Why does it hurt to breathe when you run?

Question

I just ran my first 5K and it hurt my throat everytime I would breathe in. It felt like needles on my windpipe. Why does that happen?

Thanks, DJC...

Now, is there anything I can do to prevent it?

I was talking about it hurting my throat, not my side. Please read the whole question before you answer.

Answer 1

This is because your body's oxygen demand is greater than its supply and intake ability. When this happens, your body begins to produce lactic acid to make up for the absent oxygen. This is the burning sensation you might experience in your muscles. However, if you feel it in your windpipe, the answer is simple. Your throat is dry. Running may be one of the healthiest and most active activities you can do, but it can also be one of the most dehydrating. Usually, the first and earliest symptom of the beginning stage of dehydration comes from pain and dryness feeling in your throat. I, too, have felt that when running long distance. The combination of the heavy breathing and the sweat demand quickly dry out the throat which causes the pain you feel. The only way that I know to prevent it is to keep hydrated. Drink a fair, but not excessive, amount of water before the activity. Drink plenty of water during the exercise. And consume a minor amount after the exercise. In the past, I would simply respond to my own thirst at the first sign. However, I have found out by experience that one's thirst can be toned down. In minor steps, you can reduce your own thirst for water during an activity by slowly drinking water less frequently. Naturally, your body might reject this at first, but adhering may calm down your body's water demand. However, if your throat becomes dry or painful to swallow, that is a sign to drink water right then, because as I mentioned earlier, it is associated with dehydration. I hope this is useful.

Answer 2

When you run for long periods of time you get a stitch, which is pain in your side. It happens to everyone and it very normal. Just make sure you stretch and warm up properly before you jog. It’s equally important to stretch and slowly cool down after your jog. The reason you get pains in your side is because your oblique muscles are not getting enough oxygen and it produces lactic acid. Lactic acid is produced by glucose and glycogen that your muscles produce during intense exercise.

If you get a stitch while jogging. A lot of times for some people it will help if you take deep breaths, and try opening and closing your rib cage by lifting your arms over your head as you inhale and bringing them down slowly while you are exhaling. Also when you get a stitch you should NOT just stop and breath, just walk while trying to take very deep breaths.

Hope it helps!