Will breathing get easier the more I run?

Yes, and usually quite quickly. Most beginners notice runs feel less breathless within a few weeks of running two or three times a week at an easy pace.

Is it bad to breathe through my mouth when running?

Not at all. Breathing through your mouth, or your mouth and nose together, lets in more air and is completely normal when running. Nose-only breathing is optional and not something beginners need to worry about.

Can I run if I have asthma?

Many people with asthma run, but talk to your doctor first about how to manage it while exercising. Keep your inhaler with you if you’ve been prescribed one, warm up gently, and stop if your breathing becomes difficult.

Why does my throat feel raw after running in winter?

Cold air is very dry, and breathing lots of it quickly can leave your throat feeling scratchy. A light scarf or neck tube over your mouth warms the air a little, and slowing down helps too.

How to breathe when running: simple tips for beginners

To breathe well when running, breathe through your mouth and nose together, breathe deep into your belly rather than your chest, and run slowly enough that you could still talk. If you’re gasping, the problem is almost always pace, not technique: slow down or walk until your breathing settles. Getting out of breath quickly is normal for beginners, and it gets easier within a few weeks.

Why do beginners get out of breath so fast?

Because they run too fast. It’s the most common beginner mistake by a mile. You feel fresh, you set off at what feels like a jog, and 40 seconds later you’re gasping. Your body simply can’t keep up with that pace yet, and no breathing trick fixes it.

The fix is to slow right down, even to a shuffle that’s barely faster than walking, and to take walking breaks before you need them. Use the talk test: if you can say a full sentence while running, your pace is right. Our guide on how slow you should run explains this in more detail, and the run-walk method shows how walk breaks keep your breathing under control.

Should you breathe through your nose or your mouth when running?

Both. Breathing through your mouth and nose at the same time lets in the most air with the least effort, and it’s what most runners do naturally. You may hear that nose-only breathing is better. It can work for very easy running, but it’s not something you need to think about as a beginner. If you feel like you need more air, open your mouth.

How do you breathe deeper while running?

Breathe into your belly, not just the top of your chest. Shallow chest breathing is quick and tiring; belly breathing is slower and calmer. Practice it first while you’re still:

Sit or lie down and put one hand on your chest and one on your belly.
Breathe in slowly through your nose and mouth, letting your belly push your hand out. The hand on your chest should hardly move.
Breathe out slowly and fully, letting your belly fall.
Do this for a minute or two a day for a week.
Try the same feeling during your warm-up walk, then during the easy running parts.

While you run, keep your shoulders low and loose, your hands relaxed and your chest open. Hunched shoulders and clenched fists make breathing harder.

Should you match your breathing to your steps?

You can, but you don’t have to. Some runners find a rhythm calming: for example, breathe in for three steps and out for three steps on easy runs, or in for two and out for two when it’s harder. If counting helps you relax and keeps you from rushing, use it. If it makes you think too much, forget it and just breathe.

A simple version that works for many people: make your out-breath a little longer than your in-breath. Breathing out fully makes room for the next breath in.

Here’s a quick guide to what your breathing tells you about your pace:

How you’re breathing	What it means	What to do
Can talk in full sentences	Easy pace, just right	Keep going
Short sentences only	Getting harder	Ease off a little
A word or two at a time	Too fast for a beginner	Slow down or walk
Gasping, can’t talk	Well over your limit	Walk until you recover

What should you do when you’re completely out of breath?

Walk, and focus on breathing out. Here’s a quick reset:

Drop to a walk. Don’t stop and stand; keep moving gently.
Breathe out long and slow, as if through a straw, two or three times.
Drop your shoulders and shake out your hands.
Wait until you can talk in full sentences again.
Start running more slowly than before.

There’s nothing wrong with this. It’s what walk breaks are for. In the Run app, the audio coach tells you when to run and when to walk, so you can focus on breathing instead of watching a timer.

What about side stitches?

A side stitch is a sharp pain just under your ribs that often comes with fast or shallow breathing. Slowing down, breathing out fully and pressing gently on the spot usually helps it pass. Our guide to side stitches when running has more tips.

How do you breathe when running in cold air?

Cover your mouth loosely and slow down a little. Cold, dry air can feel harsh on your throat and chest. A light scarf or neck tube pulled over your mouth warms the air slightly before you breathe it in, and a longer warm-up walk helps your breathing settle. Our guide on running in the rain, cold and heat covers what to wear.

When is breathlessness a reason to see a doctor?

Being out of breath when you run is normal. Some things aren’t. Stop running and get medical advice if you have:

chest pain, pressure or tightness;
dizziness, fainting or feeling like you might faint;
wheezing, or breathing that doesn’t settle after several minutes of rest;
a racing or irregular heartbeat that doesn’t calm down.

If you have asthma, a heart or lung condition, or any doubt about your health, check with your doctor before you start running.

For everyone else: slow down, walk when you need to, and keep going. Your breathing will thank you within a few weeks. If you’re right at the start, our guide on how to start running puts it all together.