How To Breathe When You Run

Breathing might be something we do without thinking, but when you run, how you breathe can make all the difference. The right breathing technique helps you run further, feel stronger, and recover faster. Here’s how to master your breath on the move.

Why Breathing Matters

When you run, your muscles need oxygen to keep working efficiently. Poor breathing can leave you feeling fatigued too quickly, while controlled breathing helps you maintain energy and pace.

Breathe Through Your Nose and Mouth

A common mistake is trying to breathe only through the nose. When running, especially at a moderate or faster pace, it’s best to breathe through both your nose and mouth to take in more oxygen and release carbon dioxide faster. Think of it as fuelling your body with as much oxygen as it needs.

Match Breathing to Your Stride

A simple rhythm makes breathing easier to manage. Try starting with:

• 2 steps in, 2 steps out – inhale for two strides, exhale for two strides.

• On easier runs, you might find a 3:3 rhythm comfortable. On harder efforts, 2:1 can help you stay in control.

The key is to keep it smooth and consistent. If you feel breathless, slow your pace and reset your rhythm.

Belly Breathing Over Chest Breathing

Shallow breathing into your chest won’t deliver enough oxygen. Instead, practise belly (diaphragmatic) breathing:

• Place a hand on your stomach.

• Inhale deeply and feel your belly rise.

• Exhale fully, letting your belly fall.

This encourages fuller breaths and reduces tension in your upper body.

Stay Relaxed

Tight shoulders, clenched fists, and hunched posture all make breathing harder. Keep your posture tall but relaxed, let your arms swing naturally, and open your chest so your lungs have room to expand.

Practice Off the Run

Breathing is a skill you can improve even when you’re not running. Try deep belly breathing while lying down or sitting. This helps train your body to take deeper, more efficient breaths during your runs.