"Want to be healthy - run, you want to be beautiful - run ...", wasn't it considered in ancient Rome? In our, overloaded with information and stress of the eyelids, violation of the laws of nature Avenges a man "bouquet" of various "diseases of civilization". Runs belong to the most accessible type of combating hypodynailes, and the Rules Rules are easy to master even beginner.
This sport does not require special costs of expensive equipment or coach, but allows a person to maintain a great shape. But sometimes a novice runner faces various health impairments during running. For example, running a bit, a person is discomfort, keeping the side (right or left). Why do these unpleasant phenomena arise, as far as they are dangerous and can it be overcome, we will try to figure it together.
The reasons
With pain at the moment of jogging, not only newcomers are faced, but also experienced athletes. Usually pain can be placed on the right or on the left of the diaphragm. The pain in the right hypochondrium most often gives the liver, and in the left side, it usually signals the pain when the spleen works in the work. The most basic causes of such pains are the following factors:
Consider more about the situation when it hurts in the side, and we will offer ways to eliminate them.
Weak endurance
Weak endurance is peculiar to people who do not play regular sports. The factors declining immunity (ailments, injuries, stress, operations) are also not added.
In order for the body to adapt to the physical exertion, graduality and systematics are needed. Complaints about what rolling in the top of the abdomen is often satellites of irregular occupation. So the body signals that its internal organs (liver, spleen, stomach, pancreas) are filled with blood and operate in emergency mode.
Chronic diseases of the internal organs
If a person has chronic pathology of internal organs, it can also sign up for itself with pains when loading. Situations when runners during classes hurts in the field of liver, pancreas or spleen, may occur with violations of these organs. It is easy to understand why the run can provoke various pain manifestations of the abdominal organs.
In physical exertion, patients and enlarged organs are exposed to excessive filling blood, pressing and vibration. The authority has to work for two, which contributes to painful manifestations (dries, colitis, pulls). It may be hurting, for example, an increased liver (with hepatitis, cirrhosis), inflamed or clogged gallbladder ducts (with cholecystitis or disconesia), inflamed pancreas (with pancreatitis).
Incorrect breathing
People with the right breathing are able to run long distances, without feeling fatigue. But if the breath is broken, this leads to a rapid occurrence of fatigue and pain in the top of the abdomen. Incorrect, breathing is too frequent, surface or neurotic, as well as mouth breathing.
When running, the lungs work hard, as the organism has increased gas exchange. But incorrect breathing causes the diaphragm to experience a shortage of air, which leads to the spasms of the diaphragm muscles. In the spasme, blood does not come in sufficient quantity to the heart, and is stirred in the liver. As a result, the hepatic capsule overflowed with blood and signals the pain in the side.
Insufficient workout or too intense training
In a calm state in the human body, it actively circulates not the entire volume of blood, but only its part (60-70%). Another part of the blood is in the "depot" and does not fill blood flow. Blood accumulation in the body are hematopoietic organs (liver, spleen), abdominal and thoracic cavities. When running, the enhanced work of the muscles requires an additional amount of blood. The body begins to work in intensive mode, and blood from its "storages" is redistributed by the body. A large amount of liquid blood under pressure is "pumped" with blood-forming organs, affecting pain receptors and causing pain (hepatic and pain syndrome). Many, for sure, is familiar with such pain on school scares, when a part of the runners came down from the distance precisely because of pain in the side.
Run right after dense food
Eating shortly before jogging is also fraught with pain in the hypochondrium. The stomach filled with food increases in volumes, performing work on grinding and fermentation of the food coma. The liver at the same time is also involved in the digestion process, and its vessels expands and filled with blood.
It is clear why a large amount of heavy food requires considerable effort from all organs of the digestive system. Running further enhances the load on the stomach and the liver, contributing to their excess blood flow, which provokes the same pain in the side.
How to eliminate pain in the side
- It is impossible to stop while jogging, it will only increase the pain. It is better to slow down the movement or go to walk. At the same time it is necessary to relax the muscles of the shoulder belt and hands. These techniques slow down the bloodstream and reduce the load on the internal organs.
