How to Breathe While Running (A Beginner’s Guide)
If you have ever felt out of breath five minutes into a run and wondered what you are doing wrong, you are in good company. Learning how to breathe while running is one of the most common things new runners ask about, and the good news is that it is simpler than it sounds.
First, slow down
Here is the truth that surprises people: if you are gasping for air, the problem usually is not your breathing. It is your pace. Most new runners run too fast, and no breathing trick can fix going too hard. Slow down until you can talk in short sentences. Nine times out of ten, that alone fixes the breathlessness.
Breathe with your belly, not just your chest
Shallow chest breathing leaves a lot of air on the table. Instead, practice breathing deep into your belly, so your stomach rises more than your shoulders. You can practice this lying down before you ever run. Deep, full breaths get more oxygen in with less panic, and they help you stay relaxed while you run.
Breathe through your mouth
Some people worry they should only breathe through their nose. When you are running, you need more air than your nose alone can comfortably supply, so it is completely fine, and usually better, to breathe through your mouth or both at once. Do whatever gets you air. Running is not the place to make breathing harder than it needs to be.
Find a rhythm, but keep it easy
Some runners like to sync their breathing to their steps, like breathing in for three steps and out for two. If that helps you settle into a rhythm, great. If it feels like one more thing to stress about, skip it. The only rule that really matters is this: your breathing should feel steady and under control. If it does not, ease off the pace until it does.
Breathing gets easier as your fitness improves, and it improves faster than you expect when you keep your easy runs truly easy. If you are just getting started and want a plan that builds you up gently, my free Couch to 5K plan is a great place to begin. And if you keep hitting the same walls, a coach can spot what is tripping you up and fix it fast.
Keep it easy, keep it steady, and keep going.
