Breathing and Cadence: Two Simple Tweaks to Run Easier

TL;DR — Two quiet tweaks make running noticeably easier. Breathing: breathe mostly through your mouth, deeply, expanding your belly (belly breathing) rather than your shoulders. The side stitch often comes from shallow breathing or eating too close to the run. Cadence: a commonly cited benchmark sits around 170-180 steps per minute, to be nuanced by your height and pace. A slightly higher cadence lowers the impact of each stride. Raise it gradually, with a metronome or music at the right tempo.

We talk a lot about shoes, plans and watches, but two of the simplest levers to run easier are free and always on you: your breathing and your cadence. Tuned well, they make the effort smoother, push back breathlessness and reduce small aches.

This BPMoov guide explains how to breathe while running, how to avoid the dreaded side stitch, and how to work your cadence without overhauling everything. No miracle method — just two concrete adjustments.

Breathing Well While Running

Breathe Through Your Mouth (and Nose if You Like)

During effort, your oxygen demand climbs and the nose alone can't move enough air. Breathe mainly through your mouth: it's normal, it's efficient, and it's no sign of weakness. You can combine nose and mouth, but don't force yourself to breathe only through the nose on hard efforts.

Adopt Belly Breathing

Most beginners breathe "high," with the shoulders and upper chest. The result: short, inefficient breathing. The fix is belly (diaphragmatic) breathing:

• Inhale by expanding your belly, not by raising your shoulders. The diaphragm drops, the lungs fill better.
• Exhale by gently drawing the belly in. The exhale clears the stale air well.
• Practice at rest first, one hand on your belly, to feel the movement. It then becomes automatic while running.

Settle Into a Breathing Rhythm

Many runners find comfort in syncing their breathing to their steps. A common pattern: inhale over a few foot strikes, exhale over a few (for example three strikes to inhale, two to exhale at easy pace, and a shorter rhythm when you speed up). The point isn't to fixate on counting, but to keep your breathing steady and deep rather than choppy.

At easy pace, you should be able to hold a conversation: that's the best sign your breathing is keeping up. It's the whole principle of the aerobic base we detail in our zone 2 guide.

The Side Stitch: Why and How to Avoid It

The side stitch, that sharp pain under the ribs, ruins many beginners' runs. Its most common causes:

• Breathing that's too shallow, which engages the diaphragm poorly.
• A meal too close to the run: let time pass after eating (see our runner nutrition guide for timing).
• Starting too fast, without a gradual warm-up.

When it strikes, the response is simple:

• Slow down clearly, or even walk for a moment.
• Breathe deeply from the belly, exhaling slowly.
• Press gently on the painful spot and relax your shoulders.

Next time, warm up gently, don't start on a full stomach, and work on belly breathing: the side stitch becomes rare.

Cadence: What It Is, and Why It Matters

Definition

Cadence is the number of steps you take per minute (both feet combined). It's one of the most measurable parameters of your stride, and one of the easiest to improve.

The 170-180 spm Benchmark, With Nuance

A benchmark around 170 to 180 steps per minute is often cited. It's an indicative range, not an absolute rule: your "ideal" cadence depends on your height (taller runners often have a slightly lower cadence), your pace (cadence rises as you speed up) and your build. Don't chase a magic number: instead, see whether raising your current cadence a little improves how you feel.

Why a Slightly Higher Cadence Helps

Many beginners run with a low cadence and long strides, which leads them to plant the foot far ahead of the body, heel first. The consequences: harder impact and a "braking" effect on each stride. By raising the cadence slightly, you take shorter, closer steps, plant the foot more under your body, and reduce the impact at each strike. It's often a softer, more economical stride.

How to Increase Your Cadence Gradually

The key word is gradually. An abrupt change tires you out and can cause injury. The method:

• Measure your current cadence. Count your strikes over 30 seconds and double it, or let your watch tell you.
• Aim for +5% at first, no more. If you're at 160, target 168 before thinking about 175. Little by little.
• Use a metronome or music set to the desired tempo (many "BPM" apps and playlists exist). Match your steps to the beat over short stretches.
• Work in intervals. On an easy run, hold the higher cadence for 1 to 2 minutes, then ease off. Extend the duration over the weeks.
• Let the body adapt. After a few weeks, the new cadence feels natural. No need to force it constantly.

To combine these tweaks with real pace and zone work, take a look at our guide on VO2max, heart rate zones and running paces.

Breathing dialed in, cadence sharpened: your stride is easier. Now give it a playground. BPMoov gathers road and trail race registrations across France and Europe — free, iOS and Android. → Download BPMoov.

FAQ

How should I breathe while running?

Breathe mainly through your mouth to move enough air, and adopt belly breathing: expand your belly on the inhale rather than raising your shoulders, and exhale by gently drawing the belly in. Keep your breathing steady and deep rather than choppy. At easy pace, you should be able to hold a conversation.

Should I breathe through my nose or mouth when running?

During effort, the nose alone doesn't move enough air: breathe mainly through your mouth, which is no sign of weakness. You can combine nose and mouth, but don't force yourself to breathe only through the nose on hard efforts. What matters is deep, steady breathing.

How do I avoid a side stitch when running?

Warm up gradually, don't start on a full stomach, and work on belly breathing, since shallow breathing is a common cause. If one strikes, slow down or walk, breathe deeply from the belly while exhaling slowly, and press gently on the painful spot while relaxing your shoulders.

What is a good running cadence?

A commonly cited benchmark sits around 170 to 180 steps per minute, but it's an indicative range, not a rule. Your ideal cadence depends on your height, pace and build. Rather than chasing a number, see whether raising your current cadence a little improves how you feel and lowers the impact.

Why does increasing cadence reduce impact?

A low cadence often leads to long strides and planting the foot far ahead of the body, which increases impact and brakes on each stride. By raising the cadence slightly, you take shorter, closer steps, plant the foot more under your body, and reduce the impact at each strike.

How do I increase my cadence without getting injured?

Go gradually. Measure your current cadence, then aim for about +5% at first, no more. Use a metronome or music set to the desired tempo, and work in 1- to 2-minute intervals on your easy runs before easing off. After a few weeks, the new cadence feels natural.