What Causes Chest Pain When Running? + How To Avoid It!

If dizziness or chest pain becomes a regular part of your exercise routine, it's advisable to consult a doctor to determine the specific cause. Any chest pain should be evaluated by a doctor, especially if you are a middle-aged man, as heart disease often appears around this age. The most common heart disease is coronary artery disease, which occurs when coronary arteries narrow and slow blood flow to the heart.

Stable Angina

Stable angina refers to any type of chest pain that can occur for various reasons. Most commonly, this pain occurs when the heart muscle does not receive enough blood flow, especially if it needs to work harder. Symptoms of stable angina may include:

- Chest pain that feels like tightness, pressure, crushing, or squeezing, often radiating to a nearby area like the arm, back, neck, shoulder, or jaw.

- Chest pain usually occurs during strenuous activity and typically lasts 5 minutes or less.

- Additional symptoms like fatigue, shortness of breath, general weakness, dizziness, cold-like symptoms, and palpitations are less common but can occur.

Breathing in Cold Air

Running or exercising in cold air may not always be the best idea, especially if you already have respiratory issues. When you breathe in cold air while running, your lungs take in and cool the air, which can lead to lung irritation and chest pain.

Heartburn

Heartburn often occurs after eating certain foods, as stomach acid can temporarily flow back into the esophagus. This may cause a burning or stuck sensation at the top of the chest. The jostling motion during running can make heartburn a common cause of chest pain while exercising.

Rib or Intercostal Muscle Cramps

These muscles are located between the ribs and can cramp if not properly warmed up in cold weather before running. This can lead to sudden chest pain while running, which many people mistake for a heart attack.

Other Causes of Chest Pain While Running

Respiratory conditions like asthma or pneumonia can also cause chest pain during running. Additionally, conditions like Texidor’s Twinge, which causes sharp chest pain during deep breaths, may lead to brief episodes of unexplained chest pain. Sudden weather changes right before or during exercise can also contribute to chest pain.

Warning

Any chest pain lasting more than 15 minutes, whether alone or with symptoms like shortness of breath, sweating, sudden dizziness, or pain extending to the left arm or neck, could indicate a recent heart attack. In such cases, contact emergency services immediately.

Coping with Chest Pain While Running

As a runner, you may find that the first few minutes of running can set the tone for the entire session. A well-established breathing routine is critical to supplying your lungs with sufficient air and avoiding chest pain. Runners usually inhale and exhale through the mouth, allowing them to take in a large amount of air quickly. However, breathing solely through the mouth can reduce oxygen in the blood, making breathing harder and causing panting. Doctors recommend inhaling through the nose and exhaling through the mouth to prevent such issues. This may require you to count your steps—inhale through your nose for four steps, and exhale through your mouth for another four.

Preventing Chest Pain While Running

- Consult your doctor to create an exercise plan for better cardiovascular health.

- Perform physical activities with caution and avoid overly intense exertion.

- Maintain a balanced, healthy diet to achieve a healthy weight and normal blood pressure levels.

- If you smoke, try to quit. Avoid tobacco in all forms, including secondhand smoke.

- Learn effective stress management techniques to prevent chest pain.

- Avoid running or exercising in extremely cold or hot environments.

- If prescribed medication for this condition, ensure you take the recommended dosage daily.