Problems related to shortness of breath while running can be overcome by adjusting a few habits.
It is normal to feel short of breath when exercising, especially when running. Increased activity causes an increase in breathing rate to bring oxygen into the body. Here are some tips to help alleviate shortness of breath while running:
Start properly
Warming up is an important part of getting your body ready for any exercise. It also helps your body get used to physical activity and feel comfortable running.
Start by jogging or walking for at least 15 to 20 minutes before gradually increasing your running speed. If it is cold and dry outside, your airways may constrict, making breathing more difficult. Take extra time to warm up properly.
Practice breathing techniques
Focusing on breathing techniques can also help your lungs get enough air while running. If you breathe shallowly for too long, you run the risk of becoming short of breath. Anxiety can also make symptoms of shortness of breath worse.
Try breathing deeply into your belly, focusing on relaxing your arms and upper body. Breathing from your diaphragm can help increase the amount of oxygen entering your lungs, making your workout more effective.
Adjust running speed
If you are running and find yourself short of breath with exertion, slow down, walk, or stop until your breathing returns to normal. Higher intensity exercise can increase your risk of shortness of breath. Take 1-2 minute walking breaks between 5-10 minute running intervals.
Maintain a comfortable running pace until you can increase the intensity of your workout for 10 or 20 minutes without feeling out of breath.
Adjusting running speed according to breathing rate helps reduce the risk of shortness of breath. Photo: Freepik
Maintain correct posture
To increase the amount of oxygen in the body and feel comfortable, pay attention to your posture when running. Maintain good posture, keeping your head in line with your spine, not leaning back or leaning forward. Runners should also avoid hunching or slouching forward.
Breathe rhythmically
Rhythmic breathing allows a person to take in more oxygen and reduces stress on the body. Every time the foot hits the ground, the impact force can put pressure on the body. Rhythmic breathing allows the pressure on the diaphragm to be reduced and the pressure on both sides of the body to be equalized.
To prevent muscle imbalances, alternate your exhalations between your strides. Keep your breathing steady as you run, inhaling every two steps, then exhaling every two steps. If you run at a faster pace, you can use three inhales and one exhale.
Breathe fresh air
Breathing fresh air allows us to breathe easier. If you are running outdoors in an urban area with air pollution, choose a time when traffic is at its lowest. Avoid busy roads, lots of traffic, construction sites, or traffic jams.
Shortness of breath or difficulty breathing while running is natural, but if this happens after slowing down, stopping, or even resting, seek medical attention. This could be a sign of a serious heart or respiratory condition.
Bao Bao (According to Livestrong, Healthline )
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