DO THIS DAILY If You Struggle to Breathe While Running
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- Опубліковано 17 чер 2024
- Are you struggling to breathe while running? Running breathlessness is very common for beginner runners. Health professionals who specialise in breath retraining say that non-elite athletes can benefit immensely from breathing exercises and can expect to see results in 2 weeks by doing respiratory muscle training for 5 minutes per day. Learn how in this video.
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00:00 Intro
00:31 Assessing Your Lung Function
02:08 Body Oxygen Level Test Results
02:59 Breathlessness from Intensity
03:20 Shape of the Lungs
03:34 Improve Breathing Patterns
04:03 Respiratory Muscle Fatigue
04:53 Breathlessness from Unfamiliar Exercise
06:00 Respiratory Muscle Training
Resources in this video:
Paper 1: Changes in respiratory muscle and lung function following marathon running in man. www.researchgate.net/publicat...
Paper 2: Effects of respiratory muscle training on performance in athletes: a systematic review with meta-analyses. pubmed.ncbi.nlm.nih.gov/22836...
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im srry for the confusion it took me 20min and 21sec whattt should i do🤔🤔🤔
the test and tips were really helpful for me! love the channel, keep up the good work!
Good to hear from you. Thanks for watching and glad it was helpful. I look forward to seeing your feedback on future videos 🍪
Just subscribed! Great tips
Here 4months before an interview great tips 😊authentic detailed video of breathing problem
Great edit, mate!
Glad you enjoyed it mate
Thank yoo so much it was really helpful
You’re welcome 😇
Totally relate to your swimming story mate - had exactly the same experience when I got back in the pool last year. It's nice to hear I'm not the only one who went through that!
Haha same 😝
Great tips...thanks Brodie!
You’re welcome 😇
I have a good physical condition but when i m jogging i ve to catch my breath after 1km of moderate running. No muscles fatigue, nothing. I can lift weights easily but when i m running this happens. No heart or lungs problems. I m starting to think that this is my problem. At the counting no breathing exercise i ve got about 25 secs. I will try to improve this exercise and then run again to see the difference
I might have some tips in my next video to help you 👏
I was struggling while Doing workout in the gym 😅 thanks
15 seconds here and before he showed the score board I was thinking that I've owned the challenge lmao
🤣🤣🤣 me too
Same! LOL
Same !! Haha
Same!
Damn bro , I'm 67 with copd and smoke snd got 40 but I can't run far
Respiratory said like it’s magic 😊
I’ve always been able to hold my breath pretty well, since I always played around with breath holding when I was bored. So doing the breathing exercise at the start of this video, I was easily able to hit “elite “level. But if I try to jog I’m gasping for air and my muscles are fatigued within about 30 seconds of moderate running and I have to slow to a walk to recover.
The gasping and fatigue is probably due to training factors rather than lung capacity.
I’m the same way I can hold my breath for minutes. It freaks my wife out. But running I’m out of breath a lot even tho my body wants to keep going.
i am not sure how relevent his test is for running/ i know breath experts use it to determing your breathing patterns in relation to anxiety.
if you are fatigued after 30 seconds, then you are going too fast, nothing else. do not run cold, or if you do, do so at a pace you can do so without using your mouth to breathe.
lots of things can affect you, i do not like the presence of people, of course i have grown and got over it, but i could be cruising along nicely, not needing mouth to breath, looking like an olympian, then i put my head up and a group of people are coming towards me can distort my breathing patterns, so i prefer to run at night, less to offset my deep rooted inner issues.
anyway back on track. warm up. start slow. breathe through nose only, this will force you to go at a pace you can maintain. realise your level, i am tall, skinny, and relatively experienced around the 5k mark. i stopped running now i only usually complete 50-66% of that distance, sure it is a mental thing, but also i start going too fast, and i give up.
shallow breathing comes from the mouth. most runners, well no, all runners will use the mouth when going at any sort of pace, sure the extra 3 inhales from the nose to fill the deeeper air sacs will get more air in but if it distorts your rhythm how is it helpful??
i dont see how muscles can be fatigued, it's jogging, stretching is very important, not many runners will have as many issues as me in terms of tightness and body alignment, but i do fine. running is mental get out of your mind, put music on or a talk and listen to it, this will stop u focusing on stuff and allow things to happen naturally....
do maybe julia reppel's pre run warm up prior to a run, pace urself with nasal breathing, slow jog for at leats 10 mins and slowly, little by little, increase pace. as pace increases you need more oxygen, build it slow and last or you'll be stopping in no time.
Very interesting video! I really do huff and puff a lot during running and would have never thought less breathing might be better.
