During the process, you noticed that your legs give out first, and only then do you feel short of breath. Or, on the contrary, you have noticed that you physically hold the rhythm and that your main problems are related to breath. In both cases, this article aims to analyze the causes, as well as give you some tips to avoid these ailments when you go for a run.
To feel better physically and to prevent your legs from sagging, the most important thing is to get your body used to it by training it progressively. This means going for a run several times a week and gradually increasing the difficulty of the workouts. Additionally, you may want to include leg exercises to do at the gym, which are useful for strengthening the lower limbs.
As for breathing, however, you must know that it is essential during training; moreover, it is possible to solve these problems by means of some exercises. This is why we advise you to do a good warm-up, to increase the resistance, to breathe with your mouth and to correct your posture when you notice that you are short of breath .
What to do to prevent the legs from sagging?
Stretching your muscles before starting your workout can help you harness every last drop of energy in your legs; in fact, stretching and warming up favor a greater flow of blood to the muscles and this allows them to contract better.
Likewise, the stretches will also stimulate a more efficient release of nutrients to the muscles, to prevent rapid absorption of lactic acid. So, it’s important not to forget to stretch and warm up your muscles for at least 10 minutes before you start running.
2. Start slowly
Starting to run with slow, short steps is ideal. You can gradually increase the pace until you reach the desired level. You should know that if you start too fast, you run the risk of running out of energy or producing too much lactic acid, which can cause pain in the legs.
Next, keep in mind that staying hydrated can help you limit lactic acid buildup and prevent leg twitching, especially in hot weather. So, be sure to replenish the fluids lost during exercise by drinking water.
4. Eat before and after physical activity
Since it can’t be otherwise, it’s important to go out for a run with enough nutrients in your stomach, but also to stay hydrated. Keep in mind that it is important to nourish our muscles by giving them the necessary amount of protein, carbohydrates, healthy fats and salt.
Also, after an intense workout, the next two meals should include solid protein to help rebuild muscles. In addition, we recommend a hearty green salad and fresh vegetables to recharge the body with valuable minerals.
What to do if you are out of breath?
1. Correct your posture
First, we recommend that you work on your posture while running. This means making sure you have your head up and your shoulders back. In this way, you will open your chest and assume the best posture to facilitate breathing.
2. Breathe through your mouth
While running, it is important to inhale and exhale mainly through the mouth; breathing through the nose at the same time helps the air in and out. Keep in mind that when you run it is vital that you feed your muscles with the oxygen they need.
For sure, breathing through the mouth is the most effective way to inhale and expel oxygen. To get the most out of your breathing, make sure you don’t run into chest breathing, preferring abdominal breathing.
3. Warm up sufficiently
Without a doubt, warming up is one of the most important aspects of improving breathing and running performance. It not only prepares the muscles of the body, but also prepares the lungs so that they can progressively increase the intensity.
At the same time, warming up is a way to get the cardiovascular system moving, where heart rate and breathing increase due to increased demand for blood, nutrients and oxygen.
4. If you are short of breath, increase the resistance
The last piece of advice we want to give you concerns the need to perform a good warm-up. In fact, you must know that on many occasions, resistance is the main cause for which the runner has breathing difficulties.
For this reason, it is important to work on endurance, varying the pace and progressing gradually. In this way, it will be possible to gradually build the necessary resistance to avoid any type of respiratory problem.
To conclude: what to do if you are short of breath or if your legs give out
Don’t forget that to keep your legs from sagging or out of breath, it’s important to perform strength training, healthy nutrition, and low-impact activities that build the foundation and prepare your body for running.
In addition, it must be considered that the less weight the body will be forced to carry, the less the legs and joints will be subjected to overload; as a result, the risk of injury will decrease significantly.