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How to Breathe While Running: Common Mistakes and How to Fix Them Did you know that nearly 40% of recreational runners experience fatigue or side stitches due to improper breathing? Most runners focus on pace, shoes, or form, but neglecting proper breathing can ruin a run. Understanding running breathing techniques is key to improving endurance, reducing discomfort, and making running more enjoyable. Why Breathing Matters More Than You Think Your breath is the engine of your body. Your muscles are fueled by oxygen, which helps remove waste products from your body and maintain a steady heart rate. Poor breathing reduces stamina and can even cause side stitches. Shallow breathing into the chest is all that’s needed, most runners assume. But these kinds of breathing limit the amount of oxygen we inhale. Learning to breathe while running helps your body get what it needs so that you can run longer and stronger. Nose vs Mouth Breathing While Running A lot of runners don’t know if they should be breathing through their nose or mouth. Nose breathing filters and warms the air, which is especially helpful for runners who breathe a lot of polluted air. Breathing from the mouth takes in more oxygen faster, which can be helpful during sprints or long runs. Use both techniques with intensity! Listen to your body and let it be your guide. Going too fast or hurrying the breathing strategy can disrupt the rhythm. Belly (Diaphragmatic) Breathing Explained What Is Belly Breathing? It’s a diaphragmatic breathing technique (also known as belly breathing). For belly breathing, when you inhale, your belly should puff out, and then return as you exhale. It’s a far calmer, deeper way of breathing than the short, shallow breaths so many of us take without even realising. That is why your lungs can take in more oxygen, which is really helpful when you are doing a physical activity for a long time, such as running. Why Runners Should Do It There are a lot of runners out there who don’t even realise they’re breathing in really shallow gasps. That means they don’t get enough oxygen, and that’s often what causes them to fatigue so quickly or, worse yet. Those shallow breaths are what cause the side stitches you feel. Belly, or diaphragmatic, breathing helps allow more oxygen into your muscles (meaning better endurance) and helps you stay in a steady running rhythm. It allows your shoulders to move down, allowing them and the upper chest to relax. How does this make you run better? When you do belly breathing, it boosts mental health and regulates heart rate by strengthening your diaphragm so that you have more control over your breath. It helps you to breathe easier, meaning those long or hard runs suddenly seem a lot easier – and less tiring. Breathing Rhythm While Running Proper breathing for running pattern is more about synchronising your breaths with your running stride to create a smooth, balanced rhythm. Runners count their breaths in and out, regulated — say two in, two out — rather than randomly haphazardly. This technique helps maintain regularity and prevent breathlessness. Reasons Rhythm Counts for Runners Irregular breathing can result in a lack of concentration, early fatigue, and side stitches. Get your breathing into a rhythm so you run with more ease. It also minimises diaphragm stress, making it feel much more natural to do a little course running. Here are some additional points for why proper running breathing techniques count for runners Makes running smooth to make breathing simpler. Maintain your calm, and you will enjoy consistent speed. Lowers the likelihood of getting side stitches Keeps your body calm Increases concentration during your run. Usual Breathing Patterns Many runners, while running, take a 2:2 breath (meaning you inhale for two steps, then exhale). Slower running allows the more relaxed 3:3 to be maintained, with a quicker cadence; 2:1 may become the norm. The trick is to set a tempo that’s comfortable for your ability and effort level. Common Breathing Mistakes Runners Make Many runners have difficulty breathing while running. Basic breathing errors can make running feel more difficult and lead to fatigue. Some runners do not breathe deeply enough or breathe too quickly; others are unaware that they always hold their breath. A failure to find your breath rhythm can result in side stitches, dizziness, and shortness of breath. Another mistake is to breathe from the mouth or through only the nose, which doesn’t provide a proper oxygen supply. Learning the technique of deep and steady breathing will help runners control tension and strengthen their endurance to run at a relaxed speed. How Breathing Causes (and Fixes) Side Stitches Often, runners get side stitches because they breathe incorrectly. Running is not just hard on the diaphragm, but it can also cause discomfort. Reasons for Side Stitches Shallow, fast or irregular breaths can sometimes trigger a side stitch. It raises the diaphragmatic pressure, which in turn tightens it and gives you a feeling of fatigue. The vast majority of side stitches occur when you inhale on the same foot, which builds pressure and tension. Fixing and Preventing Side Stitches Deep abdominal breathing increases oxygen flow and reduces pressure on the diaphragm. If you can, keep the breath steady and release it fully so the diaphragm can let go and reduce pain. This running breathing technique is useful for stopping a stitch while running. How to Improve Your Breathing Controlled breathing ends the tiredness and pain. As to getting a one-breath-per-step. It seems many runners are targeting it, but the secret is consistency rather than matching “every step.” It’s also beginners who tend to breathe the fastest, which can cause hyperventilation or side stitches. Begin with a 2-count inhale, 2-count exhale out rhythm, and then adjust to your preferred pace. Correct rhythmic breathing can also help increase your stamina and keep you focused on form. It’s practice, not just running awareness, that leads to better breathing. Mentioned below are some tips for runners Begin by introducing belly breathing as part of your warm-up. Alternate nasal and mouth breathing as needed. Concentrate on a steady tempo and keep your back straight. Eventually, your

