Running is a sport that can improve the cardiovascular system. However, there are some people who do not like this sport, even though running is an easy exercise to do and also has many benefits.
Apparently, one of the factors that makes people choose not to do this exercise is because they are quickly out of breath. Why so?
The causes of running out of breath when running actually vary, from making mistakes when running, having asthma, allergies, and so on. For those of you who have the same problem, don't worry, because the following ways can make you breathe better when running.
What you can do to avoid running out of breath when running
1. Warm up sufficiently
Warm up for at least 20 minutes by walking or jogging at a standard speed. Heating functions to prepare your body before doing exercise which gradually increases heart rate and breathing. Sweating is a good sign that your body has warmed up, so use it as a guide and then gradually start speeding up.
2. Practice proper breathing techniques
Incorrect breathing can be one of the causes of shortness of breath. If breathing is too shallow, then it will not be effective for air exchange. Try breathing deeply in the still position, start by calming yourself, inhale completely, then lower your shoulders slowly while exhaling. When you exhale deeply and force air out of your lungs followed by deep breathing, this is called abdominal breathing. This is indicated by your stomach moving up and down.
You can touch your stomach to feel the movement of the stomach, if the stomach moves up and down then you have been breathing properly.
3. Try running in the room
Try running in the room using a treadmill. For those of you who have complaints of difficulty breathing due to allergies, running in a climate-controlled environment can reduce allergy symptoms due to low temperatures, humid temperatures, and other causes.
4. Combine running and running
Take a break by walking for a while while running to restore stamina and allow you to breathe. Schedule intervals to walk before you gasp and set the time for the interval to run for 5 minutes and walk for 1 minute, then repeat this sequence. See if this can help you reduce or delay shortness of breath.
5. Walk with long steps
This movement can make you go further with minimal effort and can reduce the demands related to your cardiovascular system. Furthermore, you may not be aware of your breathing rhythm following the step movement when walking. When you step, you must breathe, this can make you not likely to run out of breath.
6. Breathe by mouth
Inhale through your mouth. Although the practice of breathing many suggest to breathe through the nose to control the flow of air, but when running your body will demand oxygen intake greater than the volume of oxygen that is channeled through your nose, so breath through your mouth is the best solution. As explained earlier, take a deep breath, do not breathe in a hurry, do long and stable breathing.
7. Run at the right speed
Try walking at a speed that can make you breathe easier. Use the speaking test to find out if your speed is correct. You must be able to speak with complete sentences, without panting. If you can't do it, then you have to reduce speed or take a break by walking.
What to watch out for
Dizziness and nausea are common symptoms of hypoxia (a disease caused by lack of oxygen) which also accompanies the exhalation of breath when running. These symptoms will disappear within a few minutes after your breath returns to normal. If symptoms continue to appear even though your breath has recovered, consult a doctor for further treatment.
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