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Is there a best way to breathe while running? Or is it just a case of what comes naturally to you?

Surprisingly, you’re not alone for wondering about this, and at some point or another, we have all asked our running friends for help.

As a running coach, I’ve encountered this how to breathe running question on more than few occasions and I think it’s important for beginners to understand how they should approach the sport from the very basics.

I’ve heard people advocate breathing in through the mouth and out through the mouth, using slow breathing rhythms, and all sorts of nonsense.

Nothing irks me quite like the spread of misinformation, especially when it pertains to training topics. Therefore, I am happy to help set the record straight today, by showing you how to breathe easier while running, so you can get back to enjoying your training without feeling like your lungs are going to explode…yes, even if you have asthma!

Should I Breathe Through My Nose Or Mouth While Running?

Here’s the deal:

You should always breathe in and out primarily through your mouth when running.

If your nose wants to join the party and help get air in and out, that’s great.

However, when you’re running, feeding your muscles the oxygen they need is of paramount importance, and breathing through the mouth is the most effective way to inhale and exhale oxygen.

To make the most of your breathing, make sure you avoid “chest breathing” in favor of what’s called diaphragmatic breathing or “belly breathing”.

Why is chest breathing bad?

Chest breathing is a weak form of breathing. It’s too shallow to bring in maximal oxygen and doesn’t fully expel your lungs when you exhale. This may be why you keep getting a side stitch when you run.

Instead, your breathing should be diaphragmatic, meaning the action of inhaling and exhaling extends down into your stomach.

As you breathe, your stomach should expand and contract as your diaphragm forces air into and out of your lungs.

Your chest, meanwhile, should remain mostly still, but you’ll take in more oxygen with every breath.

The next time you go running, be aware of your breathing and your natural inclination to breathe through your nose or mouth.

If necessary, focus on making the necessary corrections and taking in breath through your mouth. It may be a struggle at first, but you should eventually be able to transition to a better breathing technique, and do so without thinking.

With any luck, you’ll notice an improvement in your running efficiency and performance.

How Can I Train My Breathing Muscles To Run Better?

Just as we strength train our hips or hamstrings to improve our leg strength, we can strengthen the muscles used for breathing.

In fact, researchers at the Centre for Sports Medicine and Human Performance at Brunel University in England demonstrated a direct link between the strength of your diaphragm and fatigue during the marathon. We also interviewed world expert, Patrick McKeown on our podcast in an episode dedicated to how to breathe while running and he recommended exercises to help.

The easiest way to start is by lying on the ground.

While lying on your back, breathe deeply so your belly rises with your chest as you inhale, and lowers while you exhale. Feel your abdominal muscles contract, and try to hold the tension as you breathe out as well as in.

Watch your chest, does it rise and fall also?

You want to get to the point where you do not see your chest moving, but your belly is expanding (think making yourself get fat).

Continue to practice this while lying down until you feel confident to move upright.

Once you have this trick down, you can move on to pilates exercises. Pilates help stretch your intercostal muscles and lengthen the spine, which helps improve breathing and running.

What Rhythm Should I Be Breathing To?

Your exact breathing rhythm will depend on how hard or easy you are running and/or the intended intensity of your workout.

What is breathing rhythm you ask?

Breathing rhythms refer to the number of foot steps you take with each foot while breathing in or out.

For example, a 2:2 rhythm would mean you take two steps (one with your right foot and one with the left) while breathing in and two steps (again, one with your right foot and one with your left) while breathing out.

This is part of the method we recommend to stop a side stitch if you are out running and get that familiar side stabbing feeling.

Easy runs

Typically, you’ll find that a 3:3 rhythm (three steps – one with your left, one with your right, one with your left – while breathing in) works best for warm-ups and most easy paced days.

This allows plenty of oxygen to be inhaled through the lungs, processed, and then exhaled with relative ease.

Don’t try to force yourself into a 3:3 breathing rhythm on an easy day if it isn’t feeling comfortable.

Remember, the purpose of an easy day is to keep your effort comfortable and to help the body recover. If a 2:2 rhythm (described below) is more comfortable, go with it.

Breathing slower than a 3:3 rhythm is not advised because you’re not giving your body enough time to clear carbon dioxide.

The average runner should take about 180 steps per minute (some a little less, others a little more), which means you take 90 steps with each foot in a one minute span.

A 3:3 rhythm enables you to take about 30 breaths per minute, ample time to process carbon dioxide while still getting in the oxygen you need.

