Have you ever had that feeling that you are suffocating, that you are short of breath when you go running? It's normal, "non ti preocupare", as they would say. It is a very common mistake in beginner runners, because starting to run has its fine print, and the bad thing about it is that no one warns you about it. At RUNNEA we are ready to lend you a hand, and in addition to giving you the relevant explanation of suffering from that unpleasant feeling of choking while running, we also provide you with the most effective solution to avoid it in your next training sessions.
Why do I choke when I start running? What are the main symptoms?
We feel that we do not get the oxygen we need, our muscles seem to be burning and our legs feel heavier and heavier as you go through the first few minutes of each training session.
The direct consequences are also more than evident:
- Your running pace is excessively fast.
- The way you breathe is not the most suitable for the activity you are doing.
Shortness of breath at the start of a run, the most logical explanation.
Simplifying a lot, and as we have told you, the problem derives from your low state of fitness, and also from the way you breathe while running:
- Breathing from the chest, the most shallow.
- Breathing from the stomach, diaphragmatic, deeper and more efficient.
But we still haven't given you the answer to the question: "Why do I feel short of breath and have that choking sensation while running?" It all has to do with the adaptation process that your own organism needs to adapt to the habit of running, even though this action is innate in human beings.
The ability of our own muscles to generate energy is directly dependent on the amount of oxygen we are able to put into the body. This oxygen is demanded as the muscles need it. The blood is in charge of transporting this amount of oxygen to where it is needed, and this is not done immediately.
The functioning of the cardiorespiratory system itself is what generates this deficit, because it does not arrive immediately. Faced with the lack of oxygen demanded by the muscles, the brain activates the alert, and that is when we begin to breathe more heavily, and even to pant to get more air into our lungs. Thanks to the entry of the alveoli, the oxygen needed by the muscle arrives through the blood, causing our heart rate to rise with an exorbitant heartbeat.
The most common problem: The appearance of the dreaded flatus.
With the above, the importance of breathing well when you run is vital, because otherwise, poor breathing is the direct cause of the appearance of the dreaded flatus, or whose more technical name corresponds to DAT (Transient Abdominal Pain).
At this point it is important to clarify that "from a scientific perspective there is some controversy about the mechanisms that cause flatus, since there are several hypotheses about it. Some point to the irritation of the fasciae due to friction, and others to a notable increase in the tension between the ligaments of the diaphragm and the stomach," says Iker Muñoz, RUNNEA trainer and PhD in Physical Activity and Sports Sciences.
Remembering that breathing from the stomach is the most efficient, since in the deepest inhalations we rely on all our lung capacity, and the air stays longer in the muscles, do not abuse the intake of liquid before running. Some experts advise against running on a full stomach.
Of course, once the flatus has already made its presence felt, there is no other way to pass the bad time than to slow down the intensity and pace of the run, even stopping if necessary. At the same time you press on the subcostal with those discomforts, and you carry out deep nasal breaths until the pain subsides.
The most effective solution: Warming up beforehand
When it comes to providing solutions to the problem of oxygen deficiency in the muscles when running, the most effective solution is, quite simply, to warm up beforehand. What many experts in the field also call the warm-up, whose mission is none other than to anticipate the need for oxygen in the muscles. In this way, the tendon and muscle tissues are warmed up to make them more elastic. Something that also has to do with minimizing the risk of possible injuries.
So, the general recommendation to get in tune before you start running, and adapt your body to the intensity of the training is to carry out the warm-up beforehand whether it's hot or cold outside. And don't think it will take much effort.
All you need is 10 minutes of gentle jogging, even walking for the first few minutes, and also a few short progressive changes of pace in the last few minutes of the warm-up. This will prepare your muscles well for running with the amount of oxygen you need at higher exercise intensities.
RUNNEA also suggests some simple and practical exercises that will help you work on diaphragmatic breathing, from the stomach:
Lying face up on the floor, put an open book, or your own hands, on your stomach.
With deep breaths you should notice how your hands or the book go up and down as you breathe in and out.
The trick to making these breaths more effective, and making them automatic, is to take in air by filling your lungs, and expelling the air by emptying your entire lung capacity.
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