How to Breathe While Running

Are you struggling to catch your breath on your runs? Whether you're a beginner or seasoned runner, proper breathing can transform your running experience. Every runner knows that breathing patterns change with running intensity. At rest, you might take 12-20 breaths per minute, but during running, this can increase to 40-60 breaths per minute. Understanding how to control your breathing can help you maintain a steady pace and reduce fatigue. Let's explore proven breathing techniques that can help you run longer, stronger, and more comfortably.

Running Breathing Pattern: Which is Best for You?

The most effective breathing pattern is one that feels natural and matches your running cadence. Rather than forcing a specific pattern, try syncing your breath with your footsteps.

Best Breathing for Easy Runs (3:3 Pattern)

• Take three steps while breathing in

• Take three steps while breathing out

• Perfect for recovery runs and long, slow distances

• Helps maintain a relaxed, sustainable rhythm

  
  

Best Breathing for Tempo Runs (2:2 Pattern)

• Take two steps while breathing in

• Take two steps while breathing out

• Ideal for most training runs

• Creates a natural, efficient rhythm

  
  

Best Breathing for Speed Work (2:1 Pattern)

• Take two steps while breathing in

• Take one step while breathing out

• Best for high-intensity running or racing

• Maximizes oxygen intake during hard efforts

Should I Breathe Through My Nose or Mouth When Running?

Many runners wonder whether they should breathe through their nose or mouth. The answer? Both! Breathing through both your nose and mouth allows maximum oxygen intake while running. Breathing through your nose helps filter air and activate the parasympathetic nervous system, while mouth breathing enables the higher volume of breathing needed during exercise.

How to Fix Common Running Breathing Problems

1. Fix Shallow Breathing While Running.

   Instead of taking shallow breaths from your chest, focus on deep belly breathing. Place your hand on your stomach - it should rise and fall with each breath.

2. Prevent Side Stitches from Breathing

   Maintain steady breathing patterns appropriate for your effort level. Irregular breathing can lead to side stitches and reduced performance.

3. Stop Getting Out of Breath When Running

   While proper breathing is important, overthinking it can create tension. Let your breathing flow naturally with your running rhythm.

   
   

Running Breathing Exercises for Beginners

1. Pre-Run Breathing Exercise

   Before your run, lie down and practice deep breathing. Place one hand on your chest and another on your belly. Your belly should rise more than your chest with each breath.

2. Running Breath Control Exercise

   Start each run at a conversational pace where breathing feels natural. This helps establish proper breathing patterns that you can maintain as intensity increases.

3. Progressive Breathing Training

   As your pace increases, let your breathing naturally become quicker and shallower. Trust your body's natural responses to increased effort.

How to Develop Your Personal Running Breathing Pattern

Remember that breathing patterns are highly individual. While the patterns described here work for many runners, the best approach is to experiment and find what works for you. Pay attention to how different breathing patterns feel during your runs and adjust accordingly.

Quick Tips to Improve Your Running Breath Control

• Start every run slowly to establish proper breathing

• Practice belly breathing during daily activities

• Match your breathing to your running pace

• Stay relaxed - tension makes breathing harder

• Gradually increase your running intensity as breathing improves

• Breathing strips can help to improve airflow. Nothing fancy is required, we use the Breathe Right Nasal Strips

When to Seek Help for Running Breathing Problems

If you consistently experience any of these breathing issues while running, consult a healthcare provider:

• Persistent shortness of breath

• Wheezing during or after running

• Chest tightness

• Difficulty catching your breath after stopping

• Dizziness or lightheadedness

The key to optimal breathing while running is finding a natural rhythm that matches your effort level. Focus on deep, rhythmic breaths that coordinate with your stride, and allow your breathing pattern to adjust naturally as your intensity changes. Remember that like any aspect of running, breathing efficiently takes practice. Start with these evidence-based techniques, but listen to your body and adapt what works best for you.