Many runners spend a lot of time thinking about pace, mileage, strength training and shoes. But one of the most important parts of running performance is something we rarely think about at all: breathing.
Because breathing happens automatically, it’s easy to assume there’s nothing to learn. Yet the way we breathe when running can affect how efficient we are, how hard a run feels, and even how well we handle longer or harder efforts.
Learning how to breathe well while running isn’t about forcing bigger breaths or breathing harder. In fact, breathing faster can often increase the perception of effort. Instead, efficient runners focus on staying relaxed and allowing breathing to follow a natural rhythm with their stride.
Nasal Breathing for Runners
One topic that has become increasingly popular in the running world is nasal breathing.
Breathing through the nose during easy runs can help slow breathing down and encourage deeper, more controlled breaths. The nose also creates natural resistance, which can help strengthen the diaphragm — one of the key muscles involved in breathing.
However, nasal breathing isn’t a strict rule. During harder efforts and races, the body usually needs more air than the nose alone can provide, so mouth breathing becomes necessary. Many runners therefore use nasal breathing as a training tool during easier runs rather than trying to rely on it during high-intensity efforts.
Why Breathing Efficiency Matters
Good breathing mechanics do more than just move oxygen into the body.
The diaphragm, which plays a central role in breathing, is also involved in posture, stability and the transfer of force while running. When breathing becomes shallow or rushed, it can increase tension in the upper body and make running feel harder than it needs to be.
Improving breathing efficiency can therefore help runners stay relaxed, maintain better running form, and manage effort more effectively during longer runs or races.
Simple Breathing Tips for Running
If you want to improve your breathing while running, a few small adjustments can make a difference:
Focus on slowing your breathing rate rather than breathing harder
Try nasal breathing on easy runs to develop better control
Let your breathing follow your stride rhythm (for example two steps in, two steps out)
Stay relaxed in the shoulders and upper body to allow the diaphragm to work properly
Often the goal isn’t to dramatically change how you breathe, but simply to become more aware of it.
Learn More About Breathing and Running Performance
I recently explored this topic in much more depth after reading Breathe Smarter, Run Stronger by breathing coach David “Jacko” Jackson. The book looks at how breathing influences running performance, efficiency and even injury risk.
In my latest Substack article, I share a personal race story that changed the way I think about breathing, along with practical breathing tips runners can start using straight away.
Coaching Support for Runners
One of the things I often see when coaching runners is that training focuses heavily on external metrics like pace, mileage and sessions. But performance is also shaped by internal factors — breathing, relaxation, tension and rhythm.
Learning to recognise and adjust those signals can make a huge difference to how running feels and how well your training progresses.
If you’d like support with your training, you can learn more about my running coaching services here.
Recent Comments