Why Am I Running Out Of Breath So Fast

Have you ever experienced the frustration of running out of breath way too soon during your workouts or runs? If you’re like me, then you know how disheartening it can be to feel like you’re gasping for air before you’ve even hit your stride. In this article, I’ll dive deep into the possible reasons why you might be running out of breath so fast and share some personal insights along the way.

1. Lack of Cardiovascular Fitness

One of the most common reasons for running out of breath quickly is a lack of cardiovascular fitness. Simply put, if you haven’t been consistently engaging in activities that get your heart rate up, your cardiovascular system may not be efficient enough to supply oxygen to your working muscles. When you push yourself harder, your heart has to work harder to pump blood and oxygen, and if it’s not used to it, you’ll find yourself gasping for breath.

I personally experienced this when I first started running. As someone who led a sedentary lifestyle for years, my cardiovascular fitness was practically nonexistent. But with persistence and a structured training plan, I gradually improved my endurance and found myself breathing more easily during my runs.

2. Poor Breathing Technique

Believe it or not, your breathing technique can make a huge difference in how efficiently you use oxygen while running. Many beginners tend to take shallow breaths, using only the top portion of their lungs. This not only limits the amount of oxygen you take in but also hinders the removal of carbon dioxide from your body.

Personally, I struggled with this for a long time until I discovered diaphragmatic breathing. By consciously focusing on breathing deeply into my belly, I noticed a significant improvement in my running performance and breath control. It felt like a game-changer!

3. Overexertion

Running too fast or pushing yourself too hard without giving your body enough time to recover can also lead to excessive breathlessness. When you go full throttle right from the start, your muscles demand more oxygen than your heart and lungs can deliver, resulting in a feeling of breathlessness.

I learned this lesson the hard way. In my eagerness to improve my pace, I often ended up pushing myself too far, too soon. It wasn’t until I started incorporating rest days into my training schedule and practicing a gradual increase in intensity that I noticed a significant reduction in breathlessness during my runs.

4. Underlying Health Conditions

While the previous reasons are common causes of breathlessness, it’s important to consider the possibility of underlying health conditions. Conditions such as asthma, allergies, or even anemia can affect your breathing during exercise.

Personally, I struggled with allergies that often triggered asthma symptoms, making it difficult to breathe while running. With the help of my doctor and appropriate medication, I was able to manage these conditions and continue pursuing my running goals.


In conclusion, running out of breath too quickly can be frustrating, but it’s not an insurmountable problem. By addressing the factors mentioned above and making gradual changes, you can improve your breathing and enjoy your runs to the fullest. Remember, everyone’s journey is unique, and it’s essential to listen to your body and make adjustments accordingly.

So lace up your running shoes, take deep breaths, and embrace the joy of running!