Breathing through the mouth makes you 18% less efficient.
Why run with your mouth open when you can clear your nose and be more efficient?
The hell of running with my mouth open
I woke up at 5 AM to get ready; in 2 hours, I was going to run my tenth 10km race. I had been very ill in the days prior, but I had trained enough and knew I had the physical strength to complete the competition. What I didn’t anticipate was that my nose would be completely blocked from kilometer one. With every step, I felt the cold, dry air burning my throat as I tried to compensate for the lack of oxygen. I was breathing through my mouth like a fish out of water, my chest rising and falling erratically, and my heart rate was through the roof.
By the last kilometer, my body was at its limit. Hyperventilation and dehydration made me dizzy, and as I crossed the finish line, I had to lean on a fence to avoid fainting and releasing the devil. That’s when I understood: running with my mouth open is not only inefficient but can also be brutally exhausting.
This was certainly not my last race, nor my last run; however, it was the last time I allowed mouth breathing to limit my performance and enjoyment during the competition.
The importance of keeping the nose clear
Breathing through the nose while running has key benefits:
Better oxygenation: The nose filters, humidifies, and warms the air before it reaches the lungs, improving the transfer of oxygen to the blood.
Heart rate control: The natural resistance of the nose helps maintain a more stable and efficient breathing rhythm, preventing hyperventilation.
Higher CO2 tolerance: By training with nasal breathing, the body adapts to higher levels of CO2, optimizing the use of oxygen in the tissues.
Diaphragm activation: Nasal breathing encourages the use of the diaphragm instead of shallow chest breathing, reducing fatigue.
But if your nose is blocked, all of this becomes impossible. That’s why, before running, it’s essential to ensure that the nasal passage is clear.
Protocol for clearing the nose before running
If you often suffer from nasal congestion, here’s a simple protocol you can do 15 minutes before heading out to run:
Air retention: Exhale gently and pinch your nose. Move your head or walk while holding your breath for 10-15 seconds. Repeat 5-6 times.
“Lock” technique using nose and cheek: Perform 10-15 breaths with this technique to clear the nasal passage.
Nasal lubrication: Use a saline solution like Sterimar to hydrate the nose. If you are still congested, try a hypertonic version to decongest.
The use of nasal strips: they can help open the nostrils, facilitating the in and out flow of air.
Carry a tissue to blow your nose while running and consider sleeping with a humidifier if you live in a dry environment.
When to use nose-nose, nose-mouth, and mouth-mouth.
It is almost always ideal to use only the nose. It will depend on the intensity of the exercise:
Zones 1 and 2 (low to moderate intensity): Breathe exclusively through the nose. You will keep your heart rate controlled and optimize the use of oxygen.
Zone 3 (moderate to high intensity): Inhale through the nose and exhale through the mouth to eliminate CO2 without losing control of your breathing. In prolonged efforts or increases in intensity, you may need to switch to mouth-mouth to maintain an adequate pace and sufficient oxygenation.
Zones 4 and 5 (high intensity and sprints): In these cases, inhaling and exhaling through the mouth may be necessary to maintain the flow of oxygen during maximal efforts.
Many elite runners, like Steve Magness, emphasize that at high-performance levels (top 1%) and competition, the crucial factor is to breathe enough to meet the aerobic demand. However, even at this level, training nasal breathing enhances efficiency and performance at key moments.
Conclusion
Running with my mouth open is an emergency solution, not a sustainable strategy. If you want to improve your endurance, efficiency, and performance without feeling like you’re drowning in the effort, make sure your nose is clear and train nasal breathing.
The next time you go out for a run, ask yourself: Am I going to let a blocked nose ruin my performance and race?
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