Breathing Tips for Running: How to Not Run Out of Breath

Co-authored by Shira Tsvi and Hunter Rising

Last Updated: July 21, 2024 Approved

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Whether you’re going for a jog or running a long-distance race, controlling your breathing while running is important to build up your stamina and speed. Even though breathing comes naturally, there are a lot of small, simple changes you can make so you don’t run out of breath. Keep reading to learn the proper techniques for breathing on runs so you don’t run out of breath.

Things You Should Know

Breathe through your nose during gentle jogs and through your mouth during intense runs to get the most oxygen.
Breathe from your diaphragm. To do this, expand your belly instead of raising your chest when you breathe in.
Sync your breathing with your footsteps. Try inhaling for 3 steps and exhaling for 2 steps.

Section 1 of 5:

Nose or Mouth Breathing?

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Breathing through your nose is ideal since it helps warm up the air and filters out irritants. However, it's not always possible to breathe through just your nose when you're running at higher intensities. Fortunately, on light jogs and slow runs, this shouldn't be a problem. If you do find it tough to only breathe through your nose, try inhaling through your nose and exhaling through your mouth.^{[1]
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When you raise the intensity of your run, you'll need more oxygen, and it may be hard to breathe with just your nose. Since you can inhale and exhale through your mouth faster, switch to mouth breathing during high-intensity runs so you don’t lose your breath.^{[2]
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Section 2 of 5:

Best Breathing Technique for Running

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Do diaphragmatic breathing to get more oxygen. Diaphragmatic breathing, also known as abdominal or belly breathing, expands your lungs to their full capacity.^{[3]
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Shira Tsvi
Personal Trainer & Fitness Instructor

Expert Interview. 7 January 2020.} Rather than raising your shoulders and chest when you breathe in, try diaphragmatic breathing by pushing your belly out as you inhale. When you exhale, purse your lips and blow the air out slowly.^{[4]
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- When most people breathe, they raise and lower their chests as their lungs expand and contract, but chest breathing restricts how much your lungs can fill up.
Syncing your breathing to your running pace helps prevent pressure buildup on your diaphragm that can make you short of breath. For light- or moderate-intensity runs, use a 3:2 breath pattern, meaning that you’ll inhale for 3 steps and then exhale for 2 steps. For faster runs, you can increase your breath pattern to inhaling for 2 steps and exhaling for 1 step.^{[5]
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If you lean too far forward or slouch while you’re running, you compress your lungs and don’t get as much oxygen as you could. Relax your shoulders and straighten your back so it’s easier for you to breathe.^{[6]
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Section 3 of 5:

How to Improve Breathing While Running

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Warm up for 10 minutes before you start running. Oxygen will be able to travel through your bloodstream easier if you loosen up your muscles first. Do some gentle stretches for your thighs, hips, knees, and ankles. Get your heart beating faster and your blood pumping with some light cardio, like doing jumping jacks.^{[7]
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- A proper warm-up will also help you ease soreness and avoid injury from your run.
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Practice deep breathing exercises. Lie or sit down and put your hand just below your rib cage. Slowly breathe in as deep as you can through your nose so you feel your stomach push against your hand. Purse your lips and slowly exhale. Do deep breathing exercises for 5–10 minutes every day so you get used to breathing correctly.^{[8]
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- As you’re running, consciously think about your breathing to get used to it. It might feel a little distracting at first, but soon taking deep breaths will be second nature.
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Maintain a regular exercise routine. As you stay active, your muscles will use oxygen more efficiently so it’ll get easier to control your breathing while you’re running. Make a workout plan where you get some form of physical activity for 30 minutes during the day at least 3–4 days a week. Create a good workout by incorporating cardio and doing strength training so your lungs are in the best shape.^{[9]
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- Try to work out at the same time of day each time so it’s easier to make it part of your regular routine.
Smoking can make it harder to fill your lungs completely, so you’re more likely to run out of breath during your run. If you’re a smoker, take any preventative measures you can to help you quit. Even after 2 weeks without smoking, you may notice you’re able to exercise for longer and have more stamina.^{[10]
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Section 4 of 5:

Why do I struggle to breathe when I’m running?

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Your run is too intense. Your muscles need a steady supply of oxygen to keep up the energy of an intense run. If you’re pushing yourself too hard, it may feel tougher to catch your breath because you aren’t getting enough oxygen to keep up. Try running at a slower pace or shorter distance so you don’t get as winded.^{[11]
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- Warming up before your workout can help your body get used to regular exercise.
Cold and dry air makes your airways narrower so it may feel harder to catch your breath. Other pollutants and allergens, like smog or pollen, in the air can also irritate your lungs and make it harder to breathe while you’re on your run.^{[12]
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Section 5 of 5:

Tips for Running with Respiratory Issues

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If you have asthma or COPD, your doctor may have prescribed you an inhaler with medication to help open your airways and prevent spasms. Use your inhaler 15–20 minutes before you start your run so the medication has time to kick in.^{[13]
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If you have asthma, irritants in the air can make it more difficult to run without an allergic reaction or asthma attack. Check the pollen count and air quality in your area online, and postpone your run if the levels are high or if there’s a lot of smog.^{[14]
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Increase the intensity of your run gradually. If you’re just starting off running, begin with a relaxed, moderate pace so you can get used to running again.^{[15]
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Shira Tsvi
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Expert Interview. 7 January 2020.} Practice your deep breathing as you run. If it feels too challenging, slow down or reduce the amount of time you go running. As they get easier, try slowly upping the pace and difficulty to longer, more intense runs.^{[16]
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- Try to go running 2–3 times a week with rest days in between so you can make it part of your regular routine.
- If you still have trouble breathing with a light jog, try walking when you start off instead.^{[17]
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  Expert Interview. 7 January 2020.}
If you want to try a more intense running workout, let your doctor know ahead of time and ask for their recommendations. They can walk you through how to make changes to your routine slowly and safely so you don’t irritate your lungs or stress your body out.^{[18]
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Expert Q&A

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Question

Is it better to breathe through your nose or mouth when running?

Shira Tsvi
Personal Trainer & Fitness Instructor
Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.

Shira Tsvi

Personal Trainer & Fitness Instructor

Expert Answer

It's best to inhale through your nose and exhale through your mouth if you can. Use your diaphragm when you breathe and let your stomach inflate when you inhale. This will keep your shoulders up and make it much easier to maintain a good posture and breathing pattern as you run.

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I have breathing problem when I am running a mile race. What can I do to get rhythmic control over my breath?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Great question. A mile race is considered a short distance. I suggest you focus on your exhale and coordinate it with your foot fall, maybe every second step. The inhale will happen, just exhale as forcefully as you can. It takes a great deal of practice to train your breathing. Try practicing some longer runs to make sure you are in great shape to race a mile.The more running you do, the more your breathing will fall into a pattern.

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Question

How can I increase my lung capacity for running?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Running hills and doing sprints are two great ways to improve your respiratory function in the long-term.

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Warnings

If at any point you feel lightheaded, dizzy, or extremely short of breath, stop running immediately and walk slowly. If you don't feel recovered after 10 to 15 minutes, seek immediate medical attention.^{[19]
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