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A few minutes into a run, your breathing turns loud and heavy, and you start to wonder if you are doing it wrong. New runners get a lot of conflicting advice on this, and much of it overcomplicates something your body already knows how to do.
In this article, we cover how to breathe while running, why you run out of air so fast, and how to fix it.
Should you breathe through your nose or mouth when running?
The answer is both, and it depends on how hard you are running. There is no single correct way that suits every runner and every pace.
On an easy run, breathing through your nose works well. Your nose filters and warms the air, and it keeps your breathing calm and steady. But as the effort climbs, your nose cannot move enough air, so your body naturally switches to your mouth. This happens on its own, without you deciding it, and it is completely normal.
Therefore, for most running, you should breathe through your nose and mouth together. Your mouth lets in the larger volume of air your muscles need, especially on hills and hard efforts, while your nose adds a little filtering.
Do not force nose-only breathing on a hard run, since that can leave you short of air. Let the effort decide.
Belly breathing vs chest breathing
How you breathe matters more than where the air comes in. Many runners breathe shallowly from the chest, which fills only the top of the lungs and leaves you feeling short of air. Belly breathing, also called diaphragmatic breathing, pulls air deeper into your lungs, so each breath does more work.
When you belly breathe, your stomach rises as you inhale while your chest stays fairly still. This deeper pattern moves more air per breath, calms your body, and may cut down on side stitches. To clarify, it will not by itself make you faster, and the research on performance is thinner than many articles suggest.
Chest breathing often shows up when you are tense or working too hard.
A few signs you are breathing too shallow:
- Your breaths feel quick and high in your chest
- Your shoulders lift with each breath
- You feel short of air even at an easy pace
- You cannot get a satisfying, full breath
Learning to belly breathe takes practice. Start lying down, one hand on your belly, and breathe so that hand rises while your chest stays quiet. After a few weeks, it starts to feel natural on the run.
Why you get out of breath so quickly
Running out of breath in the first few minutes is one of the most common complaints in running, and it rarely means anything is wrong. Usually, it comes down to three things.
1. You're running too fast
This is the biggest reason by far. Most new runners set off quicker than their fitness allows, so the body cannot take in oxygen fast enough to match the effort. You feel breathless within a minute or two, even while your legs feel fine. If you cannot speak a full sentence as you run, slow down, since pace fixes this more reliably than any breathing trick.
2. You're breathing too shallow
Quick, shallow breaths from the chest move only a little air at a time, so you never quite feel like you are getting enough. Deeper breathing from your belly pulls in more air with each breath and settles that starved feeling. Tension in your shoulders and chest makes shallow breathing worse.
3. Your fitness is still catching up
If you are new to running, your heart and lungs are still adapting to the demand, and that takes weeks. Once your body gets used to the effort, you will breathe much easier.
Do breathing rhythms and patterns help?
They can, though they are optional. Your body already links your breathing to your steps without being told, a pattern known as locomotor-respiratory coupling. Falling into a steady rhythm can smooth your breathing and ease the sense of effort.
The best-known method comes from Budd Coates, a longtime Runner's World coach and 2:13 marathoner, in his book Running on Air. He suggests odd-numbered patterns, such as breathing in for three steps and out for two on easy runs, or in for two and out for one when running hard. The odd count shifts your exhale from one foot to the other, which he argues feels smoother and steadier.
Some runners love having a rhythm to focus on, while others find counting steps distracting. Both are fine.
A rhythm is optional: use it if it helps you settle, and drop it if it does not. Whatever you do, let your breathing stay relaxed and unforced.
How to stop getting out of breath when you run
If you finish the first few minutes gasping, these changes make a real difference:
- Slow down. This is the big one. Run at a pace where you can hold a conversation, however slow that feels at first.
- Breathe from your belly. Pull air deep into your lungs so each breath moves more air, and keep your shoulders loose.
- Relax your upper body. Tension in your jaw, neck, and shoulders makes breathing harder, so let them soften as you run.
- Try a breathing rhythm. A steady in-for-three, out-for-two on easy runs can help you find a comfortable, even effort.
- Give it time. Your breathing gets easier as your fitness grows, so keep running regularly and let your body catch up.
Above all, remember that breathlessness at an easy effort almost always means you are going too fast. Slow down first, and your breathing will follow.
Frequently asked questions
Is it better to breathe through your nose or mouth when running?
Both, depending on effort. Nose breathing suits easy runs, while harder efforts need the mouth for more air. Most runners naturally use both.
Why do I get out of breath so fast when I run?
Usually because you are running too fast for your current fitness. Shallow chest breathing and being new to running add to it. Slowing to a conversational pace is the quickest fix.
How should I breathe when running uphill?
Keep it deep and relaxed, and expect to breathe harder, since hills demand more oxygen. Shorten your stride and ease your pace so your breathing stays under control. Mouth breathing helps here.
Does belly breathing really help runners?
Yes, mostly by making breathing feel easier and steadier and by helping with side stitches. It will not by itself make you faster, though it is a useful habit worth building.
What is the correct breathing rhythm for running?
There is no single correct rhythm. A common one is in for three steps, out for two on easy runs, and in for two, out for one when pushing hard. Use a rhythm only if it helps you.
