Breathing might seem like the most natural part of running — after all, you do it all the time. But when you start running, it quickly becomes clear that efficient breathing is more than just inhaling and exhaling. Many beginner runners find themselves gasping for air, struggling to find a rhythm, or feeling breathless far too soon.
This article will guide you through simple and effective breathing techniques designed specifically for new runners. With a bit of awareness and practice, you’ll breathe more comfortably, run longer, and feel more in control of your body and pace.
Why Breathing Feels Hard at First
Running places a new demand on your cardiovascular system. When you’re not used to sustained aerobic activity, your body struggles to deliver enough oxygen to your muscles efficiently. This leads to:
- Short, shallow breaths
- Irregular breathing rhythm
- Rapid fatigue
- Muscle tightness in the chest or shoulders
As your fitness improves, breathing becomes easier. But in the early stages, conscious control of your breath can help bridge the gap.
What Happens When You Run?
When you run, your body requires more oxygen and produces more carbon dioxide. Your breathing rate naturally increases to meet this demand. But beginners often over-breathe or breathe inefficiently — using only the upper chest instead of the diaphragm.
The key is to develop breathing that is:
- Rhythmic
- Deep
- Relaxed
- Coordinated with your steps
Let’s explore how to achieve that.
Diaphragmatic (Belly) Breathing
The most efficient way to breathe while running is diaphragmatic breathing, also called belly breathing.
Instead of shallow chest breaths, belly breathing engages the diaphragm — the muscle just below your lungs — allowing you to draw in more oxygen with each inhale.
How to Practice Belly Breathing:
- Lie on your back or sit upright.
- Place one hand on your chest and one on your belly.
- Inhale deeply through your nose — your belly should rise while your chest stays still.
- Exhale slowly through your mouth — your belly should fall.
- Practice this until it feels natural, then try it while walking or jogging.
During your runs, aim to breathe this way consistently to avoid early fatigue.
Nose vs. Mouth Breathing
You’ve probably heard conflicting advice about whether to breathe through your nose or mouth while running. Here’s what you need to know:
- Nose breathing: Warms, filters, and humidifies air; good for low-intensity efforts.
- Mouth breathing: Allows more oxygen in during higher intensity or faster paces.
- Combined breathing: Most runners use both — inhale through the nose and mouth, exhale through the mouth.
For beginners, especially during harder runs, mouth breathing is completely okay and often necessary. Don’t hold back oxygen trying to force nose-only breathing.
Breathing Rhythm: Matching Breath to Your Steps
Creating a rhythm between your breathing and your foot strikes helps regulate your oxygen intake and makes running feel smoother.
The 3:2 Breathing Pattern
One of the most recommended patterns for beginner runners is the 3:2 ratio:
- Inhale for 3 steps
- Exhale for 2 steps
This pattern:
- Reduces side stitches
- Keeps you relaxed
- Prevents breath-holding
- Encourages full exhalations
Start slow to find this rhythm. Say it in your head as you run: “In, in, in — out, out.”
You can adjust based on intensity:
- 4:4 or 3:3: For easy runs
- 2:2: For moderate runs
- 1:1: For sprints or intervals
The key is to stay consistent and avoid holding your breath, especially during tough sections of a run.
What About Side Stitches?
Side stitches — sharp pains under the ribcage — are common for new runners and often caused by poor breathing mechanics or shallow breathing.
To prevent or reduce them:
- Breathe deeply from your belly
- Don’t run immediately after a large meal
- Exhale strongly when your foot strikes the opposite side of the pain
- Slow down and walk while breathing deeply until it subsides
Over time, improved conditioning and breathing control will reduce the likelihood of stitches.
Posture Affects Breathing
Your running posture has a direct effect on how well you can breathe.
Tips for better posture:
- Keep your chest open and shoulders relaxed
- Avoid slouching or leaning too far forward
- Keep your arms swinging naturally at your sides
- Keep your chin up, looking ahead
If your torso is compressed, your lungs and diaphragm have less room to expand. Good posture supports easier breathing.
Use Your Breathing as a Pace Gauge
For beginners, using your breath as a built-in speed regulator is more reliable than a GPS watch.
Here’s how:
- If you can talk in full sentences: Easy pace
- If you can say short phrases: Moderate pace
- If you can barely talk: Hard pace
Aim to stay in the first two zones for most of your runs. Breathing too hard too early means you’re running too fast.
Simple Breathing Drills for Beginners
Try these drills before or during your runs to build better breathing habits:
1. Walking Breathing Drill
- Walk briskly.
- Inhale for 4 steps, exhale for 4 steps.
- Focus on belly expansion.
- Adjust the ratio to 3:3 or 2:2 as needed.
2. Breathing Ladder
- During a run or walk:
- Inhale for 3 steps, exhale for 3 (repeat 5 times)
- Inhale for 2, exhale for 2 (repeat 5 times)
- Return to 3:3 to recover
This teaches control over your breath even when your heart rate changes.
Tips for Managing Breathlessness
It’s normal to feel breathless in the beginning. But these strategies can help:
- Slow your pace until you can control your breathing
- Use walk breaks to regain composure
- Focus on exhaling fully — incomplete exhalations leave stale air in your lungs
- Stay relaxed — tension leads to shallow breathing
- Stick to a routine — conditioning improves quickly with consistency
With time, your lungs and cardiovascular system will become more efficient.
Final Thoughts on Breathing for New Runners
Breathing may seem automatic, but learning how to breathe efficiently and rhythmically can transform your running experience. Instead of gasping for air or dreading the next hill, you’ll feel more in control, more confident, and more relaxed on your runs.
Practice belly breathing, match your breath to your steps, and use breath as a tool — not a barrier.
Every great runner started with a single breath. So take yours — and keep moving forward.