Many people choose running as a way to exercise and stay healthy. However, if the running technique is incorrect, it can lead to discomfort such as chest tightness. So, what causes chest tightness while running?
Incorrect breathing technique causing chest tightness
When running, it is important not to breathe through the mouth, especially in cold weather. Breathing through the mouth allows cold and dry air to enter the throat and lungs without being warmed up and filtered by the nasal passages. This can cause discomfort in the throat, increase the risk of inhaling dust and bacteria, and lead to coughing and chest tightness. It can even increase the likelihood of respiratory infections.
Solution: Keep your mouth closed while running and breathe steadily through your nose.
Lack of warm-up causing chest discomfort
Starting a run without warming up and doing stretching exercises can lead to shortness of breath and chest tightness. Additionally, running with rapid breathing and excessive lung expansion can cause chest tightness.
Solution: Before running, stretch your limbs and start with a slow jog. Gradually increase the intensity of your workout as your body adjusts. Avoid sudden changes in speed, as it can lead to unstable breathing, coughing, and chest tightness.
Exposure to air pollution causing chest tightness
Running outdoors on days with heavy air pollution, such as during smoggy weather, is not recommended. Running increases breathing rate and makes it easier to inhale pollutants, leading to coughing, chest tightness, and discomfort that can be detrimental to health.
Solution: It is best to engage in indoor activities during smoggy weather. Use a treadmill for running instead.
Underlying medical conditions causing chest tightness
Individuals with angina, costochondritis, thoracic spine disorders, or intercostal neuralgia already experience chest pain symptoms. Running, which involves movements that engage the chest, can exacerbate chest tightness.
Solution: Seek timely medical treatment for these conditions.
Limited oxygen supply to the heart causing chest pain
Uneven breathing, running at a fast pace, or even running with added weight can restrict the oxygen supply to the heart, leading to chest tightness.
Solution: Maintain a steady running pace and practice deep breathing to resolve this issue.
