How not to suffocate while running?

The problem of running out of breath while running is familiar to almost every beginner runner, but it can be successfully managed. The most common mistake beginners make is that they start running too fast, instantly exhausting their aerobic capabilities.

The main rule to solve this problem is to run slower, maintaining the so-called conversational pace. If you can speak calmly while running, it means the intensity is chosen correctly and there is enough air.

Try to breathe with your mouth and nose simultaneously to provide your lungs with a sufficient amount of oxygen. Attempts to breathe exclusively through the nose while running often lead to oxygen starvation and premature fatigue.

A clear breathing rhythm helps many people, for example, when the inhalation is done on three steps and the exhalation on two. Such a rhythmic approach calms the nervous system and synchronizes the work of the respiratory and muscular systems.

Increasing the total lung volume and endurance takes time and regular training, so be patient. Just a few weeks of systematic exercise will cause your body to adapt, and breathing will become significantly easier.