- The change in respiratory rhythm also regulates blood circulation. Breathing should be calm, slow, without jerks and efforts. You can talk about yourself and make breath-exhalation for every two or four bills. Inhate this is done only through the nose, and the exhale is made through the mouth. The blood flow after the normalization of breathing is also slowed down, and the outflow of excess blood from the liver and the spleen leads to the cessation of pain.
- A good reception is to draw the abdomen. At the same time, the contraction of the muscles leads to the compression of the internal organs, of which the excess blood is issued. To enhance the effect of muscle contraction, you can lean several times to the fingers of the legs.
- In case of pain in the side you need to grope the places of the greatest pain and click on them with a duration of five to seven seconds several times.
What to do to keep pain
Of course, pain during jogging is alarming and do not allow to get satisfaction. What should be changed in training mode so that it is no longer repeated?
According to the advice of experienced athletes, to avoid repetition of pain during run, it is desirable to adhere to such recommendations:
- You should not start running at the moments of stress, fatigue, after overeating or bad sleep. Otherwise, it will lead to discomfort and loss of healing effect.
- The morning jog is better to start 30-40 minutes after sleep, otherwise there is a sharp transition of the body during the activity and failure of all metabolic processes. If preference is given to the evening jog, then after a busy working day should pass at least 12 hours.
- Running for the sake of improving or maintaining weight is best done in nature. Such classes must be regular and bring pleasure. If the purpose of the run is the development of endurance, then such recommendations should be followed: try to rhythmically breathe (for four hours inhale, four - exhalation), use a variable pace (5 minutes of slow running to alternate with 5 minutes fast), seek a gradual increase in distance lengths.
- Mandatory preparation for running is the warm-up. As a warm-up, a complex of exercises is usually used (about 15-20 minutes) on the main muscle groups. Here most often include tilts and turns of the brachial belt and torso, circular rotations with hands, mahs, lunges, jumping, breathing exercises. The warm-up prepares the nervous system and the muscles of the runner to the load, serving the prevention of various complaints about the fact that "colitis somewhere on the side" during classes.
- Running is not a power load, and there is no need to run. A jogging to the sense of exhaustion will take a lot of strength and energy necessary for a working day. For many people, excessive evening load is undesirable, as it is capable of leading sleep disorders.
Each of us who are not contraindicated by exercise, may well find the opportunity and time for investment in their future health. Using a competent approach to physical exertion, it is possible to extract a lot of benefits for your body, keeping youth, health and external appeal for a long time.
What to do if suddenly quite noticeable sick left side while running Or in case of any sport? Any school teacher, like a physician, will undoubtedly give the following recommendations.
Stop!
In the occurrence of pain in the left side, when the race is not worth herogery. As soon as there was a sharp pain in the left side - everything, the achievements of sports features instantly ended! It is urgent to stop, to breathe and understand the cause of the origin of this pain.
Causes of pain in the left side when running
The first thing that says sharp pain is in the left side - signals from the spleen, not ready to perceive unexpectedly high loads. As a rule, it is quite an acute pain (the so-called spasm), which is characteristic of those who did not bother with physical or dynamic exercises. This pain, as a rule, begins quite sharply, but also sharply and ends. Everything you need for relieving and neutralization is to stay for a few minutes, take a half-free position (let them look!) And breathe very deeply to your nose! And, of course, refuse to continue physical exercises.
It hurts the left side when running often and those whose organism is experiencing a hormonal restructuring. But, justice for the sake of, even among professional athletes, whether they are runners or cyclists, as they themselves say, "sticks out" the left side, although it is not hockey, there are no power techniques there.
A completely different case is the same sharp painful sensations in the field of hypochondrium. They may even have a trained person when its body is at the limit of physical possibilities or artificially excreted on the peak of the form. However, this cunning pain may also appear in people who regularly and dosed support physical form in quite regular mode.
There is another reason why it hurts the left side when running. This, of course, insidious pancreas, which, like the liver, does not make itself felt before the very last. Just need to understand, just in case, the liver is on the other side.
