How to improve dyspnea while running?


When we first started running, we always had difficulty breathing, especially beginners, who are not used to running, so there will be difficulty breathing.

Four reasons for difficulty breathing while running

The first is poor heart and lungs. Usually we need 10 to 12 times more oxygen when we run than when we walk, so we usually feel short of breath as long as we run. This is when we increase our oxygen intake.

The second is very shallow breathing. Most first-timers take many shallow breaths, and they're short. The main reason is that they breathe with the upper part of their lungs and cannot take in more oxygen efficiently.

The third is muscle tension. If you can't relax effectively, your lungs are less efficient at delivering oxygen. If our efficiency is low, we naturally take in less oxygen, so we experience shortness of breath when running.

The fourth reason is that the ribcage does not open. Many of us now work on our desks, which in the long run will cause our spines to curve, which will lead to obstruction of the chest cavity and affect the oxygen intake of the chest cavity during running.

How to improve dyspnea while running

First, correct your breathing pattern. Breathing while running needs to match our speed. Don't get entangled and attached to mouth breathing or nose breathing. If you run slower, you can satisfy us by breathing through your nose. The amount of oxygen inhaled is slightly faster, and breathing through the nose and mouth is sufficient. If it is faster, the mouth and nose should work together to deepen the breath.

The second is to control the breathing rhythm, also known as rhythmic breathing, that is, your running breathing and your pace cooperate with each other. The breathing rhythm during jogging can be two steps, one inhale, two steps, one exhale, or three steps, one inhale, three steps, one exhale. The fast running speed training can be adjusted to one step, one inhale, and one exhale at a time. In addition, it is recommended that beginners do not perform fast running training first, and then gradually increase the running speed after they are used to running and can easily master their breathing.

Third, practice abdominal breathing. The advantage of this breathing method is that the first one can discharge the carbon dioxide after metabolism more completely, and the second one can increase the oxygen capacity when we inhale. In this way, we can take a deep breath, expand the stomach for five seconds, then hold the breath for one second, then slowly exhale, close the abdomen for five seconds, practice for five minutes, and learn it in a few days. This method can also be done by stroking the abdomen with your hands while lying on the bed. At this time, we can clearly feel the ups and downs of the abdomen and better grasp the rhythm.

Fourth, open the chest, you can improve the chest and shoulders by doing more chest and shoulder exercises, and gradually increase the opening of the chest.