How should you breathe while running?

Breathe deeply from your belly rather than shallowly from your chest, using both your nose and mouth to take in more air. Sync your breathing to your steps with a rhythm like inhaling for two steps and exhaling for two. If you can't control your breathing, slow down until you can talk, since getting winded is usually a pace problem.

How to Breathe While Running (Beginner Guide)

Chubrun Running FAQ

How to Breathe While Running

A few simple techniques make every run feel easier - especially for beginners.

Quick Answer

Breathe deeply from your belly rather than your chest, use both your nose and mouth, and sync your breathing to your steps - for example, inhale for two steps and exhale for two. If you can't control your breathing, slow down until you can talk, since getting winded is usually a pace problem.

Breathing feels like it should be automatic - until you're running and suddenly can't catch it. A few simple techniques make a big difference, especially for beginners.

Breathe deep, from your belly

Most people breathe shallowly into their chest, which doesn't move much air. Instead, breathe deep into your belly - your stomach should expand as you inhale. Belly (diaphragmatic) breathing pulls in far more oxygen per breath and helps you feel calmer and more in control.

Use nose and mouth

Forget "only breathe through your nose." When running, breathe in and out through both nose and mouth to get as much air as possible.

Find a rhythm

Sync breath to steps. A common beginner rhythm is inhale for 2 steps, exhale for 2 steps. On easy efforts you might stretch to 3:3.

Slow down if you can't breathe

The big one: if you truly can't get your breathing under control, you're running too fast. Slow to a pace where you could talk. Getting winded fast is almost always a pace problem, not a breathing flaw.

Beating the side stitch

That sharp side cramp often comes from shallow breathing or eating too close to your run. Slow down, breathe deep and steady, and gently press the spot - it usually passes. Avoid heavy meals before running.