Great video!! I coach in school and young people don't know how to breathe! I'll be taking some of your tips back to training with me for my girls :)
Glad you enjoyed Catalina! Thanks for watching
I have asthma . I need this information
it improved 27min and 21sec for second try
Nice Brodie, either your editing skills are improving enormously or else you found a good video editor?? Either way, bravo!! I don’t remember this info in your book but it is about time to listen to it again anyway! Now you’ve given me some training I can do on public transport, where I spend 2-3 hours almost day , so thanks for that!! 👍🏻👍🏻
Editing is all me 😅 yes I have fumbled my way through the first 30 videos and starting to find my feet.
The topic of Breathing didn’t make the cut in the book unfortunately
@@RunSmarterwithBrodieSharpe Ohhh BRAVO Brodie!!! Must be bloody time consuming!! Though they will be up online for many many years to come, so it's worth a little effort, well done!!
It’s very simple really. If you’re struggling to breathe while running its because you’re running too fast. Slow down and run at a slower pace. Walk if necessary. Running fitness builds up slowly: there are no shortcuts or hacks. And most of all, don’t listen to UA-camrs trying to make it more complicated than it really is. Like walking, running is a normal human activity, but one that requires a higher level of fitness than walking to do over a non-trivial distance. But if you’ve got asthma, see your doctor, as thats a medical problem, not a running problem, and one that can make running more difficult.
Appreciate your input Pete 🤜🤛
8 seconds I don’t think I’ve grasped the meaning of urge to breathe lol
It’s a tough one. Required a bit of practice for me too
1st try 25 second hold
2nd try 23 second hold
3rd try 35 second hold but i was on bed
4th try 28 second hold but still on bed
5th try 33 second hold
I can run 1.6kilometers in 7minutes 23 second
But my friend can ran it under 7 minutes
We both started running same day and we both have same weight
But his diet is twice the times of mine
But still confused how he could run faster than me without getting tired
Great findings. Thanks for sharing. My next video might be able to help answer this question
Thanks for this! I've been trying to improve my breathing while running, and it is a challenge. Here's my question: When I hold my breath on a light inhalation, I can hold it beyond 40 seconds. When I hold it at the end of the breath, I can barely last 23 sec. Should I be taking a bigger inhalation while running?
Glad you found the video helpful Tiffany. Hmm it’s hard to say. My advice would be not to focus on the size of your breath when running but more the quality. Find a nice rhythm of breathing depending on the intensity of the exercise and focus on the breaths getting lower into the lungs
what is it called when you only breath out consciously and let your body breath in for you while running?
Only using one nostril is best especially while scampering up a steep incline or doing intervals. The one nostril approach is easy just use tape to stick one side of nose closed. Alternate the nostril on even days.
Never heard of that 😅 very interesting
hi. new subscriber here. i can also apply this to cycling, right?
Welcome!! Thanks for watching I don’t see how cycling would be different 🤔
Yk I do a ton of breathing exercises and stuff so I was able to hold it the whole time without any urges which makes sense but I didn’t expect to get that elite level scoring bc a 4:51 mile is good but it’s not elite or anything
18 sec hold
I have a heart condition and was surprised that I held for 33 seconds..
I only have 12-15% heart function and get winded very quickly..
That’s amazing 🤩
12 sec
I just turned 36, almost all my life I played football (soccer) at least 2-3x a week, sometimes mixing other sports as well, I'm in good shape. BUT all my life i struggled with my breathing, cardio. I could only hold my breath for 15seconds on this test.. wonder why :)) I am always the best in sprints, but I could never in my life run 1km without like, dying (...many times) :P
7 sec
I play the tuba, so not too surprised I got 33 and a half seconds. Hell yeah for breathing exercises!
A paper was just released last week showing respiratory training helps half marathon performance. I’d say you’ve have enough training 😅
@@RunSmarterwithBrodieSharpe hell yeah! Only issue is that I can’t run for shit, since I’ll get some mean shin splints
@@RunSmarterwithBrodieSharpeI got 25 second. Wonder what it would be if I hadn't smoked for the last 30 years.
I’ve been losing my breath and hyperventilating since I was a kid trying to run. The burn is ungodly. I was always the slowest runner. Even the really out of shape morbidly obese kids ran faster and had more air then me.
Thanks for sharing. I’m working on a video next that you might find helpful.
I struggle too. My heart rate sky rockets at even a slow speed jog like 7-8kmh. Any advice or a video might be useful.
13 first time but I had just finished a .25 jog. 22 after I gave myself time to breathe.
Edit: If you watch this video after a physical activity, don't forget to let yourself catch your breath first!
Good insight there! Well done 👏
When I run, it feels like I have an asthma attack. It's hard to get air in and out, like there's a restriction. No other activity seems to have that affect, it's unique to running. Also, I scored 9 seconds on the test.
