An underestimated part of your run
Many runners pay attention to pace, distance, and shoes. Yet, your breathing often determines how comfortable your run feels.
When you breathe calmly and efficiently, your muscles get more oxygen and your body stays relaxed.
You'll run more smoothly, your mind will stay calm, and you'll recover faster. In five clear steps, you'll discover how to improve your breathing and which technique will give you the most comfort along the way.
While running, your muscles constantly need oxygen. Your breathing is the direct source that determines how much energy your body can release. If you breathe too deeply or too shallowly, less oxygen is drawn in and you become out of breath more quickly. It takes more effort for your body to maintain the same pace.
When you breathe calmly and deeply, you will immediately notice a difference.
Your heart rate will remain more stable, your body will move more smoothly, and your run will feel more comfortable. This insight will be the foundation for all subsequent steps.
Good breathing starts with your diaphragm. Abdominal breathing ensures your lungs are fully utilized and more air can be taken in. Many runners breathe primarily with their chest, which causes them to unnecessarily absorb less oxygen.
Abdominal breathing helps you to:
• to continue walking more calmly
• absorb more oxygen
• reduce tension in your upper body
You can easily practice this technique at home by breathing in calmly and feeling your belly rise slightly. Repeating this regularly will make it a natural movement that you can apply effortlessly while walking. A straight back and relaxed shoulders make it even easier.
Rhythmic breathing calms your body and makes your stride smoother. Many runners connect their breathing to their stride rhythm. During a leisurely endurance run, inhaling three steps and exhaling three steps often works well. As your pace increases, this naturally changes to a shorter pattern, such as two in and two out.
The advantage of rhythm:
• your diaphragm remains relaxed
• your breathing is less jerky
• walking feels smoother
Experiment with this during your next run. By listening to your stride, you'll naturally develop a rhythm that suits your pace and comfort.
Nasal breathing works well during easy runs or your warm-up. The air is filtered and warmed, helping you maintain a steady pace. When you're running faster and need more oxygen, breathing through your mouth often feels more natural.
Many runners combine both methods: inhaling gently through the nose and exhaling relaxed through the mouth.
There's no perfect method. Every body reacts differently, so discover what energizes you in different situations. Give yourself space to experiment with this during your workouts.
Breathing is a skill that you strengthen with practice, just like any other muscle. By practicing abdominal breathing at rest, you build strength and control. This helps you think less about how to breathe and rely more on what feels natural while running.
Start simple.
Practice lying down or sitting, apply it while walking, and then test it during a gentle run. This way, you'll master the technique and your breathing will gradually evolve along with your running comfort. Proper breathing starts with your diaphragm. Abdominal breathing ensures that your lungs are fully engaged and can take in more air. Many runners breathe primarily with their chests, which unnecessarily reduces their oxygen intake.
Abdominal breathing helps you to:
• to continue walking more calmly
• absorb more oxygen
• reduce tension in your upper body
You can easily practice this technique at home by breathing in calmly and feeling your abdomen rise slightly.
By repeating this regularly, it becomes a natural movement that you can apply effortlessly while walking. A straight back and relaxed shoulders make it even easier.
“Those who control their breathing walk with more peace, strength and control.”
Proper breathing begins with a calm abdominal movement, actively engaging your diaphragm. This helps your lungs absorb more oxygen and prevents your breath from becoming too high. Runners find that this technique reduces tension in their upper body and helps their heart rate stay calmer. Inhale calmly through your nose at a slower pace and allow your belly to rise gently. As you exhale, lower your belly to maintain a smooth movement of your body. This creates a breathing rhythm that feels more comfortable while running.
Many runners find a breathing technique that involves taking deeper breaths and matching their rhythm to their stride effective. During easy workouts, nose breathing can be helpful because it keeps your pace slow and calms your airways. As exertion increases, many runners automatically breathe through their mouths to get enough oxygen. The combination of good posture, relaxed shoulders, and controlled exhalation makes breathing more efficient. This supports your muscles and helps beginner runners run comfortably for longer.
The best way to train your breathing is to incorporate short bursts of practice into your daily life. Think of simple breathing exercises where you consciously engage your abdominal muscles and strengthen your respiratory muscles. By practicing calmly while sitting or lying down, you improve your control over inhalation and exhalation. This technique also helps during runs when you notice your breathing rate increasing. For beginning runners, this is valuable because they learn to slow down when their breathing becomes too rapid. This develops proper breathing, which supports your endurance and oxygen uptake during longer runs.
Tips for good running technique
