Our techniques and tips for breathing effectively whilst running

Improving your breathing whilst running is one of the most effective ways to build endurance, manage your effort more effectively and run more comfortably. Focusing entirely on your training or cardio whilst neglecting your breathing means overlooking just how crucial it is to your performance.

Whilst breathing may seem instinctive, poor breathing technique whilst running can quickly become a limiting factor, leading to shortness of breath, stitches or difficulty maintaining your pace… Conversely, controlled breathing helps to maximise oxygen intake and sustain your effort over the long term. So, whether your goal is to ease back into running, to get started with streak running or to take the plunge into preparing for your first trail run, it is essential that you learn to breathe properly in order to perform better.

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Understanding a runner’s breathing mechanics: the foundation for better breath control

To improve your breathing whilst running, the first step is to understand how the body works during exercise. Let’s get started! 

Breathing relies mainly on two complementary mechanisms: the action of the diaphragm and that of the intercostal muscles. On the one hand, you have the diaphragm, which acts like a piston to allow the lungs to fill with air. On the other, the ribcage, which expands thanks to the muscles located between the ribs.

In other words, with every breath you take, these two systems work together to increase the volume of air in the lungs. However, depending on the intensity of the exertion, one may be called upon more than the other.

This is precisely where the concept of costal breathing comes into play. As the effort intensifies and the demand for oxygen increases, the intercostal muscles have to work harder. Controlled costal breathing then allows you to effectively increase the volume of air taken in, without resorting to disorganised breathing.

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Focus on abdominal breathing and chest breathing

Abdominal breathing and chest (thoracic) breathing are often contrasted… Wrongly so, since in reality they are complementary: 

• Abdominal, or diaphragmatic, breathing forms the basis. It allows for deeper, slower and more efficient breathing. It is particularly suited to endurance running, where the aim is to conserve energy whilst ensuring a constant supply of oxygen. If you can breathe comfortably through your nose whilst running, you’re well on your way to mastering the fundamentals of endurance running : spot on! 
• Costal breathing, on the other hand, takes over as the intensity increases. By engaging the ribcage more fully, it allows for a rapid increase in respiratory rate. It is therefore precisely this type of breathing that you should aim for during sprints, climbs or interval training.

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Breathing rhythm and stride: finding the right balance to improve performance

When running, your breathing should flow naturally with your stride. Synchronising your breathing with your footstrikes helps to reduce strain on the diaphragm, which minimises the risk of side stitches, as well as helping you to better regulate your intensity. And as practising sport is (often!) rewarding, this rhythm becomes increasingly intuitive as you train. It changes according to your pace, but always remains structured. 

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Practical examples of “proper breathing” whilst running

To make better use of your abdominal and rib cage breathing, you can use simple ratios between inhalation, exhalation and strides. 

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Using abdominal breathing (basic endurance)

At an easy to moderate pace, the aim is to breathe slowly and deeply, using mainly your diaphragm. You could try a 3:3 rhythm: 3 strides as you breathe in (through your nose) / 3 strides as you breathe out (through your mouth).

This pace helps to:

• a deep breath
• a low respiratory rate
• adequate oxygenation
• optimal removal of carbon dioxide
• greater energy savings.

With predominantly rib cage breathing (moderate pace)

Are you heading out for a long-distance run at a steady pace? Your intercostal muscles come to the rescue, and your breathing naturally becomes faster than during long-distance endurance runs. A 2:2 rhythm is ideal here, as it can be maintained over the long haul. The result is increased airflow (but under control!) and rhythmic breathing.​

During high-intensity exercise (interval training, sprinting, hill climbing)

The intensity of the effort increases and almost makes you think of a​ vertical kilometer ? Now’s the time to switch to your best 1:2 or 2:1 breathing ratio (whichever feels right) to supply your muscles with oxygen. Your breathing will then be predominantly rib-based, with the ribcage working hard to meet this demand for O₂. 

Posture + breathing = improvement! 

Remember that the quality of your breathing depends directly on your posture. It’s a fact: a hunched or tense upper body mechanically restricts lung expansion. Conversely, an upright posture, with relaxed shoulders and your gaze directed forwards, promotes deeper and more fluid breathing… hence the importance of working on your core during your strength training sessions: a stable core is key to ensuring your diaphragm and intercostal muscles function effectively.

Slightly improving your posture, relaxation and breathing is therefore part of​ the marginal gains, food for thought! 

Nutrition and breathing: a stronger link than we realise

Posture is, of course, not the only factor that improves breathing, as this is also influenced by your overall physical condition. Without a healthy lifestyle and diet, it’s hard to sustain the effort and look after your body. You should also consider adopting ​ sports nutrition adapted to the situation on the ground, at the moment of exertion.

Finally, don’t neglect the recovery phase and give your body a boost whenever you can! Here’s a practical example: Antioxidants, an athlete's best friend, help to limit the oxidative stress caused by increased oxygen consumption during exercise. 

For their part, energy sources that are released gradually help to maintain a steady pace and avoid sudden fluctuations that disrupt your breathing. Before your next run, you can try our sweet potato purees (or on our salty energy purees that contain them)!

These common mistakes that hinder your breathing whilst running

Certain habits have an unfortunate tendency to limit your breathing efficiency, and thus hinder your progress:

• to breathe only shallowly
• to tense up in the shoulders or jaw
• set off too quickly from the start.

These mistakes often lead to irregular and inefficient breathing, which makes you feel more tired rather than helping you recover. So that’s a no! 

Improving your breathing whilst running: a quick RECAP

Improving your breathing whilst running therefore involves a holistic approach. Without even realising it, you are learning to coordinate your body more effectively during exercise. The diaphragm, ribcage, posture and rhythm must work together in perfect harmony. By practising abdominal and ribcage breathing, adapting your breathing to the intensity of the effort and paying attention to your posture, you will gradually improve your comfort and endurance.

As is often the case in endurance sports, it’s the gradual adjustments that make all the difference. And breathing is clearly one of the most effective areas to focus on for long-term progress!