56: Solving Beginner Runner Breathing Problems by Making Running Easier

In this episode, Coach Deb explains why breathing feels so difficult for new runners and introduces a high cadence technique that greatly reduces effort.

She also covers walking preparation, gradual progression from running in place to moving forward, the form and injury-prevention benefits of high cadence, and the resources and next steps recommended for beginning a walk/run program.

Beginner runners often struggle to breathe because even short running intervals exceed their current fitness level. No matter how hard they try to run slowly and easily, any running feels intense. The solution is not a special breathing pattern but a change in running form: take very small steps while turning the legs over quickly. A target cadence of about 170 foot strikes per minute, counting both feet, allows a runner to move at an easy pace without overstriding. Think "Quick steps, tiny steps, easy pace."

Tiny, quick steps reduce the intensity of each stride, create a smooth rhythm, and help runners feel lighter on their feet. Running slowly with a low cadence is harder because the body must balance longer on each leg. Faster turnover creates momentum, much like a bicycle becomes easier to balance once it is moving. When cadence is high and steps small, the feet land beneath the body's center of gravity rather than reaching forward, eliminating braking and reducing pounding, making comfortable breathing more likely from the start.