Hey everybody! I’m Beth from Will Run for Books. When Jennifer tweeted that she was looking for someone to help her answer a reader question on breathing while running, I jumped at the chance! I’m an asthmatic who was told she’d never be a runner – now, I’m training for my second half marathon. I’m not a doctor or a personal trainer, just a regular girl who likes to run, but I can share what I have learned and what works for me in the hopes it might work for someone else, too! Here’s the question Jennifer received:
“I am new to running and an unable to run for more than a minute without feeling like I can’t breathe. I know I need to keep trying to build endurance, but do you have any breathing tips and running that may help me go longer without getting out of breath?”
First, if you are starting a new exercise program, it’s important to get checked out by a doctor, including an asthma screening. There are a lot of different types of asthma, including exercise induced asthma (the type that I have) and inhalers and medications that can help. If it turns out you do have asthma, your doctor may recommend an inhaler or oral medication (like Singular) to help your lungs along. You’d be amazed at the difference it makes!
If you don’t have asthma, or are already controlling it, you may be trying to start out too quickly. One thing I learned when I started running is it takes longer and is harder for you to build endurance, so it’s important to start out slowly. If you’ve never run before, you shouldn’t expect to be able to run for long periods of time right away. A minute might be your max right now, and there’s nothing wrong with that! I recommend the Couch to 5k program by Cool Running. It’s what I used to start running over six years ago – it works!
Another thing you might try is slowing down. If you are feeling that out of breath, just take it a little slower. A good rule of thumb is that you should be able to talk a bit at the pace you are going. Not a marathon gab-fest, but being able to get out a sentence is actually a good thing. 
When I started, my pace was around 12 minute miles (or 5 mph). Yours might be faster, or slower, but will improve with time.
Also, try breathing in through your nose and out through your mouth. I know a lot of people say to just breathe how it comes naturally to you, but this works for me. It helps control my breathing and my heart rate. Plus, it warms and moistens the air before it reaches your lungs (particularly helpful in chilly weather!). Of course, if you find this cumbersome or uncomfortable, don’t do it.
Finally, if you are running outside in dry or cold air, cover your mouth with a scarf or balaclava. This goes a step farther in warming and moistening the air for you, making the job easier on your lungs.
I hope this gives you some ideas to try and that you find these tips helpful! Thanks, Jennifer, for letting me post for you!
Are you a runner or do you suffer from asthma? What are your best breathing tips for our reader?
Note from Jennifer: If you haven’t already be sure to check out Beth’s site and follow her on Twitter!
Jennifer is a 27 year old personal trainer living in Connecticut. She is "Coach Jen" at 
{ 11 comments… read them below or add one }
Great post-This is something i’ve struggled with…esp when I take a break from running and start back up again my breathing pattern is all over the place. I was told to inhale 2 steps exhale 2 steps to help regulate…
Kristina´s last [type] ..Random Wednesday post…
very informative and how fun that you got help from another reader! have a great friday
Twitter: lauryannraik
January 21, 2011 at 9:48 am
Great guest post on breathing when running! I have had this issue, and my body tenses up. I am a personal trainer, and can do pretty much any other intense cardio..but running just kills me!! Thanks so much for these tips! I will have to bookmark this one
Have a great weekend!!!
Laury @thefitnessdish´s last [type] ..The Five Things Friday
I was diagnosed with exercise-induced asthma when I was young, and I always hated running back then. But now I never need an inhaler, so I’m not sure if it was a misdiagnosis, or just a very mild case. I always breath out of my mouth when I run though so that really helps. Great guest post!
Liz´s last [type] ..Long Time- No Blog
Interesting post! I don’t have asthma but am a runner, and can always use breathing tips.
Beth @ Beth’s Journey to Thin´s last [type] ..Hello from California!
WOW thanks for this advice im trying to become more of a runner.
Thank you so much! As a relatively new runner with asthma it can be really frustrating to read about people who start off with a 10 minute mile or being able to run 3-4 miles without training. I tend to forget that my asthma has an impact in my physical abilities, its something I can work through, but it take s time. Thanks for the encouragement. I would love to run a half marathon or marathon one day, and hearing that you’ve done it is really inspiring!
Wonderful post and advice! While I’m fairly fit in other fitness arenas, running is not one of them. I run at a slow place and even then, my breathing gets really heavy. What I’ve found that works for me is to keep track of my heart rate. If it gets really high (190′s), I back it off then and there, which of course helps with my breathing, as I allow myself a break.
I have asthma and have had a lot of problems with my new running routine. I’m doing the Couch to 5K and my endurance is slowly but surely getting better. Breathing with my nose is VERY helpful and I also make sure I’m not clentching my fists because it uses a lot of energy so instead, I put my middle and thumb fingers together like I’m “holding a potato chip.”
Joanna@ Drizzle of Sunshine´s last [type] ..Will You Marry Me
At first, I wondered if I had asthma because of feeling out of breath easily. But since I have tried to stick it out, it just keeps getting easier…so I have learned it was just an endurance thing. Thanks for the advice on breathing! Sometimes I am in other thought and forget to pay attention to my breathing but once I do I am fine.
Caree @ Fit-Mama´s last [type] ..Root for Sarah!
Twitter: nicoleculver
January 21, 2011 at 6:04 pm
Great tips! Thanks for sharing!
Nicole @ Making Good Choices´s last [type] ..Barre Blast Class and Starbucks VIA Review!
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