If you’ve just started running with a run/walk approach, you’ve probably noticed that your breathing feels out of control at times. Maybe you start gasping a few minutes in, or you feel like you can’t get a deep enough breath no matter how hard you try. The good news? That’s completely normal. Learning to breathe efficiently takes practice, and it gets easier as your body adapts.
Here’s how you can start gaining control over your breathing so your runs feel smoother and more enjoyable.
Find Your Rhythm
Breathing should feel natural, not forced. One of the easiest ways to regulate it is to match your breathing with your steps. Try inhaling for two steps and exhaling for two or three steps. If that feels too fast, experiment with a longer inhale and exhale pattern. The key is to find a rhythm that feels sustainable.
Use Your Belly, Not Just Your Chest
A lot of new runners take shallow breaths that don’t fully engage their lungs. Instead of letting your chest rise and fall, try breathing from your diaphragm. You should feel your belly expand when you inhale and contract when you exhale. This helps bring in more oxygen and keeps you from feeling breathless too soon.
Slow Down If You Need To
One of the biggest mistakes beginners make is pushing too hard, too soon. If you can’t carry on a conversation while running, you’re probably moving too fast. Walk breaks are there for a reason. Use them to bring your heart rate down and reset your breathing. Over time, you’ll find that you can go longer without needing a break.
Breathe Through Both Your Nose and Mouth
It’s natural to wonder whether you should breathe through your nose or mouth while running. The answer is both. Breathing through your nose helps filter and warm the air, but your mouth allows for more oxygen intake when you need it. Try inhaling through your nose and exhaling through your mouth, but don’t stress if you find yourself switching to full mouth breathing during harder efforts.
Stay Relaxed
Tension in your body can make breathing harder. If your shoulders are creeping up toward your ears or your hands feel clenched, take a second to relax. Shake out your arms, roll your shoulders back, and focus on keeping your posture upright. The more relaxed you are, the easier your breathing will feel.
Build Up Gradually
If you feel like you’re constantly struggling to breathe, it might not be a breathing problem—it might be a pacing or endurance issue. The best way to improve is by being consistent and giving your body time to adapt. Over time, your lungs and muscles will become more efficient, and you’ll notice that breathing gets easier.
Need Help Finding Your Stride?
If you’re new to running or struggling with your breathing, you don’t have to figure it out alone. I work with runners of all levels, including beginners who want to build confidence and endurance without feeling exhausted or frustrated. If you’re ready for a structured plan that meets you where you are, let’s talk.
Reach out today and let’s get you running stronger, breathing easier, and enjoying the process.