7 Ways not to run out of breath when running & bull; hello healthy

Running is a sport that can improve the cardiovascular system. However, there are some people who don't like this sport, even though running is a sport that is easy to do and also has many benefits.

As it turns out, one of the factors that makes people choose not to do this sport is because they quickly run out of breath. Why so?

The causes of running out of breath when running actually vary, from making mistakes while 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 quickly

1. Doing adequate heating

Warm up for at least 20 minutes by walking or jogging at a standard speed. Warming up serves to prepare your body for exercise which gradually increases heart rate and breathing. Sweating is a good sign that your body is heating up, so use that as a guide and then gradually start accelerating your pace.

2. Practicing proper breathing techniques

Incorrect breathing can be one of the causes of shortness of breath. If breathing is too shallow, it will be ineffective for air exchange. Try breathing deeply in a still position, starting with calming yourself down, inhaling completely, then lowering your shoulders slowly as you exhale. When you exhale deeply and force the air out of your lungs followed by a deep breath, this is known as abdominal breathing. This is indicated by your stomach moving up and down.

You can touch your stomach to feel the movement of the belly, if the stomach is moving up and down then you are breathing properly.

3. Try running indoors

Try running indoors using treadmill . For those of you who have complaints of difficulty breathing due to allergies, running in an environment with a controlled climate can reduce allergy symptoms due to low temperatures, humidity, and other causes.

4. Combine walking and running

Take short breaks from walking while running to restore your stamina and allow you to breathe. Schedule an interval for walking before you gasp and set the interval for running for 5 minutes and walking for 1 minute, then repeat this sequence. See if this can help you reduce or delay shortness of breath.

5. Walk with long strides

This movement can take you further with minimal effort and can reduce the demands placed on your cardiovascular system. Furthermore, you may not be aware of the rhythm of your breath following your walking steps. When you take a step, you are definitely breathing, this can make it less likely that you will run out of breath.

6. Breathe through the mouth

Inhale through your mouth. Although many breathing practices recommend breathing through your nose to control airflow, when running your body will demand a higher oxygen intake than the volume of oxygen delivered through your nose, so mouth breathing is the best solution. As previously explained, take a deep breath, don't inhale hastily, take a long, steady breath.

7. Run at the right speed

Try walking at a pace that makes breathing easier. Use the speaking test to find out if your pace is up to par. You must be able to speak in complete sentences, without panting. If you are unable to do so, then you must slow down or take breaks by walking.

What you need to watch out for

Dizziness and nausea are common symptoms of hypoxia (a disease caused by lack of oxygen) which also accompanies running out of breath. These symptoms will disappear within a few minutes after your breath returns to normal. If symptoms persist even though your breath has recovered, consult a doctor for further treatment.

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