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Can nasal strips elevate your race day performance?

Nasal strips–those small adhesive Bandaid-like strips worn across the nose–are often seen on runners and athletes, but do they really help improve performance? While originally designed to reduce snoring, they’ve been adopted by many in the running community with claims that they help open up the nasal passages, improving airflow and aiding endurance. Are the strips just a placebo, or the secret to better breathing on race day?

How nasal strips work

Nasal strips work by mechanically lifting the skin on the nose, expanding the nasal passages to allow for easier breathing. For people with congestion or those who experience restricted airflow due to narrow nasal cavities, this can potentially create a noticeable difference. The idea is that by allowing more air in through the nose, athletes can reduce the need for mouth breathing, which tends to be less efficient during steady-state exercise.

Nasal strips and performance

The key question: does this extra airflow translate to better performance in runners? Research has shown mixed results. A recent study in the European Archives of Oto-Rhino-Laryngology found no significant difference in performance or oxygen uptake in athletes using nasal strips. However, another study published in the Journal of Sports Science suggested that nasal strips can reduce perceived exertion, meaning athletes feel like they’re breathing easier, even if their physical performance isn’t significantly improved.

For runners with nasal obstructions, such as a deviated septum, the extra airflow might make breathing more comfortable, but for the average runner, the impact on oxygen intake and endurance is likely minimal.

When nasal strips might be useful

While nasal strips may not turn you into an elite runner, they could still be useful under certain conditions. For instance, runners battling mild congestion from colds or allergies might experience some relief with strips, allowing for smoother airflow . Some runners also report that strips can help them focus better on rhythmic breathing, something that is useful in maintaining a steady pace during long runs.

Myth or must-have?

So, are nasal strips going to help you hit that finish line faster? For most people, the answer is no. While they may help with comfort and ease breathing for those with minor nasal obstructions, there’s little scientific evidence to suggest they dramatically boost performance. However, if you find yourself breathing easier with one on, the placebo effect can still play a role in boosting your confidence and comfort during a run. In the end, the best way to improve your running performance is through proper training, hydration and pacing—not necessarily what’s stuck to your nose.