Physiology & Anatomy

5k Breathing: How Should I Breathe When Running A 5K

29 October 2011
the5krunner
Sparklers with a slow shutter speed.
Nothing at all to do with breathing. But pretty.

Breathing is key to getting oxygen into your body! Your body ultimately uses it to ‘burn’ the energy stores (carbs) in your body to produce energy.

If you are finding it really hard to breathe then, simply, you are probably running too fast. Slow down. Most of you reading this article will be beginner runners and therefore you should be focusing on distance work at a speed where you can maintain a conversation. By definition, breathing will not be difficult at this speed.

For the more advanced runner then consider the following:

1. your mouth is bigger than your nose. So use it to breathe.

2. A large amount of the capacity of your lungs is not used. Therefore it probably doesn’t matter too much what you are doing.

3. Breathing is mostly subconscious. Get it right and it becomes natural. Personally, I’d breathe in over the count of a couple of footfalls and then out over a couple. Get into a rhythm.

Last Updated on 13 November 2025 by the5krunner

My favourite kit and nutrition

  • Maurten — the race nutrition trusted by elite athletes. Gels and drink mix engineered to be easy on the stomach.
  • Garmin 90-degree charging adapter — the small adapter that keeps your charging cable tidy at the stem. Essential for race day.
  • Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session.
  • Ravemen FR300 — front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters.
  • Garmin Varia RTL515 — radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch.
  • Stryd — the footpod that brings running power to your Garmin. The single most useful running upgrade I have made.
  • Favero Assioma Pro RS2 — the power meter pedals most serious cyclists end up choosing. Accurate, easy to move between bikes.

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