Breathlessness While Running: Understanding and Improving Your Fitness

Have you ever experienced breathlessness or a need for more air when running, even when you had cross country jogging last year? Your parents might say it's because you're just starting to run. However, there's a bit more to it. Your physical conditioning is at play, and understanding it can help you better enjoy and master the art of running.

Why Do You Feel Breathless While Running?

Casey, your parents have a point. During physical activities like running, your body needs to produce a balanced exchange rate of CO2 and O2 faster than you move. Even if you perform at a 730 pace after several miles while in shape, or at a 930 pace when you're out of shape, you will still feel breathless. The longer you train, the faster you will become. However, at your current conditioning level, you will get out of breath whether you're running at 730 or 930 per mile. It's important to continue training and embrace the discomfort that comes with it. Do it because you love it!

Medical Considerations

Assuming you have clearance from your doctor for physical activities, if you experience chest pain or abnormal fatigue, it's advisable to check in with a healthcare provider again. The amount of breathlessness depends on your level of fitness and your sports background. Even athletes can get out of breath during a run, but their bodies can handle it more efficiently.

Advantages of Previous Athletic Experience

Having done exercises and sports in the past that involve endurance gives you an advantage. This experience helps in developing strong tendons and ligaments, leg and hip muscles, and overall neuromuscular adaptation. Distance running training takes a long time, often years, and requires serious dedication. If you're new to running or taking a break from training, it's normal to experience breathlessness frequently.

Training Tips for Improving Breathing

To improve your cardio fitness, run regularly, ideally 4 times a week, and learn to pace yourself to stay within the proper heart rate zone. Start with aerobic base training, working in zone 1 and 2. To stay in zone 2, you may need to go much slower than usual or even walk up hills to keep your heart rate around 50 to 60 percent of your maximum heart rate. After building basic aerobic endurance for a month or two, you can start adding intervals of zone 3, alternating between zone 2 and 1. Later, you can progress to zone 4, working at or above your aerobic threshold into the anaerobic system. For athletes, you can add short sprints in zone 5.

Estimating heart rate and understanding heart rate zones is crucial. A good way to gauge this is by learning the Borg scale of perceived exertion or using a heart rate monitor or chest strap. These tools can help you determine whether you're working within your ideal zones and adjusting your pace accordingly.

All the best! Happy trails!