How do you breathe when running? As a running coach, this is one of the most common questions I hear from new runners, and sometimes even experienced runners are confused about the best way to breathe when running.
Here are expert tips and advice on how to breathe when running, to make sure your runs are productive and comfortable:
Check your posture.
Make sure you use good running form by keeping your torso straight, and avoid bending at the waist. Staying upright and with your shoulders back helps open up your lungs, allowing you to breathe more efficiently. If you’re hunching over, your lungs will constrict, making it harder to breathe.
Try to keep your jaw relaxed and your mouth slightly open, which will make it much easier to breathe.
Breathe from your belly.
The key for how to breathe when running is deep belly breathing.
When you breathe from your diaphragm rather than shallowly from your chest, you maximize the amount of oxygen that enters your body. Deep belly breathing also helps you avoid side stitches and reduces anxiety, so you’ll feel more relaxed as you’re running.
Inhale through your nose and mouth.
To do deep belly breathing, take a deep breath in through your mouth and your nose, which allows you to get the most amount of oxygen. Your muscles need oxygen to keep moving and breathing in just through your nose simply won’t deliver enough.
As you’re breathing in, push your stomach out while pushing down and out with your diaphragm. If your upper chest is expanding, you’re breathing too shallow, which could lead to a side stitch.
Exhale through your mouth.
You should exhale through your mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you inhale more deeply.
Use rhythmic breathing.
Rhythmic breathing involves synchronizing your breaths with your running strides, creating a harmonious flow between your steps and breaths. Synchronizing your breath with your strides not only helps you maintain a steady pace, but it also allows you to maximize the efficiency of your breath, enabling you to run longer and with less effort.
Some runners like to use a 3:2 breathing pattern, where you count three steps when you inhale, two when you exhale. So, as you step, left foot, right foot, left foot, count, “1, 2, 3” to yourself as you’re inhaling. Then as you exhale, step with your right foot, left foot, and count, “1, 2” to yourself.
You may also find that using a 2:2 breathing pattern works well, where you inhale for two steps and exhale for two steps. This pattern helps maintain a steady rhythm and can prevent you from feeling out of breath too quickly.
Feel free to experiment with different ratios to find what works best for you. The goal is to establish a comfortable and natural rhythm that allows you to maintain a consistent pace throughout your run.
Keep it to a “conversational pace.”
As a beginner, try to run at a pace at which you can breathe easily. Use the “talk test” to figure out if your pace is appropriate. You should be able to speak in full sentences, without gasping for air. Slow down or walk if you’re running out of breath.
Don’t overthink it!
If you relax and slow the pace, breathing problems often take care of themselves. Just try to breathe naturally when needed, with most of the air coming through your mouth.
What If I Feel Out of Breath When Running?
It’s common for beginner runners to feel out of breath when running.
If breathing is difficult and you feel that you can’t catch your breath when running, you’re probably running too fast. Slow your pace so that you don’t have that out-of-breath feeling. In some cases, you may have to slow to a walk. That’s OK! As you make running a consistent habit and and build your endurance, you’ll be able to increase your pace and that out of breath feeling will subside.
Can Cross Training Help Improve Breathing and Endurance While Running?
Yes, cross-training activities such as swimming and yoga can be incredibly beneficial for increasing lung capacity. Swimming forces you to breathe more efficiently, as you need to coordinate your breath with your strokes. Yoga, on the other hand, focuses on controlled breathing techniques that can help expand your lung capacity over time. By incorporating these activities into your routine, you can strengthen your respiratory system and build endurance in a variety of ways.
More on Getting Started With Running:
- When Does Running Get Easier?
- 30-Day Beginner Running Schedule
- How Beginner Runners Can Build Endurance
- 14 Things Every New Runner Should Know
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