International Women’s Day, celebrated on 8 March each year, is an important moment in the calendar. It’s a time to recognise women’s achievements, reflect on progress towards equality, and continue conversations around opportunity, representation, and wellbeing. Across the UK, workplaces, schools, community groups, and charities mark the day in different ways. But increasingly, people are looking for practical, inclusive ways to participate—something that goes beyond awareness posts and turns intention into action. That’s where a virtual run comes in. A virtual run offers a simple yet powerful way to celebrate International Women’s Day through movement, solidarity, and personal challenge—without the barriers that often come with traditional events. What Is an International Women’s Day Virtual Run? A virtual run is a fitness challenge you complete anywhere you choose, within a set time window. There’s no mass start line and no need to attend a physical location. For an International Women’s Day virtual run, this usually means: Running or walking locally (park, pavement, treadmill, trail) Choosing your own distance Completing the challenge on or around 8 March Being part of a wider online community celebrating women Virtual runs are particularly popular because they fit easily around busy schedules, work commitments, childcare, and unpredictable weather. Why a Virtual Run Works So Well for International Women’s Day 1. It’s Inclusive and Accessible Not everyone feels comfortable entering a traditional race. Some are new to running. Others are returning after injury or balancing family life. A virtual run removes pressure and judgement. You decide: When you run How far you go Whether you run, jog, or walk That inclusivity reflects the core message of International Women’s Day: progress should be accessible to everyone. 2. It Supports Women’s Wellbeing In the UK, women’s health and wellbeing is an ongoing conversation. Running and walking are proven ways to support both physical and mental health, particularly when done without performance pressure. A virtual run encourages: Regular movement Time outdoors Stress relief Confidence building Taking part becomes an act of self-care as much as celebration. 3. It Creates a Sense of Collective Action Even though you run alone, you’re part of something bigger. Thousands of participants across the world are moving with the same purpose. Sharing runs on social media, posting photos, or simply knowing others are taking part creates a powerful sense of community—something that’s especially meaningful on International Women’s Day. Who Can Take Part? An International Women’s Day virtual run is suitable for: Complete beginners Experienced runners Walkers Women returning to fitness Allies running in support of women There’s no “right” distance. The goal is participation, not performance. How to Take Part in a Virtual Run The process is simple and designed to remove barriers: Register online Choose your distance Complete your run anywhere in the world Celebrate your achievement Many people choose to run locally—around their neighbourhood, local park, or on a treadmill if the weather isn’t ideal. An International Women’s Day Virtual Run If you’re looking for a friendly option, the International Women’s Day Virtual Run by The Running Bug allows participants to run any distance, anywhere, making it accessible for all abilities. 👉 Join the International Women’s Day Virtual Run here:https://the-running-bug.com/virtual-challenges/any-distance-challenges/international-womens-day-run/ Making Your Run Meaningful Many participants choose to personalise their run by: Wearing purple (International Women’s Day colour) Running with a friend or family member Dedicating their run to a woman who inspires them Sharing their experience online to encourage others These small actions help amplify the message and inspire wider participation. Why Movement Matters on International Women’s Day Sport and physical activity have long been linked to empowerment. For women, movement can represent confidence, freedom, and autonomy. On International Women’s Day, a virtual run becomes more than exercise—it’s a statement: That women deserve space That wellbeing matters That participation doesn’t need permission Final Thoughts Celebrating International Women’s Day doesn’t have to be complicated or exclusive. A virtual run offers a flexible, inclusive, and meaningful way to take part—whether you run one mile or simply take a walk. If you’re looking for a way to mark the day with intention, movement, and solidarity, an International Women’s Day virtual run is a powerful place to start. References International Women’s Day – https://internationalwomensday.com World Vision – https://worldvision.org.uk/campaign/international-womens-day Share this blog Facebook Twitter Reddit LinkedIn Pinterest Tumblr Read other articles

