By clearing the lungs before a run, athletic performance will be more efficient and comfortable. The lungs supply the body with oxygen to the rest; however, when they are weakened or contain mucus, the oxygen supply is poor. You can release them through breathing exercises, with vitamins and other nutrients, or with medications.
Steps
Method 1 of 3: Free the Lungs with Breathing Exercises
Step 1. Perform controlled breathing
This technique, as the name suggests, involves taking deep breaths to eliminate phlegm that may build up in the lungs. To put it into practice:
- Take two or three big breaths. Try to inhale as much air as possible, then exhale as much as you can. This way, you can move the phlegm and expel it later.
- Take four or five regular breaths and then proceed with two or three more deeper breaths. Repeat this step one more time, alternating between normal and deep breaths.
- At the end of your last breathing session, start blowing and panting for the purpose of clearing your lungs (which is what you are actually trying to do).
- Take two or three regular breaths and then try coughing to get rid of the phlegm.
- Repeat the complete procedure as needed or until you feel your lungs are clear.
Step 2. Practice the controlled cough technique
Coughing is the body's natural way of clearing secretions from the lungs. You can easily do it even when you are already running. To put it into practice:
- Sit on a chair or bench. Lean forward by crossing your arms in front of your stomach; this position favors maximum lung expansion.
- Take a deep breath and hold your breath for three seconds. As you inhale, you should feel your stomach expand and press on your arms.
- Open your mouth slightly and do a short, sharp cough. As you do this, compress your diaphragm with your arms on your stomach in an upward motion.
- Inhale slowly and gently through the nose to allow secretions to escape from the lungs more easily.
- Finally he spits out the phlegm.
Step 3. Find someone who can tap your back firmly
This movement helps dissolve the phlegm in the lungs. Ask a person to help you by following these steps:
- Ask her to cup her hands and strike her back while holding her hands in this position. Start from the middle of your back and move your hands upwards.
- This is a technique that helps loosen mucus and allows it to be expelled through the mouth.
Method 2 of 3: Free Your Lungs with Products Available in the Kitchen
Step 1. Use mint to clear your lungs before running
Rub peppermint oil or a Vicks Vaporub-like ointment on your chest to dissolve phlegm. Mint is effective because it contains menthol which acts as a decongestant. It is also considered a ketone, which helps dissolve mucus.
If you wish, you can also drink a mint tea or inhale the vapors that are released by its oil
Step 2. Drink plenty of water before and after your run
Hydration is important for thinning mucus or secretions. Water also helps reduce the viscosity of phlegm in the lungs, making it easier to expel it through coughing.
- You should sip it frequently throughout the day. The amount of fluids each person needs to stay hydrated is subjective and depends on each individual. However, in general, an adult man should consume an average of 3 liters of water and a woman about 2.2 liters.
- Drink very cool water if you have a dry cough (without expelling phlegm), as it helps to calm it down. An unproductive cough can irritate the throat more easily, rather than helping to clear the lungs.
Step 3. Increase your vitamin C intake
This valuable nutrient is known for its properties against cough-associated lung spasms and for improving lung function. Lime is an excellent source of vitamin C, add it to the water you drink.
Other foods rich in this precious element are peppers, guava, dark green leafy vegetables, kiwis, broccoli, berries, citrus fruits, tomatoes, peas and papaya
Step 4. Take Vitamin A
One of its functions is to rebuild and repair internal mucous membranes, which in turn help strengthen the lungs. Carrot juice is rich in beta-carotene, which is converted into vitamin A in the body.
Other foods that contain this vitamin are sweet potatoes, dark green leafy vegetables, squash, dried apricots, cantaloupe, red peppers, tuna, oysters, and mangoes
Method 3 of 3: Clear the Lungs with Drugs
Step 1. Get some expectorants
This type of medication helps reduce congestion in the lungs, chest and throat; it also helps to eliminate secretions present in the lungs more easily.
- The most common generic expectorant is guaifenesin. You can take it as an integral part of your running preparation process.
- The dosage of the immediate release formulation is 200-400 mg to be taken by mouth every four hours or as needed. If you are taking the slow release one, the correct dose is 600-1200 mg every 12 hours.
Step 2. Take acetylcysteine (mucolytic)
This is another type of drug that helps eliminate secretions that have built up in the lungs. It works primarily by thinning the mucus, allowing you to expel it more easily. However, it can be difficult to take it when you run, because a nebulizer (or inhaler) is needed.
Use the nebulizer to inhale 5-10ml of this active ingredient every four to six hours
Step 3. If you have asthma you need to talk to your doctor about albuterol
This inhaled drug increases the flow of air into the lungs. If you have asthma, even that induced by physical activity, your doctor may prescribe this medicine. Make sure you have it with you at all times, especially if you are engaging in a run or performing other types of physical exercise.
Salbutamol relaxes the muscles in the airways, which typically tighten during an asthma attack, instead allowing for better air circulation in the lungs
Step 4. Know when to see your doctor
If you suffer from constant blockage of the lungs, which limits your ability to run or do other activities during the day, you should contact your doctor. Other situations in which it is necessary to go to the doctor are:
- If you cough up blood. This may be a sign of internal bleeding in the respiratory tract. If the blood is bright red in color, you have an upper respiratory tract problem, while if it is a coffee-like brown color, it means there is damage in the lower respiratory tract.
- If you have night sweats or a cough is accompanied by fever for a week. This could indicate tuberculosis or other serious medical conditions.
- If you have been trying to cure your cough for more than six months but without results; it could be a sign of chronic bronchitis.
