021bi s\u0103 alerga\u021bi din nou \u00eentr-un ritm mai lent. <span style=\"color: #ff6600\">[2] [5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de alte sfaturi pentru a preveni durerile abdominale laterale, nu ar trebui s\u0103 rata\u021bi articolul nostru&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Ce s\u0103 nu face\u021bi \u00eenainte de alergare? 10 gre\u0219eli pe care le face orice alerg\u0103tor.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00centr-o anumit\u0103 m\u0103sur\u0103, pute\u021bi preveni o durere abdominal\u0103 lateral\u0103 dac\u0103 ve\u021bi consuma corect alimente \u0219i b\u0103uturi, ve\u021bi alerga \u00eentr-un ritm rezonabil \u0219i nu v\u0103 ve\u021bi for\u021ba prea mult la \u00eenceput. Totu\u0219i, pot exista zile \u00een care face\u021bi totul corect \u0219i tot ve\u021bi sim\u021bi o durere abdominal\u0103 lateral\u0103. \u00cen acele momente trebuie doar s\u0103<strong> \u00eencetini\u021bi<\/strong>, s\u0103 v\u0103 opri\u021bi \u0219i s\u0103 face\u021bi tot ce pute\u021bi pentru a face problema s\u0103 dispar\u0103. Apoi pute\u021bi reveni la normal. Dac\u0103 sim\u021bi\u021bi o durere abdominal\u0103 lateral\u0103, nu v\u0103 face\u021bi griji, apare \u0219i la alerg\u0103torii experimenta\u021bi. Urm\u0103toarea alergare va fi cu siguran\u021b\u0103 mai bun\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cunoa\u0219te\u021bi pe cineva dintre prieteni care se pl\u00e2nge \u00een mod regulat de durerile abdominale laterale. Distribui\u021bi-i acest articol pentru a afla ce \u00eel poate ajuta.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/performance-enhancement\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPerformance Enhancement\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>O durere abdominal\u0103 lateral\u0103 poate transforma alergatul \u00eentr-o adev\u0103rat\u0103 durere. Trebuie s\u0103 \u00eencetini\u021bi sau chiar s\u0103 v\u0103 opri\u021bi, iar acest lucru v\u0103 d\u0103 peste cap timpul de alergare. \u00cen acest articol, v\u0103 vom dezv\u0103lui ce provoac\u0103 o durere abdominal\u0103 lateral\u0103 \u0219i cum s\u0103 reduce\u021bi riscul apari\u021biei acesteia.<\/p>\n","protected":false},"author":100,"featured_media":429764,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6266,7484,6458,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-432478","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-alergare","9":"tag-antrenament","10":"tag-exercitii-ro","11":"tag-sanatate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>De ce sim\u021bi\u021bi dureri abdominale laterale atunci c\u00e2nd alerga\u021bi \u0219i cum s\u0103 sc\u0103pa\u021bi de ele? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce provoac\u0103 o durere abdominal\u0103 lateral\u0103 \u00een timp ce alerga\u021bi \u0219i cum s\u0103 sc\u0103pa\u021bi de ea? Dieta, lichidele, \u00eenc\u0103lzirea, respira\u021bia profund\u0103 \u0219i o postur\u0103 bun\u0103 pot fi de ajutor. Iat\u0103 cum trebuie s\u0103 proceda\u021bi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"De ce sim\u021bi\u021bi dureri abdominale laterale atunci c\u00e2nd alerga\u021bi \u0219i cum s\u0103 sc\u0103pa\u021bi de ele? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ce provoac\u0103 o durere abdominal\u0103 lateral\u0103 \u00een timp ce alerga\u021bi \u0219i cum s\u0103 sc\u0103pa\u021bi de ea? Dieta, lichidele, \u00eenc\u0103lzirea, respira\u021bia profund\u0103 \u0219i o postur\u0103 bun\u0103 pot fi de ajutor. Iat\u0103 cum trebuie s\u0103 proceda\u021bi.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-09T09:19:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-09T09:31:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/04\/Navrh-bez-nazvu-2023-04-04T121820.853.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"De ce sim\u021bi\u021bi dureri abdominale laterale atunci c\u00e2nd alerga\u021bi \u0219i cum s\u0103 sc\u0103pa\u021bi de ele?\",\"datePublished\":\"2023-05-09T09:19:51+00:00\",\"dateModified\":\"2023-05-09T09:31:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/\"},\"wordCount\":2657,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Navrh-bez-nazvu-2023-04-04T121820.853.png\",\"keywords\":[\"alergare\",\"antrenament\",\"exerci\u021bii\",\"s\u0103n\u0103tate\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/\",\"name\":\"De ce sim\u021bi\u021bi dureri abdominale laterale atunci c\u00e2nd alerga\u021bi \u0219i cum s\u0103 sc\u0103pa\u021bi de ele? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-simtiti-dureri-abdominale-laterale-atunci-cand-alergati-si-cum-sa-scapati-de-ele\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Navrh-bez-nazvu-2023-04-04T121820.853.png\",\"datePublished\":\"2023-05-09T09:19:51+00:00\",\"dateModified\":\"2023-05-09T09:31:59+00:00\",\"description\":\"Ce provoac\u0103 o durere abdominal\u0103 lateral\u0103 \u00een timp ce alerga\u021bi \u0219i cum s\u0103 sc\u0103pa\u021bi de ea? 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