How to breathe when running without gasping or side stitch

Running out of breath after a few hundred metres is why many people give up in week one. The good news is that it is rarely weak lungs; it is usually running too fast and breathing out of rhythm. Here is how to breathe when running, in a way beginners can use straight away.

Why you get out of breath

The most common cause is a pace that is too fast for your current fitness. Run faster than your body can supply oxygen and your breathing races until you have to stop. Slowing down until you can speak in short sentences fixes it faster than any breathing technique. Find your easy pace with the pace calculator.

Nose or mouth?

At a very easy pace many people breathe comfortably through the nose. As you speed up you need more air, and breathing through both nose and mouth is normal. Do not force nose-only breathing when you are working hard; it leaves you short of air and more tense.

Belly breathing

Shallow chest breathing makes each breath short and quick. Breathing with your diaphragm draws in more air per breath. Practise lying down: one hand on your belly, breathe in so your belly rises, breathe out so it falls, with your chest barely moving. Do a few minutes a day, then bring that feeling into easy runs.

Matching breath to steps

Many runners link breathing to footsteps to keep a steady rhythm, for example:

• 3:3 (in for three steps, out for three) for very easy running.
• 2:2 for easy to moderate running, the most common pattern.
• 3:2 (in for three, out for two), which alternates the foot landing as you exhale; some people find it more comfortable.

These are tools for rhythm, not rules. If counting steps makes you tense, breathe naturally and slow down.

Dealing with a side stitch

A sharp pain under the ribs is common in beginners, often after eating or gulping water just before a run. When it hits:

• Slow down or walk.
• Breathe out slowly and deeply, pressing gently on the sore spot.
• Next time, eat at least one to two hours before running and sip rather than gulp.

If you get chest pain, pain spreading to your arm or jaw, or dizziness, stop immediately and seek medical help.

Warm up to breathe easier

Five minutes of brisk walking followed by a few minutes of very easy jogging lets your heart and lungs ramp up gradually. People who skip the warm-up usually find the first minutes the hardest.

Heat, pollution and breathing

Hot, humid air makes breathing feel heavier. Run early in the morning or in the evening and wear light, quick-dry running clothes. On days with poor air quality, consider running indoors or easing off. If you have asthma, ask your doctor how to train safely.

Be patient: breathing improves week by week

After a few weeks of three runs a week, the same pace will feel noticeably easier to breathe at. That is your heart and lungs adapting. Follow the beginner 5K plan to build up without overdoing it.

Breathing practice away from running

You can improve your breathing even on days you do not run. Each evening, lie down and belly-breathe for five minutes: in through your nose for a count of four, out slowly through your mouth for a count of six. A longer exhale helps you relax and teaches you to control your breathing rhythm. Brisk walking and climbing stairs are gentle ways to train your heart and lungs too. Once these become habits, you will find it easier to settle back into steady breathing whenever you get out of breath on a run. Many runners say it also helps them stay calm in the first nervous minutes of a race.