Breathing while running seems like the most natural thing in the world. Yet, every runner—whether a beginner or already experienced—sooner or later finds themselves dealing with shortness of breath, the feeling of “blocked” breathing, or the discomfort of not being able to find their rhythm. That’s why learning to manage and improve your breathing while running can really make a difference, both in terms of performance and personal enjoyment.

Breathing in Running: An Often Overlooked Gesture

When it comes to running, most people think immediately about their legs: training endurance, improving muscle strength, working on their pace. But in reality, breathing is the real engine of everything. It’s no coincidence that when your breath starts to “pull,” your legs suddenly feel heavy too. Often, we don’t focus enough on breathing, as if it’s just something automatic. In reality, you can (and should!) work on this aspect too. Same thing for swimming, that i've wrote about in this post.

Why You Should “Train” Your Breathing

While running, your body requires more oxygen than when standing still or walking. If your breathing is shallow, your body struggles to get all the oxygen it needs. The result? You feel tired sooner than expected, and your performance suffers. Working on your breathing means teaching your body to make the most of your lung capacity, learning to manage your breath, and—why not—enjoying your runs even more.

The Diaphragm: Your Best Ally

People often breathe “from the chest,” meaning they only use the upper part of the lungs. The problem with this method is that it only allows a small amount of air in and out, so oxygen reaches you in a limited way. The secret lies in the diaphragm, that muscle separating the chest cavity from the abdominal one. Training diaphragmatic breathing allows you to fill your lungs better, oxygenate more efficiently, and, as a result, run longer and better.

A simple trick to check if you’re breathing with your diaphragm? Place a hand on your belly as you inhale deeply: if your stomach rises, you’re on the right track. It’s not easy to get it right immediately, but with a little practice, this way of breathing can become natural even during your runs.

Rhythm and Coordination: Breathing in Time With Your Steps

Another important aspect is finding a breathing rhythm that’s coordinated with your steps. There’s a rule many runners use: “inhale for two steps and exhale for two steps.” This pattern helps keep your breath steady and avoid that breathless feeling that comes when breathing is out of sync.

Of course, the rhythm should be adjusted based on your feelings and the type of workout. On a slow run, you might find it comfortable to inhale for three steps and exhale for three. During a more intense session or uphill, the rhythm may change. The important thing is to listen to your body and find a cadence that feels natural.

Mouth or Nose? The Question That Divides Runners

If you ask ten runners how they breathe while running, you’ll probably get ten different answers. Some prefer inhaling through the nose and exhaling through the mouth, others do everything through the mouth. There’s no universal rule: during intense efforts, breathing through the mouth lets you take in more air and thus better oxygenate your muscles. On slower runs, you can try breathing through your nose to keep a more relaxed rhythm and “train” your lungs.

A useful tip? Experiment. On easy runs, try inhaling through your nose and exhaling through your mouth. In faster sessions or when you need more oxygen, go ahead and use your mouth. Over time, you’ll find the combination that works for you.

The Role of Posture in Breathing

Posture also plays a key role. A curved back or hunched shoulders limit chest expansion and hinder deep breathing. While running, try to keep your back straight, shoulders relaxed, and your gaze forward. This position helps your lungs work at their best and promotes freer breathing.

If you notice you’re “closing” your shoulders during fatigue, try taking a few deep breaths and relaxing the tension with slow arm movements. Small actions like these can really make a difference when tiredness sets in.

Specific Workouts to Improve Breathing

In addition to working on your breathing while running, there are specific exercises that can help increase lung capacity and strengthen the diaphragm. One example is pursed-lip breathing: inhale deeply through your nose and then exhale slowly through your mouth, as if you were blowing out a candle. Repeating this daily helps you better control airflow and strengthen respiratory muscles.

Yoga and meditation, with their mindful breathing techniques, are also great allies for those who want to improve their breathing for running. Just a few minutes a day can make a difference in your workouts.

Learning to Listen to Yourself: The Real Secret

Every runner is different and has their own feelings. Some can chat easily during a slow run, others prefer to focus only on their breath. The secret is listening to your body: if you feel short of breath, slow down and try to adjust your breathing. If you feel tension, stop for a moment and dedicate a few deep breaths to relaxing.

Improving your breathing while running is a journey that takes time and patience. But with a few adjustments, a bit of practice, and plenty of curiosity, better breathing can become a real superpower for any runner.