July 20, 2022

How to breathe while running: Best practices for new runners

For most of us, breathing isn’t something we necessarily think a lot about. We enter the world, start doing it, and ask no further questions. But, when it comes to running. knowing how to breathe properly and efficiently is really important.

If you’re a new or inexperienced runner, you’ve probably realised that breathing while running is quite challenging. You might experience breathlessness, tight lungs or keep getting a stitches. Don’t worry. Struggling to breathe while running is completely normal, and your body is just getting acclimatised. With our advice and guidance, you’ll find that running and breathing all falls into place.

Why do new runners struggle with breathing?

We all know our bodies need oxygen to survive. When we breathe deeply, oxygen reaches deep into the lungs, where it can then be passed into the bloodstream. And, when our blood is full of oxygen, it gets to the muscles and creates energy - the key to effective running.

So, why do new runners struggle with breathing? Simply put, their bodies are trying to keep up with the demands of running. When we run, our carbon dioxide levels increase, triggering us to breathe more heavily. This means we need these precious deep breaths of oxygen to spur us on and give us the energy to keep going.

When runners become used to running and start running longer and further, breathing while running becomes natural. Their bodies get accustomed to the increased carbon dioxide levels and they find a regular breathing pattern.

What to aim for

When you start running, don’t aim to take as many breaths as possible. If you do, it will become “shallow” breathing, which only comes from the top of the lungs. With shallow breathing, you won’t get the oxygen levels you need, and you might get shoulder pain or a stitch.

Every runner should aim for deep, even breathing that comes from within the diaphragm. The best breathing when running is steady, deep and rhythmic. It should feel natural (even if it isn’t) and your body should feel in tune with your breath, making everything work together to create a great, euphoric, effective run.

7 Tips for how to breathe while running

So, how do you achieve the right breathing while running? Here are our top tips.

1. Breathe through your nose and mouth

While certain exercises like yoga focus on breathing through the nose alone, runners need to get as much oxygen as possible. The nose simply won’t do that. So, focus on inhaling and exhaling through both your nose and mouth. Bring water with you to avoid your mouth getting dry.

2. Use the walk-run method

New runners often struggle with breathing because they start too fast. Their body isn’t used to the increased carbon dioxide levels and they become breathless and tired. It’s important to start slowly so your body can build endurance. Try using the walk-run method; running for a short period of time and then taking a walk break (and repeat).

3. Breathe from the diaphragm

New runners often struggle to get deep belly breaths - because it doesn’t feel natural. But it’s important to ensure you’re getting the oxygen levels you need. Focus on breathing from deep within, picturing your stomach filling with air and expanding. Singers have an advantage here as the same technique is needed to project and control your voice.

4. Run with a friend

Running with a friend is one of the best ways to work on your breathing. If you can run and have a conversation comfortably, then you’re going at the right pace and won’t find yourself constantly struggling for breath. Talking on the phone works, too.

5. Use the 2:2 method

The 2:2 method is a way to develop a breathing rhythm while running. The idea is that you inhale for two foot strikes and then exhale for two. It’s a great method for beginners because it encourages you to hold your breath for longer than what might feel natural and match your breath to your pace.

6. Warm up

If we exercise without warming up, our breathing goes from relaxed to intense in a matter of seconds. This means that the body struggles to keep up. All runners should do a warm up before they get going - and we’re not just talking stretches. Your running warm up should elevate the heart-rate and amp up your breathing so your lungs are ready.

7. Run outdoors

While the treadmill is a great place to get those steps in, you might find that breathing is more challenging when you’re inside. Gyms tend to be stuffy and use air conditioning to regulate the temperature. Fresh air is the best medicine for the lungs, so try getting outdoors as much as possible when you’re starting out. You’ll feel the difference!

How to boost your breathing when you aren’t running

While the best way to breathe while running is to go out and do it, you can also work on your breathing when you aren’t running. Cold water swimming, for example, is a great exercise that focuses on the lungs and builds the respiratory system. Yoga is also great for focusing on the breath and connecting to the body.

But you don’t always need to raise your heart rate to work on your breathing. You can also try less physically intense activities like meditation, which helps as it encourages you to focus on deep belly breathing. Pelvic floor exercises are also useful as the pelvic floor actually works with the diaphragm when we breathe, creating and regulating pressure.

Breathing when you start running can feel like a huge challenge. But you’ll get used to it. And why not give yourself something to work for and sign up for one of our many 5K races?

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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