Another set of reasons, although quite rare is a congenital heart disease, narrow pulmonary diaphragm, congenital pathology and so on.
What to do when the left side hurts?
- Do not be afraid.
- It is necessary to stop any physical exertion.
- If possible, the position is semi-bypass (better - lying) and leave the body alone for 8-10 minutes. At the same time, it is not necessary to jog the legs, tele the hair and show other manifestations of fear.
- In any case, call an ambulance!
How to avoid the occurrence of pain in the left side while running?
It would seem that the obvious answer to this question is suggested - stop running and protect your body from physical exertion in every possible way. However, such a decision is incorrectly incorrectly and often may not solve the problem, but only aggravate it, because the problem can just be rooted in an insufficiently mobile lifestyle.
Everyone who came across these unpleasant sensations immediately arises a number of questions: why sore side when running, how to avoid it and is it worth running, overcoming pain.
Depending on the nature of the pain, its localization and conditions of occurrence, several main reasons can be distinguished:
- Bad warm-up, too intense load, weak endurance.
- Nertymy, frequent and surface breathing.
- Recent or too tight breakfast.
- Chronic liver diseases, gallbladder, pancreas.
Let's analyze these reasons more and find out why it hurts side when running.
From a physiological point of view, there are two theories explaining this phenomenon. Most often, stinging pain in the side appears from those people who did not warm up before the start of the exercise or tightly filed the day before.
A. Theory - During the exercise, our blood, bypassing a diaphragm, is sent to the limb.
Diaphragm- This is a muscle that separates the stomach and the abdominal cavity from the heart and lungs. This is one of the main muscles involved in breathing. Most scientists believe that pain occurs as a consequence of insufficient blood supply to the diaphragm, which leads to its spasm.
Theory B. - a stitching pain is caused by a liquid that our body produces for digestion. This leads to the fact that the intestine begins to pull the bundles attached to the diaphragm.
Factor that also affects the occurrence pain in side - Weak development of respiratory muscles, which does not provide proper expansion of the chest.
Bow pain on the left and right:
Pain in the left side - associated with the overflow of the spleen blood (stretching the spleen capsule).
Pain in the right side (hepatic syndrome)- it is related to the overflow of the liver blood (stretching the hepatic capsule).
1. Bad warm-up, too intense load, weak endurance
At rest in the human body circulates about 60-70% of the total blood volume. The rest of the part is deposited in organs and tissues: for example, in the spleen. With a sharp increase in load, the backup blood arrives quickly into circulation circle. The liver increases in volume and presses on the hepatic capsule, equipped with a huge number of nerve endings. As a result, pain occurs in the right hypochondrium - the so-called hepatic-pain syndrome.
Such a phenomenon is characteristic of healthy, non-smoking people with a low level of training (remember, school skills: Surely after the first circle in the Girl Stadium, they had enough for the right side).
Sometimes pain happens in the left side - it reacts to a sharp increase in the blood volume of the spleen.
What to do
Firstly, be sure to warm up before running. The goal of the warm-up is to gradually "warm up" the body: increase the blood flow, prepare the muscles (including the muscles of the internal organs) to the load. If you neglect this rule, then a sharp release of blood into the vascular channel, and therefore painful syndrome, you are provided.
Secondly, Start with small loads and a little duration of workouts. In the first workouts, the run can be only 10-15 minutes and it is quite normal. With a gradual increase in the endurance of pain in the side will stop disturbing you.
Third, immediately when pain occurs, dilt the pace or go to step (just stop sharply!), Relax your shoulders and hands, make a few slopes of the torso and raise deeper.
Press the three fingers to the area where the pain is stronger than all, and keep until it stops; Or also three fingers massage the painful area. Often this happens enough to let the pain let go.
2. Nertymy, Frequent and Surface Breathing
Incorrect breathing can also provoke pain. For example, if a sufficient amount of oxygen does not flow into the diaphragmal muscle, there is a spasm and a person feels pain in the top of the abdomen.