Asthma induced exercise, is still asthma lol. See your GP lol
I noticed that I was running to fast when I couldn't get 1Km running. As a child I went to football school and it had a lot of running, but at high school I got more sedentary. My brain still thinks i can run at that speed and I auto go to full speed. If I control my speed I can do 2Km in 13 minutes, but my breathe is limiting it in the end part.
That’s a great improvement though! Well done 👍
I’m able to jog 8 miles at about 9:34 per min breathing through my nose only. If I run much faster I have to also have to incorporate oral breathing as well.
👍
47 secs of hold
I honestly value the transparency that we're losing as an audience
Everyone could feel from the beginning that Steven was sketchy as a joke
Funny how things unfold
This is incorrect, the urge to breathe isn’t oxygen driven but co2 driven. It is the rise in acidity in the blood created by the increase in co2 that creates the urge to breathe.
Thanks for the input 😇 totally aware of this (takes me back to my physiology classes) but made a conscious effort in the video to keep it simple and focus on the practical stuff. I understand it will upset the science minded but appreciate the comments for others to read.
Obviously that urge is connected to your blood oxygen saturation as your body will scream at you to force a breath if the oxygen isn’t sufficient to buffer that acidity.
That said, there are a few more complex considerations to assess here.
Agreed! Thanks for your input
No need to watch now thank you 😊
Damn, was hoping for some real info to fix this issue in myself….
47:24 seconds
Amazing 🤩
Hi! What does it necessarily mean when you mention breathing with your belly? It might be hard to describe, but how should that feel when doing the pump method?
Good question. I’d say if your belly is moving out and your upper chest is steady, then it would be pretty close to accurate
@@RunSmarterwithBrodieSharpegotcha! Thank you!!
Ayo I got the 40+ sec seems like I have the potential to run more I just need to sleep early
40 second easy
that joke was so funny I had to borrow air from my stomach
🤣🤣
This is interesting but there is a big issue with this test, it's hard to get consistent results, the breath hold test can vary wildly depending on how empty your lungs are, even a small amount of residual air can lead to a big difference in breath-hold time.
my bolt score is 25. and i havent exercised in roughly 10 years.
Amazing 🤩 good job
@@RunSmarterwithBrodieSharpe essentially given that i'm in poor shape, it's good? good to know
When is a bicycle not a bicycle?
When it turns into a driveway!
🤣🤣 👏
The urge to urged is urging in our reaction to breath and take Oxygenite
Struggling to breathe while “running” ….ummm yes. That’s what I’m doing when I run out of breathe and stop too early lol. 😂
🤣
48
I hold my breath....and I am at heaven now😂
35 sec
13 second
I was suprised when I got 47 sec felt like I could’ve gotten 60+ easily
Excellent 🥳
damn.. i'm 1 sec short.. i got 19secs
I hardly hold 18 sec....and whoz holding. Upto 40 sec is insane...if it was hold breath after inhale i can upto 1 min
I got 40. Im 67 with copd and smoke wtf. I did just start training again tho. I cant run 100 yards lol. I have cut back on cigs but its tough
Well done for getting back into fitness 👏 it seems like your co2 tolerance is fine 😅
19 seconds i suck also i got asthma as well so i carn't hold my breathe for long.
18 sec
20 secs
I did 20 but i just got home from a run. It didnt go well. I got super tired really fast and suffered through it.
Haha maybe try again tomorrow 😅
I learned in the military to hold my breath for a fraction of a second when running as this allows your body to up take more oxygen with every breath !!! Soon, you will see your breathing actually slow as your body is getting all the oxygen needed for your expenditure of energy !!!
Amazing 🤩 thanks for sharing
I could hold it longer up to a minute, but the first urge by "gut punch" was at 10 seconds so I breathed in oxygen and didn't continue it as I thought I was following the instructions correctly.
My calfs becomes lactic almost immediately, but I never have problems with my breathing.
Glad to hear. Not sure how new to running you are and whether the adaptation process needs more time but if the calves continue then maybe consider slowing down, wearing shoes with a greater heel drop or if you are a toe runner transitioning to a different foot strike.
