Running is one of the best aerobic sports since it stimulates the heartbeat, burns fat, promotes blood circulation, burns glycogen, and increases physical resistance. However, there are many people who, when starting in this practice, cannot endure the effort and experience profound exhaustion.
Widespread concern among runners is that they find it difficult to breathe when running, which leads them to feel drowned, tired, exhausted, and end up stopping the pace from recovering correctly and continuing later. Many aspects can intervene in this situation: the runner’s experience, the rhythm of the breathing, the heart rate, and the physical capacity. If you want to know why you find it difficult to breathe when running, we invite you to read this article by FastlyHealcarefully.
Why is it hard for me to breathe when running
When running is difficult to breathe, it does not matter if you are an inexperienced or experienced runner; if you run 20 kilometers or 5, what matters is how you live because it is the breath that allows runners to run more and better. After all, running is more than moving your legs, feet, and muscles.
When you run, you feed your muscles and your body. How? Through oxygen, you can go faster and further as you wish. When you are running, the body makes a significant effort that suggests that you offer your lungs, your heart, and your muscles more stored oxygen and more excellent carbon dioxide release.
The common mistake of many runners is that they start running at a higher rate than they can handle, which causes them to strain their breath and end up feeling so tired that they have to stop, and that is where the frustration appears. Ideally, run at a pace that allows you to breathe slower than the speed of your feet and muscles. Likewise, it is also essential that there is a rhythm between inhalation and exhalation, preventing this biological function from being carried out disorderly. While it may be difficult at first to get used to breathing properly while running, with practice, success is guaranteed.
It should also be taken into account that if you are an overweight person, smoke, and have never practiced sports in your life, it is logical that it is difficult for you to breathe when running because you do not have enough physical resistance to withstand said training. In these cases, the idea is that you start walking and running for only three minutes a day until your cardiac and pulmonary resistance increases. If this is your case, it would be advisable to take yourself seriously to quit smoking.
How to breathe correctly while running: breathing rhythm
The first thing you should know is that to breathe correctly while running, all your concentration must be focused on the rhythm of your breathing, which must be uniform, must not be forced, and must always be in the same tune. Many experts in running recommend a pattern of 2-2, which means: inhale and exhale for two strides over two steps. This frequency will allow you to control the rhythm of your breathing with the rhythm of your feet, which will facilitate your concentration, give you more excellent stability, and you will be able to achieve a greater impulse.
When a runner adopts this state of mind and body, they become practically robot-like, which allows them to remove from their mind any feelings of discomfort, pain, tiredness, fatigue, and any other symptoms that may be experienced during a race. Even the runner will enter a kind of mental peace that will significantly enhance the speed of their footsteps.
In the following article, we explain how you should run so as not to get tired .
Breathe running like you’re swimming
Swimmers have a very effective technique to support as many strokes as possible. And it turns out that your breathing is much slower than the movement of your body. How does this help us while we run? The body is deprived of oxygen when this happens, but the heart beats much faster. As the minutes pass, the body gets used to it and begins to compensate for the lack of oxygen on its own, processing the breathed air in a better way. To put this technique into practice, you can take one breath every three strides, which will give you superior performance even when you are not putting this breath into practice.
Relaxation and deep breathing
Deep and conscious breathing is promoted in meditation and is done through the diaphragm; it is the ideal breath to bring the mind to total relaxation. When we run, we must be free of any stress, worry, or problem that occupies our mind since this can cause distractions that alter the rhythm of breathing and trigger fatigue.
To run, take a deep breath; slowly inflate your abdomen and not your chest as much as possible when you take in air. Then, when you feel that you are at maximum air storage capacity, begin to exhale the air very slowly until the cycle starts again. With this breath and reaching an ideal concentration level, your heart palpitations also decrease to help you get to the goal more efficiently.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.