With surface and frequent breathing, the tours of the diaphragm is very small, so blood flow to the heart is reduced and the blood is stirred in the liver, increasing its volume. And then - the same pain in the right side due to the pressure of the crowded organ on the hepatic capsule.
What to do
From the very first seconds jogging control breathing - Do not knock your breath.
When running the case must be verticalSince good posture is necessary for full-fledged deep breathing. Run better in comfortable tempo
Breathe evenly on the expense: two steps - inhale, two - exhalation (you can breathe and exhale for 4 steps - it is individually and depends on the characteristics of the body and the rate of running). Inhale through the nose, exhale through the mouth.
If the pain arose due to a spasm of the diaphragm, make as deeply inhalation as possible, fold the lips with a tube and exhale the most slowly as possible.
If the pain does not let go, you need to gradually stop and relax to reassure the muscle convergent. Then try hard to draw the stomach to increase the muscle tone of the press. At the same time, make some strong breaths and exhale through the nose.
3. Recent or too dense breakfast
Immediately after meals, the body throws all the forces on her digestion. The stomach is increased in volumes, worries over fermentation and grinding. The liver is actively involved in neutralizing toxins, its vessels are expanded.
The harder food, the more you have to work the gastrointestinal tract. Forced running causes an additional tide of blood, increasing the already considerable volume of the organ. The result is still the same - pain in the right side.
What to do
Firstly, breakfast no later than 40 minutes before jogging. If breakfast was dense, then you need to increase to 1-1.5 hours.
Secondly, do not eat before training too heavy food: oily, roasted, sharp, smoked. Preference to fermented milk products, light salads, boiled rigs, cereal porridge.
Thirdly, variate training intensity. If you feel that the stomach is still working on the eaten breakfast, leave attempts to run in full force. Concentrate on this day on running technique, proper breathing. And leave the intense jog until the next time.
4. Chronic liver disease, gallbladder, pancreas
In all three of the above reasons, it was about pain in the side of healthy, but untranslated people. But the side when running can be sick and in the case of diseases of the liver, pancreas, gallbladder.
For example, with hepatitis (including chronic in and c), the liver is increased. With bile sickness, stones can clog the gallbladder ducts.
With low lithogenicity (viscosity), the bile is also pain, since such bile is poorly moving and can cause inflammation. With pancreatitis (inflammation of the pancreas), an acute hazing pain in the top of the abdomen occurs.
Such pains may be disturbed alone, but during physical activity they increase.
What to do
Before starting sports consult your doctor. Make an ultrasound of the abdominal organs and make sure that you have no contraindications to classes. Try to stick to a healthy diet: Eat more vegetables, fruits, porridge, cook more or baked. Fat and fried food has not yet brought benefit.
If you felt pain already during classes, smoothly go to step, Make some deep breaths. Smoothly finish the training, and after it, you will definitely consult your doctor. And do not experiment with independent medication!
We hope to know why it hurts side when running warns you from many mistakes and keep you health. The main thing is to be able to hear the alarming bells of your body and liquidate their cause in a timely manner.
How to eliminate pain in the side on the go?
Stop when pain occurs in the left side (spleen) is not recommended. Riding after stopping for 5-6 minutes, you will "find it on a run after 10-12 minutes." More optimal method of dealing with pain on the go. If the pain is small, you can try to repay it, pressing the left elbow to the side. If the pain does not pass, proceed to a more complex way.
If you failed to press the spleen outside, then press it from the inside. Diaphragm! Without changing the rhythm of running, make two slow ventilating inhales, and then slow deep breath. The diaphragm, leaving deep down, presses the spleen, and the pain begins to fly. Taper your breath on the breath and continue to run not breathing at least 6-8 seconds. The bigger, the better. Already no power to restrain your breath, start very slowly exhaled. The mixing of air in the lungs on the exhale will reduce the unpleasant sensations from the lack of oxygen and allow you to calmly complete the smooth exhalation.
The main thing is to "release" the pressed spleen very smoothly. Any little breathing push can disrupt the procedure, and the pain is renewed. In this case, the entire cycle should be repeated first.