Moderate paced runs

Runs harder than an easy run, but not all out race efforts, should typically be performed at a 2:2 ratio (two steps – one with your left, one with your right – while breathing in, two steps – one with your left, one with your right – while breathing out).

A 2:2 breathing rhythm enables you take about 45 breaths per minute, which is perfect for steady state, tempo runs, and marathon pace runs.

Hard workouts and Races

At the end of races or the end of a particularly hard interval session, a 2:2 breathing might not cut it. In this case, you can switch to a 1:2 (one step breathing in, two steps breathing out) or 2:1 (two steps breathing in and one step breathing out) breathing rhythm.

This will increase your oxygen uptake to 60 breaths per minute.

I don’t recommend a 1:1 breathing pattern.

At this rate, you’ll be taking shallow breaths and you won’t be able to inhale enough oxygen to maintain proper ventilation in the lungs.

On a personal note, I don’t pay much attention to breathing rhythms at the end of races. I prefer to run all out, focus on competing, and let my breathing take care of itself.

However, it can be helpful to those runners who become anxious as the final meters approach.

Why Will Fixing My Breathing Help Me?

While breathing rhythms can help you identify and monitor the intensity of your run, you can also use them to monitor and control other aspects of your training and racing.

Pacing

Paying close attention to your breathing rhythm can help you monitor and “feel” your pace, especially on tempo runs or tempo intervals.

Once you lock onto your correct goal pace for the workout, you can monitor whether you begin to breathe faster or slower to identify when you accidentally speed up or slow down.

It requires close attention to detail, but it can help for runners who struggle maintaining a consistent pace.

Hills

Many runners wonder how to adjust their pace when taking on a hill during a race, even if you are using the correct running technique for hills.

Unless you know the exact grade and length of a hill, it’s very difficult to accurately measure how much you need to adjust your pace.

However, if you’re maintaining a 2:2 breathing rhythm through the race, then you should focus on maintaining that 2:2 rhythm as you tackle and crest the hill.

By maintaining the same breathing rhythm, you keep your effort even and prevent yourself from spending too much energy getting over the hill.

Side Stitches

If you encounter a side stitch while running, you can slow your breathing rhythm to take deeper, controlled breaths at a 3:3 rhythm.

Often, side stitches are caused by undue stress to the diaphragm, which is escalated by shallow breathing. If your side stitch persists after switching your breathing rhythm, you can try this trick for side stitches here.

As you can see, you have many ways that you can breathe and use rhythms to monitor your effort in workouts and races.

Try not to become too focused on your exact breathing rhythm every step you take. Do what feels comfortable and you’ll usually wind up falling into the proper rhythm by default.

For years, the Valencia Marathon has built a reputation that many races can only dream of. With its lightning-fast, sea-level course, ideal early-December weather, world-class organization, and remarkable depth of elite competition, the Spanish event has become a magnet for the sport’s biggest stars and record chasers.

Its appeal was reinforced recently when Ethiopian distance sensation Yomif Kejelcha confirmed that he will compete in this year's race on December 6. Kejelcha arrives with enormous momentum after producing a sensational 1:59:41 marathon debut in London, adding even more anticipation to an event already renowned for producing historic performances.

Given Valencia's growing stature, many observers have long wondered whether the race would eventually seek inclusion in the prestigious World Marathon Majors. Often described as the finest marathon outside the Major circuit, Valencia has consistently appeared to be the most logical candidate for expansion.

However, race organizers have revealed that such a move is not currently on the agenda.

Speaking exclusively to Marathon Handbook, Valencia Marathon CEO Juan Manuel Botella explained that the event has no immediate plans to pursue Major status. According to Botella, the decision is largely financial, with the costs associated with joining the World Marathon Majors considered too significant at this time.

The revelation may surprise many within the running community. Valencia is a race that continues to attract some of the world's best athletes, invests heavily in elite fields, and has openly expressed ambitions of hosting a sub-two-hour marathon performance on its famously fast course. Yet despite its global prestige and growing influence, organizers believe that becoming a Major does not currently offer enough value to justify the financial commitment required.

In many ways, the decision highlights Valencia's confidence in its own identity. Rather than chasing a label, the race continues to focus on what has made it one of the most celebrated marathons on the planet: exceptional conditions, elite competition, and a proven ability to produce extraordinary performances.

Whether or not Valencia eventually joins the World Marathon Majors, its standing within the sport remains unquestioned. For elite athletes seeking personal bests, records, and unforgettable racing experiences, the Valencia Marathon has already established itself as one of the crown jewels of global road running—Major status or not.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.