Breathing While Running: Simple Techniques for Beginners

Feeling out of breath is the most common complaint of new runners. It usually means you are going too fast, not that something is wrong.

Why it feels hard

Running asks your body for more oxygen. When you are new to it, your heart and lungs are not yet used to the demand, so you notice your breathing more.

Slow down first

The simplest fix is to slow down. A pace at which you can speak a short sentence is a good sign you are in the right range.

Nose or mouth?

Breathe in whichever way feels natural. Most runners breathe through both nose and mouth, especially as effort rises. You do not need to force nose-only breathing.

Belly breathing

Try breathing deeply into your belly instead of shallowly into your chest.

• Place a hand on your stomach while you walk.
• Feel it rise as you breathe in.
• Practise this at a walk, then at an easy jog.

Rhythmic breathing

Some runners match their breath to their steps. For easy running, try:

• breathing in for three steps and out for two, or
• in for two and out for two, if that feels better.

Use whichever pattern feels comfortable, and let it shift naturally as you speed up.

Cold air

In cold weather, a light scarf or buff over your mouth warms the air slightly and may make breathing feel easier.

When to stop

Stop and seek medical advice if you feel chest pain, dizziness, or unusual breathlessness that does not settle with rest.

Tips

• Use the talk test.
• Walk breaks are allowed.
• Build up distance gradually and breathing will improve.

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