What causes chest pain while running? No illness

Chest pain during running may be related to factors such as muscle fatigue, improper breathing, acid reflux, intercostal neuralgia, and excessive exercise intensity. In most cases, it is a physiological response that can be relieved by adjusting the exercise mode, and there is no need to worry excessively.

1. Muscle fatigue

Excessive contraction of the pectoralis major or intercostal muscles during running may lead to lactate accumulation, causing temporary soreness. Commonly seen among first-time exercisers or individuals who suddenly increase their physical activity. It is recommended to warm up thoroughly before exercise and stretch the chest muscles after exercise to gradually increase the training intensity.

2. Improper breathing method

Rapid and superficial breathing can cause diaphragm spasms, stimulate intercostal nerves, and produce a sharp sensation. It should be adjusted to abdominal breathing, maintaining a rhythm of abdominal bulge during inhalation and contraction during exhalation, and avoiding breathing heavily with the mouth.

3. Gastric acid reflux

Running immediately after a full meal may cause the reflux of stomach contents to stimulate the esophagus, leading to burning chest pain. Avoid eating high-fat foods two hours before exercise and drink a small amount of warm water to relieve discomfort.

4. Intercostal neuralgia

Cold stimulation or improper posture may induce transient inflammation of the intercostal nerves, manifested as needle like pain. Pay attention to keeping warm during exercise, adjust running posture to maintain trunk stability, and pause exercise if pain persists.

5. Excessive exercise intensity

Rapid heart rate leading to temporary myocardial hypoxia may cause chest tightness or dull pain. It is recommended to control the intensity of exercise within the target heart rate range through heart rate monitoring and gradually adapt to intermittent running.

In daily life, it is important to warm up thoroughly before exercise, choose breathable sportswear, and avoid intense exercise in extreme weather conditions. If you experience persistent chest pain, difficulty breathing, or dizziness during running, you should immediately stop exercising and seek medical attention for investigation. Regular exercisers are advised to undergo regular cardiopulmonary function assessments, replenish electrolytes promptly after exercise, and maintain a regular sleep routine to prevent exercise related chest pain.