Do Nasal Strips Work for Running | Improving Performance

Last updated on November 17th, 2022 at 04:51 pm

Breathing correctly greatly impacts our success on any given run. For this reason, nasal strips have grown in popularity among elite runners as a way to improve their breathing during exertion. While many high-level runners swear by them, the science and support for their efficacy are not concrete. In this post, we seek to answer the question of whether nasal strips actually work for running, and if they can improve performance.

Do Nasal Strips Actually Work for Running

Nasal strips adhere to the exterior of your nose, and tension bands lift upwards, opening your nose.

The theory is this increased nasal volume will reduce air friction, improve airflow, and decrease shortness of breath.

But do they work?

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To examine whether nasal strips work for running we examined many articles posted in peer-reviewed medical journals. These articles studied the impact of wearing a nasal strip during exercise.

As a result, we can conclude:

Nasal strips won’t increase your running speed, how far you can run, or your recovery rate.

But they will reduce respiratory fatigue, increase nasal airflow, and reduce shortness of breath. Plus, they reduce your perceived respiratory effort during runs.

Below we take a look at the science to see how much of an impact nasal strips can have on your runs.

The Science Showing Nasal Strips Work

Firstly, breathing and nasal dilation affect variables that may very well impact how we run. It is notable even if only due to the benefit of perceived improvements in recovery.

Below we reference several peer-reviewed articles with specific findings supporting nasal strips working.

Nasal Strips Reduce Breathing Issues for Runners

Two studies in 2001 (Tong) came up with positive conclusions about the impact nasal strips have on breathing.

The first study by Tong studied normal breathing vs breathing with a nasal strip in eight untrained adults after interval exercise (source).

And the second study, also by Tong, examined nine men running on a treadmill at moderate intensity (75% VO2 Max), as they breathed through their noses primarily (source).

The findings of each study provide evidence nasal strips work in the following ways:

1. The amount of air that moves through the nose increases significantly (Peak nasal inspiratory flow increases).
2. Nasal strips increase how much breathing you can do without your respiratory muscles fatiguing (nasal ventilatory capacity increases)
3. Nasal strips will make you feel like you didn’t work as hard to breathe (reduced perceived respiratory effort during exercise)

While the studies referenced above weren’t measuring running speeds or distance, they were measuring the effects of nasal strips on breathing.

Breathing is a huge part of running, and nasal strips can make an impact on your breathing during runs.

This is specifically true if you are a runner that breathes primarily out of your nostrils.

Nasal Strips Reduce Shortness of Breathe

Additionally, for runners battling exercise-induced asthma, this next study might provide some hope, as its findings shed light on how nasal strips can decrease shortness of breath.

A study published in 2000 from the School of Physical Therapy at The University of Western Ontario, studied the impact of nasal strips and mouthguards on treadmill performance.

This isn’t a study focusing solely on nasal strips.

However, it did have significant findings in support of nasal strips working in two main capacities.

1. Nostril openings increased (Subjective Nasal Patency)
2. Reported shortness of breath decreased (dyspnea)

While these findings won’t increase speed, reduced shortness of breath and larger breathing passages are without a doubt helpful for runners.

Nasal Strips Improve Airflow and May Reduce Nasal Restriction

A study in 1997 at the University of Illinois College of Medicine also shows nasal strips may affect breathing for some athletes (source).

Of the twenty tested males, there was a 21% improvement to airflow. That is a fairly drastic airflow improvement.

The study also showed a 27% reduction of nasal restriction among Caucasian participants in the study.

However, no major reduction in nasal restriction among participants of African descent was discovered.

The research set was relatively small for this study.

However, an airflow improvement of 21% supports that nasal strips may help runners when it comes to breathing.

Nasal Strips May Not Improve Metrics that Affect Performance

When nasal strips hit the market hard in the early 90’s they were marketed for snoring reduction.

Furthermore, brands claimed better sleep results in better waking lives. And in this sense, nasal strips were a success.

It wasn’t long, however, until professional football players, runners, and other athletes began wearing them to improve performance. This led to a handful of controlled studies to see whether wearing the strips actually impacted performance.

Nasal strips have been shown to improve metrics related to breathing and perceived fatigue.

However, other studies display nasal strips not working in a number of important capacities.

Nasal Strips May Not Improve Oxygen Uptake

As previously mentioned, nasal strips do have some positive impact on breathing which may benefit runners.

However, other studies examined whether the increased airflow makes a notable improvement in the amount of oxygen in our blood.

A 1996 study found nasal strips had no statistically significant impact on performance (source).

More specifically, nasal strips did not improve the blood oxygen levels in study participants.

With this in mind, while nasal strips allow for easier breathing, they won’t improve your endurance or strength.

Wearing Nasal Strips Won't Reduce Lactic Acid Build-Up

Furthermore, nasal strips won’t reduce the buil-up of lactic acid during or after your run.

A 2008 study, ‘The External Nasal Dilator: Style over Function?‘, examined the impact of nasal strips on groups of college-aged women.

One group was sedentary, another was athletes in pre-season training, and the third was in-season athletes.

All three groups were then subjected to incremental exercise. Then, after the exercise was completed, blood was drawn to run various tests.

The study showed that nasal strips unsurprisingly didn’t reduce the amount of lactic acid build-up after exercise.

Having a surplus of lactic acid build-up won’t improve your runs, and it certainly won’t improve your recovery.

So, while you may experience better breathing, nasal strips won’t help your body fight muscle soreness and fatigue.

As a result, you will likely not be able to run further or for longer.

Nasal Strips May Not Improve Recovery

Nasal strips are used for a variety of reasons among runners that use them.

And while improved recovery is often a reason stated by those using them, there is no evidence to suggest this works.

A 2001 study subjected fourteen participants to anaerobic treadmill testing (source). Each participant’s heart rate was measured, as well as their nose and mouth breathing.

No statistically significant improvement in 5-minute or 10-minute rates of recovery from treadmill exercise testing was found.

When it comes to aiding recovery from a run it doesn’t appear nasal strips work. At least this is the case for this study.

Prominent Runners Use Nasal Strips

Regardless of whether nasal strips will improve your pace, the real question is whether they make you feel good during your run. If you answer yes, it may make sense to wear them while you are running. Even a small mental edge while competing can help. Many runners still wear nasal strips while running for this very reason; Tommy Rivs might be the most enigmatic character rocking nasal strips during competitions.

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A post shared by tommy_rivs (@tommy_rivs) on Dec 9, 2019 at 12:21pm PST

Wear Nasal Strips if You Feel Better Wearing Them

There is data to support a variety of benefits to wearing nasal strips. But there is also plenty of data to suggest they won’t make you run faster or further.

While your mile splits may not markedly improve from using nasal strips, it seems that the data supports nasal strips working to improve air uptake, reduce shortness of breath, and improve your perception of effort.

This is specifically true for those runners that prefer breathing primarily through their nostrils.

Regardless of whether your times improve or not, part of running performance is related to how you feel on your run.

If wearing nasal strips makes you feel like you’re running better there is no harm in wearing them.

After all, if you feel better on a run, you improve the likelihood that your run will be a success.

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