4 Ways to Reduce Shortness of Breath When Running

If running makes you breathless, try warming up properly, practicing deep-breathing techniques and slowing your pace.
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A certain amount of shortness of breath on exertion is normal, especially when you're engaging in a sport as demanding as running. Increased activity leads to faster breathing, which brings oxygen into the body to help lower building levels of carbon dioxide in the body during exercise. Once a normal level of carbon dioxide is reached, breathing usually returns to normal.


Issues related to breathing difficulty while running can be addressed by tweaking your routine slightly. When shortness of breath occurs suddenly or continues even after you slow down, it could be a sign of something more serious, so consult a doctor if your symptoms don't improve after you make changes to your exercise regimen.

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Running out of breath is normal when you are running, especially when you push yourself. Doing a proper warmup and using correct breathing techniques will help prevent shortness of breath. If breathing does not improve when you slow your pace or you experience severe shortness of breath, stop and consult your doctor.

Perform a Proper Warmup

Your warmup is an important part of getting your body ready for any exercise you do, and you will struggle less with running out of breath if you take the time to ease into your run.

Start your run out slowly, jogging at a very easy pace or even walking, for at least 15 to 20 minutes before gradually increasing your speed. If it's cold and dry outside, a contraction of the smooth muscle of the airways leading to your lungs can occur, making breathing even more difficult, so be sure to take extra time to properly warm up in chilly weather.

Read more: Warm-up Exercises Before Jogging


Practice Breathing Techniques

Make sure you get enough air into your lungs when you breathe by focusing on proper breathing techniques. If you are breathing shallowly for too long, you risk hyperventilating. Keep as relaxed as possible and draw your breath deeply into your body.

Anxiety can make your symptoms worse. To help keep the rest of your body relaxed while you are running, drop your shoulders down if you sense any upper-body tension.


As you breathe more deeply on your runs, your diaphragm will become active, and you will notice your belly expand and contract as you inhale and exhale. Keep a regular breathing rhythm while you are running, inhaling two or three strides and exhaling one or two.

Read more: Breathing Exercises to Increase Lung Capacity

Adjust Your Speed

When you are running and notice shortness of breath on exertion, stop and walk or at least decrease the intensity of your activity until normal breathing returns. The higher the intensity of the workout, the more you risk running out of breath.



If you experience persistent shortness of breath on your runs, schedule walk breaks before you have a chance to get out of breath. Take a one- or two-minute walk break between five- to 10-minute running periods.

Make sure you are running comfortably before attempting to increase your speed and avoid doing too many faster sessions during the week. Start with one day a week of gradually increasing your speed and wait until you can manage a 10- or 20-minute tempo run without any breathing difficulty before you try to do any kind of high-intensity interval training.


Consult a Doctor

It's natural to breathe harder when you run, but actual shortness of breath is a concern. It can be frightening and may require medical attention.

If shortness of breath continues even after you have slowed down or stopped, or the shortness of breath is severe, make an appointment to see a doctor. Asthma, exercise-induced asthma, allergies or other lung conditions can cause shortness of breath, so you should seek medical attention if your symptoms don't improve over time or by altering your running routine.




Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.