Do you ever start a run and feel like you can't catch your breath? It’s a common feeling, especially when you're starting out. Your body is adapting to a new demand, and it's completely normal to feel a bit breathless at first.
Learning how to breathe correctly when running is a skill, and like any skill, it improves with practice. We're confident that as you progress on your running journey, like with our KICRun programs, you'll find it gets easier. To help guide you, we spoke with KIC's trusted physiotherapist, Ashleigh Ormond, to answer your most common questions about breathing and running.
Why do I get so breathless when running?
In the absence of underlying conditions like asthma, feeling breathless when you run is often your body's natural response to increased energy demands. As you run, your body builds up carbon dioxide. This triggers your respiratory rate to increase so you can take in more oxygen. It's your body's way of keeping up.
When you first start running or return after a break, you might notice this breathlessness more. That's because your diaphragm, a key muscle for breathing, needs time to build its own conditioning. Just like the other muscles in your body, it can fatigue more easily when it’s new to the exercise.
Why am I still struggling to breathe after running for a while?
If you've been running consistently but still struggle to control your breathing, the answer might be simple: you could be pushing yourself too hard.
Running is mostly an aerobic activity, except for short bursts like sprints. The goal of 'easy' or long runs is to build your aerobic system. This means most of your runs should be at a comfortable effort level—around a 4 out of 10. Running at this pace helps build a strong aerobic base, which in turn supports more effective breathing and ventilation.
External factors can also make breathing harder. Running in hot weather, on hilly terrain, or at higher altitudes will naturally increase the strain on your respiratory system. If you find yourself in these conditions, it’s a good idea to slow down to a pace that feels more manageable.
What are the best breathing tips for running?
Learning to control your breath can transform your running experience. Here are some of the best breathing and running techniques to try:
Find a conversational pace
Our best advice is to slow down. Let go of any pressure to maintain a certain speed and find a pace where you could comfortably hold a conversation. This is a sign you're running within your aerobic zone, which is ideal for building endurance.
Try nasal breathing (if it works for you)
Breathing through your nose can help you maintain a comfortable pace. However, for many of us (especially those with sinus issues), this isn't always comfortable. The most important thing is not how you breathe, but that you're running at a pace where you feel in control.
Warm up properly
A good, dynamic warm-up is crucial. Starting your run even slower than your usual 'slow' pace for the first 5–10 minutes gives your body time to adjust, preventing a sudden spike in your respiratory rate.
Practice diaphragmatic breathing
Outside of your runs, practicing diaphragmatic breathing (or 'belly breathing') can strengthen your diaphragm. This leads to more efficient breathing patterns over time. As a bonus, it’s also a wonderful tool for calming your nervous system.
Ultimately, running is a skill that takes time, patience, and practice. Listen to your body, be kind to yourself, and move through your running journey at your own pace.
Please note: If you are ever concerned about breathlessness while running, please seek medical advice from your GP or a healthcare professional.
Frequently asked questions
Q: Should you breathe through your nose or mouth when running?
A: The most important thing is to breathe in a way that feels comfortable and allows you to maintain a conversational pace. While some runners prefer nasal breathing, mouth breathing is perfectly fine and often necessary, especially if you have sinus issues or are running at a higher intensity.
Q: What is the 2:2 breathing technique for running?
A: The 2:2 breathing technique involves inhaling for two steps and exhaling for two steps. This rhythmic pattern can help you find a steady, controlled breathing cycle that syncs with your cadence, preventing shallow breaths and helping you stay relaxed.
Q: How do I stop getting a stitch when I run?
A: Stitches are often caused by diaphragm spasms. To prevent them, ensure you warm up properly, avoid large meals right before a run, and focus on deep, rhythmic belly breathing rather than shallow chest breathing. If you get a stitch, try slowing down to a walk and gently stretching the affected side.