As a rule, the beginners require 3-4 cycles to bring the procedure to the end. With the arrival of experience enough one or two. It should also be taken into account that for the female body the effect of the procedure is somewhat reduced due to the presence of breast breathing, in contrast to the abdominal in men.
In case of pain in the right side (liver), this method is not as effective. However, it is not necessary to refuse it in this case.
Based on materials geekrunner.org, www.turnikpedia.ru
An unpleasant, sharp and crucial sensation, probably, is familiar to everyone who has run. Why sore side? What can give such an unbearable feeling? After all, sometimes such pain becomes so tangible that you have to stop to come to yourself and restore your breath. At such moments, it begins to seem that some internal body has failed and is about it just burst.
Why does pain begins
An unpleasant feeling in the right or left hypochondrium, which arises from rapid walking or run, is considered a natural fortune among novice athletes. The discomfort may arise due to the fact that the blood in the internal organs, especially if the load is incorrectly dispensing, begins to circulate quickly.
When the body remains at rest, some blood is in reserve, without taking active participation in circulation. When the physical voltage is strengthened, this volume, located mainly in the abdominal cavity, the body begins to use. Blood is spent on ensuring the increasing needs of muscle, pulmonary and other systems. It overwhelms the internal organs due to the fact that a huge inflow and a sharp outflow do not sleep with each other.
What hurts
First of all, blood formation organs begin to suffer. If the right side hurts with the right side under the rib, then this suggests that the liver suffers from enhanced blood flow, because it is already a blood tank.
Discovers and pain may appear in the right hypochondrium after the start of the jog immediately after eating. In this case, the organ, including the digestive process, increases greatly by filling blood. Therefore, even easy run or fast walking provoke an even greater expansion. Increased body volume begins to put pressure on its own shell, which brings an unpleasant toer feeling.
A similar situation is developing when the left side is hurting during running. Here the unpleasant sensation creates an increase in blood volume in another hematopoietic organ - spleen. It seems to swell, creating pressure on his shell-capsule, densely littered by nerve endings. As well as in the occurrence of acute pain on the right side, it is they who are fed to the brain that they have to work hard.
What does pain say
Most often, discomfort suggests that the person neglected the preliminary warmth. In this case, the body was not ready for intensive blood flow and did not have time to make a uniform redistribution of blood. It is in this that the reason lies, why when running hurts side. However, sometimes it can be a signal that these bodies are not entirely healthy, and therefore the doctor's intervention is required.
How to prevent the emergence of physiological discomfort
To avoid the appearance of acute stitching pain, you must observe only a few simple rules that are guided by experienced athletes.
First, you can never begin classes, if a thorough workout was not carried out. Some unhurried squats and tons of body in different directions, a dimensional walking with a gradual increase in the pace contribute to the optimal redistribution and proper blood circulation in the blood formation bodies. In addition, competently conducted warm-up will help to normalize blood circulation in the diaphragm and muscle tissues of the body. This moment is especially important to take into account the running training program for beginners.
Secondly, you must follow your breath. Smooth and measured breathing will ensure the use of all the muscles of the diaphragm and will exclude fast fatigue during classes.
Thirdly, if with a junction there were uncomfortable sensations in the right or left hypochondrium, you need to go to a quick step. Passing two hundred meters, you can return to run again. Here you do not need to put overheads - it is necessary to move slowly and confidently. Regular training, a gradual increase in load and running to the development of endurance will allow the body to adapt to the rapid redistribution of blood for all systems and organs.
How to start running
In order for sports activities to give real pleasure, especially at the initial stages, it is necessary independently or with the help of a coach to make a special training program. It is usually based on the physical fitness of a novice athlete and an integrated approach in conducting classes. The duration of hiking, and the occasional time, and the number of repetitions are taken into account. Even the training schedule can play a significant role.
Training programs running for beginners
Typically, training programs are compiled for a certain period of time, which can be four or ten weeks of the training plan. At the same time, the training themselves take no more than thirty minutes and are held from three to five times a week.
