Why do I pant a lot when running?

Severe panting while running may be caused by both physiological reasons and disease reasons. For example, if you do not exercise enough in your daily life and run occasionally, your body may not be able to adapt, which may lead to severe panting. In addition, if you are obese, your cardiopulmonary function will be greatly affected, which may also easily cause this phenomenon. Of course, if you have some heart disease or respiratory disease, it may also cause this phenomenon.

How to deal with side stitches while running

To avoid side stitches, first of all, your pre-race diet should be based on low-fiber foods. For example: millet porridge, bread, tomatoes, potatoes, grapes, grapefruits, etc.; secondly, warm up fully, stretch and relax the body.

If you get a stitch in the side during a game, you should stay calm. Since stitches in the side are caused by spasms of the respiratory muscles (intercostal muscles and diaphragm), stretching and relaxing the diaphragm for a period of time can relieve the symptoms. You can try crossing your hands, raising your palms upward above your head, while taking deep breaths continuously for half a minute. Another method is to use the opposite method of abdominal breathing, that is, the stomach contracts when you inhale and expands when you exhale, and then take a deep breath again when the pain is slightly relieved.

Breathing rhythm while running

You can count your steps silently while running and breathing. For example, if you use a 2-2 breathing rhythm, you should inhale once when you step with your left foot, inhale once when you step with your right foot, then exhale once when you step with your left foot again, and exhale once when you step with your right foot again. And so on. If you use a 3-3 breathing rhythm, you can breathe in for the first three steps you take, breathe out for the next three steps, and so on. When you feel like you can't control your breathing or pace, you can change your breathing rhythm to calm yourself. Practice different breathing rhythms, such as 2-2, 3-3, 2-3, 3-4, etc., to see which one works best for you, especially on different routes (such as how steep the mountain is), in competitions, and in easy runs.

There may still be some people in life who think that they should breathe through the nose while running, which will only consume more energy and prevent them from running easily. It can be seen that they need to breathe through the mouth, which will consume less energy and make them run easily and comfortably. Of course, if they feel any discomfort while running, they need to stop.

What should you pay attention to when you first start running?

1. When you first start running, pay attention to stretching after running: If you don’t stretch after running for a long time, the elasticity of your muscles will decrease. It not only affects the size of your stride, but also your running posture. For example, many cases of pain on the outer edge of the knee are caused by tightness of the outer thigh (iliotibial band). Whether you are a beginner or an experienced runner, stretching after running is essential.

The stretching method for the outer thigh (iliotibial band) is: stand with your legs crossed and close together, bend your body downward and try to touch your toes, until you feel a sore and swollen sensation on the outer side of the back leg, hold for 30 seconds, and then switch to the other leg. Repeat 2-3 times.

2. When you first start running, pay attention to a proper diet: eat and drink an appropriate amount of water before running. You can eat a small amount of banana or a small piece of bread, etc., but avoid running on a full stomach. It is best to run for 1 hour after eating. You can eat normally if you run for more than 60 minutes.

3. When you first start running, pay attention to drinking water correctly: If you have a regular habit, you should drink water 20 to 30 minutes in advance, but you should not drink too much water. After running, you should replenish water appropriately. The best thing is to drink a moderate amount of salt water, which is more beneficial to your health.