Have you heard of the saying “Work smarter, not harder“? Well, I have seen runners pour everything they have into running and getting stuck at the first hurdle. I have also coached runners who have succeeded in reaching their goals and all with relatively low effort. Running may seem simple- lace up your trainers and go leg it. Unfortunately, it is more complicated than that, however, this also means that by training in the correct way, you can find yourself becoming a good runner in a short amount of time. So, use these 10 tips for beginner runners to ‘work smarter, not harder’. 9 top tips for beginner runners. 1. Build up slowly You may be thinking that you want to become a ‘proper runner’ as soon as possible, therefore you’re going to run as long and as hard as you can from the start. Well first off, if you are going for runs then you already are a ‘proper runner’. But let me explain why this training method is not the way forward… This is a new exercise for your body and with every step you land with 3 times the force of your body weight. Now just imagine what that is going to be doing to your joints. You’re asking for an injury. You will also find that your motivation, excitement, and love for your newfound sport will go away pretty fast. Another reason this is a bad idea is that your body needs time to adapt to the work (running) you put it through. What many runners fail to understand is that it is our recovery that makes us fitter, faster, and stronger, not simply the work we do. If you train at a level your body can currently handle then your body has time to recover and adapt, if you train too hard you simply won’t improve. A good rule is to increase your mileage by 10% per week as a maximum. Even elite runners don’t do more than 3 days of hard running per week, and they must train for years to be able to even do that. 2. Take your recovery seriously There is a saying among elite athletes which goes: Train hard, recover harder. This is a tip that you should be relieved to hear as it relates to things that we often enjoy doing. Making sure we are eating enough, putting our legs up relaxing, and maybe even a nice warm bath are all things that improve your recovery. When you first start out running your body might not thank you for it straight away. It might repay you with aching muscles, it’s then your job to take care of them. Some tips for recovery include: Eating plenty of carbs and protein Running on softer surfaces Sleeping well Re-hydrating properly. Learn more about hydration and running here: https://the-running-bug.com/staying-hydrated-during-runs/ To learn more about post-run recovery be sure to check out this detailed blog by George Lewis Health: https://www.georgelewishealth.com/post/improving-post-run-recovery-will-be-the-biggest-thing-you-need-to-smash-your-pbs 3. Make running part of your routine From experience, I can tell you that running just becomes part of your day, just like brushing your teeth. This does take time, but it only happens with consistency and discipline. Consistency and discipline are two great qualities, and you can make it easier to be consistent and disciplined in your running by making it a routine. Most runners prefer to run in the mornings, you may prefer to run later in the day- the truth is it doesn’t matter when you run. However, running at the same time will make it easier for you to accept it is just something that you do. Many people out there will tell you that it is bad to run every day, but if you focus on your recovery, build up slowly, and don’t push your runs too hard, then running every day is something that you can do. You don’t have to. However, I have runners who I coach who have not had a day off in months and who like it that way, often they have a day in the week where they will only run 5-15 minutes, but this helps them maintain routine. Some of them even say “A day without running just doesn’t feel right anymore”. Just because you are heading out the door for a run does not mean you need to be pushing yourself hard or even doing it for huge fitness gains, there are some great mental benefits of running too. Be sure to check out this blog on the mental benefits of running if you want to find out more: https://the-running-bug.com/benefits-of-running-for-mental-health/ 4. Feeling sore in normal If you are just starting out running then you can expect to be a bit sore, aching muscles are inevitable, unfortunately. And from someone who has run for many years at a decent level, the sore legs never go away, no matter how fast you get. Feeling sore is normal and should be expected. 5. Start easy You should start each run a fair bit slower than the pace you want to hold for most of the run. For example, if you are running 5k and you want to run 6 minutes per kilometre, then your first kilometre can be 6:40, your second one can be 6:20 and then you can do the last 3 kilometres at 6 minutes per kilometre. This principle does 3 things: Warms you up so you can relax into the run and enjoy it more Decreases your risk of injury Decreases your risk of overtraining 6. Follow a program It is much easier to get out the door and run when you know that you are doing the right things. Following a training plan helps to keep yourself accountable for your fitness and having an expert writing your training will give you the motivation to get out the door. You can even follow a simple beginners running training program online such as this ‘couch to 5k’ plan by Runners World: https://www.runnersworld.com/uk/training/5km/a760067/six-week-beginner-5k-schedule/