I just hold it hold for 47 😓 how should Improve it 🤔
47 is good! You can do some breathing exercises to help. This video explains it well The Proven Way to Run Faster Without Getting Tired (That No-one is Talking About)
ua-cam.com/video/sHApQmIAWYo/v-deo.html
are normal levels different based on age - 80
Good point. Probably but I haven’t come across research on it
39:40
Only 1 min 20 sec😢😢
20min and 11sec what should i do
🤔🤔
Call Guinness world records and task for a trophy 🏆 😅
20 second
Well done 👏
🎯 Key Takeaways for quick navigation:
00:00 *Les exercices de respiration peuvent aider les athlètes non-élites à contrôler leur respiration et à améliorer leurs performances en deux semaines avec seulement cinq minutes d'exercice par jour.*
00:48 *Le test BOLT peut aider à évaluer la capacité pulmonaire en mesurant le temps qu'il faut pour ressentir le besoin de respirer après avoir retenu sa respiration. Un score de plus de 40 secondes est idéal.*
03:00 *La forme des poumons est comme une larme, avec plus de sacs d'air au bas. Pratiquer la respiration profonde et utiliser la technique nez-bouche peut améliorer l'efficacité respiratoire.*
04:23 *Les muscles respiratoires peuvent se fatiguer, affectant la capacité à respirer profondément. Pour les débutants, il faut du temps pour renforcer ces muscles et s'habituer à l'exercice.*
06:08 *L'entraînement des muscles inspiratoires peut améliorer les performances sportives. Des exercices simples comme la respiration abdominale et la méthode de la pompe peuvent renforcer le diaphragme.*
Made with HARPA AI
what? I got 47 seconds and still comfortable breathing afterwards. But when running I’m not that elite level for sure 😢
Running level and ability reaches far beyond the breath hold test. Good to see you are doing well with the test though 👏
Man just an advice, put your prompt above your camera.
I'm just paranoiac thinking you're looking at someone behind me, I just looked 4 times over my left shoulder while watching this video.
Haha sorry buddy. I made this video over a year ago and I have since bought a teleprompter 😅😅
l got 44 seconds
Only 10 sec hold
Plenty of room for improvement! Will help your running for sure!!
I almost died for holding it 50 sec HAHAHAHAHAHAHAHA
Haha maybe you need to listen more carefully to the instructions 🤣
I got 15 and I go to the gym every day and bike 1-2 days a week wtf
Thanks for trying it out. Maybe work on a new breathing strategy and see if it improves in a few weeks
Thanks man
24 secs
Well done 👏
My score 43 sec
Amazing 🤩
52s
👏 well done
How about running above 6,000 feet elevation in an arid desert environment
😅 probably a bit different from the demographic the video was intended for 😅 altitude training isn’t in my wheelhouse but I’ll look into some research.
@@RunSmarterwithBrodieSharpe it’s all good, I retired from the military and my average 3 mile (5k) run at this elevation is 19:49.
When I go to a lower elevation it’s around 18:50-19:00 minutes
I’m 45 years old as well.
Thanks for the info
Impressive! Amazing work Eddie 🥰
@@RunSmarterwithBrodieSharpe I joined the military at the age of 17, been around the world to 56 countries and 49 US States. Multiple wars and even being blown up. Retired at the age of 36….i kept my fitness. Why not, but always seeking an improvement. 4:11 minutes of planks also helps
40+
👏
I just did for 15 hardly bro
Some room for improvement
👏
I breathed long and exhaled less during my 1st run today. I feel a little discomfort in my chest now. Did i breathe right?
It might be a medical issue, we definitely don’t want to take chest discomfort lightly. Perhaps consider getting a doctor to assess your symptoms.
@@RunSmarterwithBrodieSharpe it's gone for now. But it happens again when I run beyond my limits. Could it really be a symptom of something serious? I am only 17 and not obese!! But to be honest I felt like the taste of blood in my chest it's hard to describe that feeling.
Oh I remember it felt like I was inhaling*iron smell*. But I didn't cough blood.
Update: i don't feel that discomfort anymore. I think i ran too much on my first run that's why my body couldn't adapt it. I am good now@@RunSmarterwithBrodieSharpe
My Score 15 😢
Room for improvement 👏 it might go a long way to helping your running
The background music is very distracting
100% agree with you! This video is over a year old and I have improved my approach and editing so much in that time. Now this video takes off 12 months after publishing and I hate everything about it 😂
@@RunSmarterwithBrodieSharpe hugs .. too bad utube doesnt support multiple audio tracks yet.
I can hold for 120s.😂
Amazing 🤩
I got 10 seconds 😂
Room for improvement 😇
i got 12 lmaooo
Next video will really help you out! Hang in there
34 sec
Great work!
22 😂
That’s what I got too 😅
Bro, is something wrong wit me. I get 11 seconds in and im feeling the urge to breathe.
Perhaps the quality of your breath needs work? As in using your lower lobes of the lungs. Or try to improve your CO2 tolerance (I’ll do future videos on this).
WHO needs to purchase that restriction device. Wear no mask, 1 mask, wearing 2 masks is just common sense.
Dr Fauci was really onto something. 😂
🤣🤣
Don't run. simple.
🤣🤣 not sure a lot of people watching this video would follow this advice 🫣