I feel short of breath after running for a while, and what should I do if I feel short of breath as

Very normal. After running about 300 meters, the glycogen in the muscles is depleted and blood sugar and oxygen are depleted. If you run too fast, you will feel heavy, sore, and swollen when you form anaerobic metabolism.

If you are not in good health, it is recommended to walk after 300 meters (walk about 300 meters), and jog again when you feel that your physical strength has recovered. It will feel much better if you cross-exercise it this way. It is recommended that the distance of each workout should not exceed 2 km.

After a month you can gradually increase the distance. There is a relationship with lung capacity, but it is mainly due to energy metabolism that causes you to breathe faster and shorter.

1 exhale 2 steps or so, 1 inhale also 2 steps, moderate speed running or jogging is OK, regular exercise you will not feel tired quickly, because the body adapts to the new strong and powerful energy metabolism mode.

Generally speaking, according to your physical condition and running speed, you can take two steps and one breath, two steps and one breath or three steps and one breath, three steps and one breath. When the breathing rhythm is adapted to the running rhythm and a habit is formed, shortness of breath and rhythm disturbance can be avoided, which is extremely beneficial for deepening the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the appearance of "poles" during running.

Inhale through your nose while running. Breathe through your nose and coordinate with your running rhythm to meet your body's oxygen requirements. As the running distance and intensity increase, the oxygen demand increases, switch to the breathing method of mouth and nose inhalation and mouth exhalation, and inhale and exhale slowly, thin and long, with the mouth slightly open and exhale, and avoid large and rapid breathing or panting.

When you are short of breath when you run and feel breathless, it is due to insufficient exhalation, and the carbon dioxide is not excreted sufficiently, which occupies the alveoli and restricts the intake of oxygen. To increase the volume of your exhalation, exhale through your mouth and consciously increase the amount and time you exhale.

There are many people, especially those who usually lack exercise, not long after they start running, they will feel muscle soreness, weakness in their limbs, chest tightness and shortness of breath, and inability to breathe, in fact, this is a very normal physiological phenomenon, called "pole".

The phenomenon of "poles" occurs because the human body has physiological inertia, and the inertia of different systems and organs of the body is different, the inertia of muscles is small, and the inertia of internal organs is large. When the human body has just entered the state of movement, the various body organs with different inert properties have not yet entered a coordinated and unified working state. The cardiopulmonary system can not give enough oxygen to the muscles in time, and the metabolites such as carbon dioxide and lactic acid produced during running cannot be metabolized and discharged in time, resulting in hypoxia and accumulation of metabolites in the body.

So you will have difficulty breathing, muscle aches, and a feeling of reluctance to continue running, which is the phenomenon of "poles".

Most people will encounter this situation in the process of running. However, the difference in the strength of individual physique, the level of exercise, and the intensity of exercise lead to different people's "poles" in different times, reaction intensity and duration. People who usually exercise less and have weak physical fitness, carry out high-intensity exercise, the "pole" phenomenon will appear earlier, and the reaction will be large and lasts for a long time, otherwise, it will appear later, the reaction is small, and the time is short.

Some professional athletes, when jogging for not too long distances, may not experience the "pole" phenomenon at all.

Before running, be sure to do adequate warm-up activities to prepare your internal organs for intense exercise. If you don't warm up, poles can easily happen, and some people may give up running because they can't get through it. When you start running, don't run very fast as soon as you come up, you should slowly increase your speed within the range you can bear, so that your body can gradually enter a good state of exercise.

Lack of exercise, you can start to walk slowly for a period of time and then change to brisk walking, feel that brisk walking is no problem, after starting to jog, exercise a little bit, can not exceed your own load at once.

1. The increase in the number of exercise breathing is definitely good for health, and can enhance the cardiopulmonary function.

2. The process of gas exchange between the body and the external environment is called respiration. Through respiration, the body takes in the oxygen required for metabolism from the atmosphere and excretes the carbon dioxide produced, so breathing is one of the basic physiological processes necessary to maintain the body's metabolism and other functional activities, and once the breathing stops, life will also end.

3. Air is as indispensable to the human body as sunlight is to all things. All activities of the human body need to consume energy, and energy is mainly food, but the pure matter must be oxidized by the inhaled oxygen to release the energy.

At the beginning of running, or at a slower pace, the oxygen demand is small, and it can be met by breathing only through the nose. If the temperature is low or running against the wind, nasal breathing is more necessary, so that the air entering the lungs can be warmed and humidified by the nose hair and nasal mucosa, so as to avoid inhaled dust and bacteria causing cough, tracheitis, abdominal pain (often referred to as bifurcation), stomach cold and other diseases.

When running for a long time or at a faster speed, nasal breathing is difficult to meet the body's need for oxygen, and if you only use nasal breathing, it is easy to fatigue the respiratory muscles. At this time, the mouth should be opened to cooperate with breathing to relieve the pressure on the respiratory muscles. Of course, it is not enough to open the mouth completely, it is best to open the mouth slightly, grit your teeth lightly, and roll up the tip of your tongue against the palate slightly, allowing air to enter and exit from between your teeth.

When breathing, pay attention to be even and rhythmic, exhale short and strong, and inhale slowly and evenly, with appropriate depth. Breathing rhythm and pace When running, people are generally accustomed to freely adjusting the breathing rhythm according to their own needs, in fact, the breathing rhythm should be closely coordinated with the pace.

Usually the breathing rhythm of jogging is one breath every 2 3 steps, one breath every 2 3 steps, and keep the breathing even and depth consistent, so that the running will feel light. As the distance increases, fatigue becomes apparent, and it is necessary to slow down or stop and take two steps to adjust the pace of breathing.

Enhance the depth of exhalation Many people do not pay attention to the depth of their breathing when running, so when they continue to exercise for a long time, they will experience shortness of breath, which can cause a feeling of tightness in the chest and difficulty breathing. Some people pay attention to deep inhalation, but they often ignore the depth of exhalation.

The definition of running refers to the use of feet by land animals to move. It is defined in movement as a stride in which both feet do not step on the ground at the same time. It can also be an aerobic exercise or an anaerobic exercise.

Paying attention to fitness and running is the most basic requirement for physical fitness, to run, you must first fitness, strengthen your physique, and at the same time warm up before running to avoid running affecting your health.

Running is one of the most common forms of physical exercise, mainly because of the simplicity of running technique and the lack of special venues, clothing, or equipment. Running can be done in the gym, on the sports field, on the road, or even in the fields and woods. You can master the speed, distance, and route of your own running.

Hello friends!

Damn sports maniac, your question: what's going on when you can't breathe while running?

My answer: 1. If your lung capacity is poor, you can do some endurance training to enhance the working capacity of your lungs. Increase the amount of breathing in your lungs. You can do aerobic endurance exercises, anaerobic endurance exercises and aerobic and anaerobic mixed exercises.

2. The specific plan can only be made according to your training situation, so I can't give you any plan now, only the suggestions above.