Such programs do not require a clear fulfillment of all items, they can be adjusted to themselves, taking into account the needs of their own body. For example, you can increase or shorten jogging time, without forgetting to reduce or increase the walking time accordingly. However, it is not necessary to change the duration of classes. It is also important to remember that the main thing here is the regularity of training.
Here is an example of the simplest training program for people with weak and medium physical training.
Week No. 1.
Training day | Duration of alternating jogging (min.) / Walking, (min.) | Number of repetitions | Time of cooling walking, min. | Total workout time, min. |
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Week number 2.
Training day | Time of warming walking, min. | Number of repetitions | Time of cooling walking, min. | Total workout time, min. |
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Week number 3.
Training day | Time of warming walking, min. | Duration of alternations Running (min.) / Walking (min.) / Running (min.) | Number of repetitions | Time of cooling walking, min. | Total workout time, min. |
Week number 4.
Training day | Time of warming walking, min. | Duration of alternating jogging (min.) / Walking (min.) | Number of repetitions | Time of cooling walking, min. | Total workout time, min. |
After such a four-week training course, you can safely continue training, running a few kilometers to 20-30 minutes a day. This program can fully prepare for full jogging of people with weak or medium physical training. There are other techniques involving more gentle stages, but they are already calculated for a longer period and can be carried out within ten weeks.
How to run correctly
The technique of running, especially at the initial stages of training, in no case provides sudden starts. Novice athletes, especially people who are accustomed to the "sitting" lifestyle, it is necessary to start training with long walks. When you can move cheerfully for an hour, without feeling any discomfort, you can proceed to short jogs, alternating them with a quick walking. This will strengthen the endurance of the body during physical exertion.
Influence of technology
How to run to reduce the load on the muscles, joints and internal organs, because when you contact the legs from the ground, the whole body gets the whole body? As a result, such jolts suffer not only to the skins, a hip joint and spine, but also the main human systems. To reduce the likely loads, special running techniques have been developed. Each of them experienced athletes are used in certain training conditions. However, for the beginner, it is much more important to listen to your own body, it is impossible to raise loads it is impossible. Only a competent and rational approach will achieve good results in the development of various techniques without the appearance of questions like: "Why is it soup while running? What to do?"
How else can you get rid of the appearance of unpleasant colic
Even if you follow all the basic rules and recommendations, but unpleasant pain still occurs during running, it is necessary not to just reduce the pace, but also to do very deep outways. According to observations that many athletes have made, the exhalations preferably do so that everyone coincides with the treadmill touch with the opposite side of pain. Thus, if the left side hurts, exhale should be done at the time of touching the right leg about the Earth. However, this does not mean that it is necessary to breathe very often. This can be done in one or two steps, the main thing is that the moment of the exhalation coincided with the contact of the leg and the earth.
This is explained by the fact that the muscles of the diaphragm are involved at the moment of exhalation. As a result of the strike of the leg about the Earth through the whole body, a push passes, which affects all major muscle tissues, including the working muscles of the diaphragm. This impulse can cause additional lateral cuts, during which the suffering body will receive a small rest, and the pain will pass.
Rescue slopes
Another effective way to remove pain is slopes. Performing simple exercises for removing spasms and stretching compressed muscles will provide a good effect. For example, such actions: Stop and make unhurried slopes ahead several times. Or raise first right hand, lean left and stay in this position for a few seconds, and then do the same exercise, but with a slope to the other side.
Of course, the emergence of any unpleasant feeling during sports does not allow for due satisfaction. What should be changed in the process of workouts, so that the question is, because of what and why when running it hurts side, no longer arose? Experienced athletes are advised on this:
- No need to join the moments of stress, fatigue or immediately after eating.
- Morning jog should be held no earlier than thirty minutes after waking up, so that the body can completely wake up and start full active activity.
- The most tangible effect of sports occurs after training in nature. If classes are carried out in order to develop endurance, it is desirable to apply a variable rapid pace while maintaining breathing rhythm. At the same time, strive to increase the length of the distances.
