Chest Pains While Running

I am 22 generally fit and healthy (5'6 9 1/3 stone), I go to the gym 2-3 times a week and found it pointless not being able to 'Do anything' with it so to speak.

That is when I thought
1) I hate being stuck in a gym.
2) You feel like you get somewhere when you run.
3) You can build up and in time run races/marathons.

The only problem is when I run I tend to get a tight chest, and my throat gets a little clogged. Is there anything that I can do to overcome this? This is the ONLY reason that has stopped me starting to run earlier.

I would be grateful for your feedback.

Kind Regards

Danielle

– Danielle, Leeds, UK

Answer by Dominique: Hi Danielle,

Good to hear from you — and I can see exactly why running appeals to you. The gym has its place, and I value what it does for strength and injury resilience. But you're right: running gives you something the gym simply doesn't. A sense of progress, of going somewhere, of races and distances ahead of you.

I'll break my response down as follows:

1. Running at conversational pace
2. Building up your running slowly
3. Take the long-term perspective

Running at Conversational Pace

My first recommendation is this: slow down. A lot. The tight chest and clogged throat you're describing most likely mean you're running faster than your body can comfortably handle right now.

The speed you're aiming for is called conversational pace — and it means exactly what it sounds like. You should be able to hold a full conversation while running, without gasping or panting. This is also known as easy running, and it forms the backbone of any well-structured running programme.

Running at easy pace does several things at once. It gives your body time to adapt to the physical demands, allows your lungs to supply your muscles with oxygen efficiently, and keeps injury risk low. It's also — and this matters — genuinely enjoyable. You can lose yourself in a podcast or an audiobook without your chest tightening up on you.

One more thing on this: the tightness you're feeling is most often a matter of effort level rather than your heart — although exercise-induced asthma can also cause a tight chest and throat when running. But if it doesn't ease off once you slow down — or you notice any other symptoms alongside it — I'd point you straight to when to see a doctor for a running injury, so you know exactly what to look out for.

Building Up Your Running Slowly

This leads directly to my second point — building up your running slowly. You're fit from the gym, and that's a genuinely useful starting point. But running places different demands on your body, and I'd encourage you to let it adjust to this new kind of effort rather than pushing through.

My advice is to start with a combination of easy running and walking, and progressively reduce the walking periods over time. Take a look at my Beginner Running Programs — they'll give you a clear structure to follow. I'd also recommend browsing my page on Increasing Mileage Safely, and having a read of common beginner running injuries so you know what else to watch for as your mileage builds.

Take the Long-Term Perspective

Given your current fitness, you may find beginner programmes feel easy. That's fine. Have a look at them anyway — and notice how they're constructed.

Slowly building up the running, bit by bit. Slowly reducing the walking, bit by bit. Slowly getting you fitter, bit by bit.

Many of us go into something new with too much enthusiasm and not enough patience. My advice to you is to take the long-term perspective — months, years, decades of running ahead of you. You have plenty of time. Take it easy. Take it slowly. Build up your running gradually.

Running is hard at times, but chest pains are a signal, not a badge of effort. Slow down, build sensibly, and that tightness should become a thing of the past. I hope you enjoy every step of it, Danielle.

Kind regards,
Dominique

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