Expert tips to stop getting breathless during your morning run

In recent years, running has evolved from a simple fitness trend into a vital tool for managing weight and combating lifestyle fatigue.

However, many newcomers find themselves discouraged when they become breathless within minutes.

According to fitness expert Sumit Dubey, the secret to longevity on the pavement isn't better shoes or more speed—it is stamina.

To build endurance without the risk of burnout or injury, Dubey suggests a "smart" approach to training.

The golden rule is to start slowly; runners should maintain a pace where they can still hold a conversation comfortably.

Pushing too hard too soon is a common pitfall that leads to fatigue. Instead, increasing distance by no more than 10 percent each week allows the joints and lungs to adapt naturally.

Technique also plays a massive role. Deep belly breathing and incorporating strength training, such as squats and planks, can significantly reduce the physical effort required to move.

Furthermore, interval training—alternating between sprints and slow jogs—is a proven method to boost heart capacity and oxygen efficiency.

Nutrition and rest are the final pieces of the puzzle. Dubey emphasises that carbohydrates are an essential fuel, and skipping recovery days can actually hinder progress.

“Running is as much mental as it is physical,” Dubey notes, suggesting that breaking runs into smaller segments can help push through the "wall."

By staying consistent and listening to the body’s signals, anyone can transform running from a struggle into a sustainable habit.

Reader's note: This article is intended for information only and is not a replacement for professional medical advice. Always consult your doctor regarding medical concerns.