- In order for during the classes, the question arose: "Why does it hurt with side?", Before them should be carried out a full warm-up. It is better to use exercises on the main muscle groups. They are the basis of full and efficient training.
- It is important to remember that the run is not the power loads at all, however, the run to exhaustion can take away a lot of strength, so unwanted excessive evening loads.
In conclusion
Each person who has no contraindications to physical exertion may well highlight the time and find an opportunity for sports. With an adequate and competent approach to the performance of physical exercises, you can make an incredible contribution to the preservation of your health, beauty and youth. Successful training for you!
I am glad to welcome you on my blog - run lovers! Today we will look at the topic of "pain when running" for many athletes, we will deal with the reasons for its appearance and consider the options that can be done in each case.
Probably every runner when making jogging faced with such a problem when the pain occurs when running. At the same time, the pain could be so unbearable, it had to stop and finish the training. Pain when running may appear suddenly and start absolutely in any part of the body.
When performing a run, there may be pain in the side, in the knee joint, periosteum, etc. It must be remembered that the pain itself does not arise. It is preceded by some reasons. That is, certain factors influenced it. But if, for example, pain in the side can be caused by improper breathing, changing which it will pass, then the pain in the knee joint is the most serious problem, I would even say the error of the runner.
So let's look at every specific case when the pain may occur when running. And also we will immediately analyze ways to get rid of this pain. In brief form, I will give you several recommendations in case you felt pain in a particular part of the body. Let's in order.
- Knees.
If you feel pain in the knee joints, reduce the load, try to combine running and walking: up to five - seven minutes run, one - two minutes walking. It is best to buy a clock with a signal for interval training.
Check your running technique. Compare it with the one that I described in . If the pain does not disappear after a load reduction, you may have started inflammatory processes and it is worth consulting a doctor. In this case, the run must be stopped. The reason is complex - incorrect Not matching the load of the status of the runner, incorrect power, the mode of the day, stress.
You should pay attention to the above-mentioned factors that have influenced the appearance of ailment. Replace running classes and gentle training . Only after some time (half a year - a year, depending on the subjective factors) you can return to the full run.
Periosteum, shin.
In this case, most likely your legs are too tense. At the same time, the time of contact with the ground increases (must be extremely short) and the most important thing - the legs remain on the socks at the time of the vertical (this is an error). Collect again
, Pay attention to the position of the leg and foot while running. 
Pain in side.
Colic or contractions in the side is an acute temporal pain that is caused by a diaphragm spasm. This happens when in a diaphragm - the muscle located between the breast and the belly does not flow so much oxygen as it needs.
Pain in the right side are associated with the overflow of the liver blood. And in the left side - spleen, as well as with the weak development of the respiratory muscles, which does not provide proper expansion of the chest. In this case, I recommend moving to a slow run or step. If the pain is strong and does not stop, stop. But not sharply, smoothly reducing the pace.
If you are a professional athlete and you have sipped side during the competition, then there are many methods for reducing the sensitivity of pain in the side without stopping at the same time. Keeping breathing, try to strain the press and run in such a state some distance. You can also press in three fingers to the area where the pain is most stronger, and keep until it stops; Or also three fingers massage the painful area.
In a healthy person, tingling in the side during running talking about the incredibility. In this case, it is worth just to replace running on fast walking. In addition, learn how to breathe correctly. I repeat that the breath should be a diaphragmal (the so-called "abdomen"). Deep breathing. It also draws attention to exhalation. Exhale must also be good. Your body needs to get rid of carbon dioxide during running.
Note that the running training should not bring you unpleasant sensations, cause pain, strong fatigue and the like. Must be taking into account your genetic and physiological data, health, professional activities, the conditions in which you are. After jogging, you must feel a sense of satisfaction due to the fact that you have taken one more step towards your health.
Concerning , I would not recommend you to slow down with clarifying causes and lower load, since otherwise you will have to "heal the wounds" for a long time. Believe a person having significant experience in running. Be always careful and careful to your health.