Why do you feel like your lungs are on fire the first 15 minutes of running?
When you start running, your body needs more oxygen to meet the increased energy demands of your muscles. To get this oxygen, you breathe faster and deeper, and your heart rate increases. This can cause your airways to become irritated and inflamed, leading to a feeling of shortness of breath, chest tightness, or a burning sensation in your lungs.
Here are some reasons why your lungs may feel like they are on fire during the first 15 minutes of running:
1. Increased oxygen demand: When you start running, your body's oxygen demand increases rapidly. This is because your muscles need more oxygen to generate energy for movement. In order to meet this demand, your breathing rate and depth increase, which can lead to airway irritation and a feeling of burning in your lungs.
2. Airway constriction: As you breathe faster and deeper during exercise, your airways may become constricted. This is caused by a combination of factors, including the increased airflow, changes in body temperature, and the release of certain chemicals in the body. Airway constriction can make it more difficult to breathe and can exacerbate the feeling of burning in your lungs.
3. Acid build-up: When you exercise, your muscles produce lactic acid as a byproduct of energy production. If lactic acid accumulates in your muscles faster than it can be cleared away, it can cause your muscles to become fatigued and sore. This can also lead to a burning sensation in your lungs, as the presence of lactic acid can irritate the airways.
4. Dehydration: If you are not properly hydrated before and during exercise, your body may not be able to produce enough saliva to keep your airways moist. This can cause drying and irritation of the airways, leading to a burning sensation in your lungs.
_Tips to reduce lung burn during running:_
- Warm up properly: Warming up before your run can help to gradually increase your body's oxygen demand and reduce the risk of airway irritation. A 5-10 minute warm-up jog or dynamic stretching routine can be helpful.
- Hydrate: Make sure to drink plenty of water before, during, and after your run to stay hydrated. This will help to keep your airways moist and reduce irritation.
- Start slowly and gradually increase: Avoid trying to run too fast or too far too soon. Start slowly and gradually increase your distance and speed as your fitness improves. This will allow your body to adapt to the demands of running and reduce the risk of lung burn.
- Use proper breathing technique: Focus on breathing deeply and rhythmically through your nose and mouth during your run. This will help to ensure that you are getting enough oxygen and reducing the risk of airway irritation.
- Consider your environment: Certain environmental factors, such as pollution, allergens, or cold air, can also exacerbate lung burn. Avoid running in areas with high levels of air pollution or during times when pollen counts are high. If you are unable to avoid these triggers, consider wearing a face mask or running indoors.