Nasal Strips for Runners: How They Work, Benefits, and Scientific Evidence

Why Do Runners Use Nasal Strips: The Science Behind External Nasal Dilators

Runners often apply nasal strips to their noses to mechanically open their nasal passages, aiming to improve airflow, reduce breathing resistance, and potentially enhance perceived breathing comfort during exercise, though direct physiological performance benefits for trained athletes remain largely unproven by scientific consensus.

Understanding External Nasal Dilators

The "tape" runners often apply to their noses is typically an external nasal dilator strip. These are flexible, adhesive strips designed to be placed across the bridge of the nose. Their primary mechanical function is to gently pull open the nasal passages, specifically targeting the nasal valve area, which is often the narrowest part of the airway.

The Anatomy of Nasal Breathing

To understand how nasal strips work, a brief look at nasal anatomy is essential. The nasal cavity is a complex structure lined with turbinates that warm, humidify, and filter incoming air. Crucially, the nasal valve is the narrowest part of the nasal airway, located in the lower third of the nose, formed by the septum, the lateral nasal wall, and the alar cartilage (the cartilaginous tissue that forms the side of your nostril). During vigorous inhalation, especially during exercise, the flexible alar cartilage can sometimes collapse inward, restricting airflow and increasing resistance.

How Nasal Strips Work: The Biomechanics of Airflow

Nasal strips exert their effect through a straightforward biomechanical principle:

• Mechanical Lifting: The spring-like action of the strip gently pulls the alar cartilage outwards and upwards. This action effectively widens the nasal valve and the anterior (front) part of the nasal passages.
• Reduced Airway Resistance: By physically opening these constricted areas, the strips reduce the resistance to airflow. This allows for a greater volume of air to pass through the nasal passages with less effort.
• Encouraging Nasal Breathing: By making nasal breathing easier, the strips can help runners maintain nasal breathing for longer durations or at higher intensities. Nasal breathing offers several physiological advantages over mouth breathing, including:
  • Air Filtration: Trapping airborne particles.
  • Air Warming and Humidification: Protecting the respiratory tract.
  • Nitric Oxide Production: The nasal passages produce nitric oxide, a potent vasodilator that can help regulate blood pressure and improve oxygen delivery to tissues.

Proposed Benefits for Runners

Runners use nasal strips with several potential benefits in mind, though the extent of these benefits can vary:

• Improved Airflow and Reduced Effort: The most immediate and commonly reported benefit is a subjective feeling of increased airflow and easier breathing. This can translate to a perception of less effort during a run.
• Reduced Perceived Exertion (RPE): Some studies have indicated that individuals using nasal strips report a lower RPE for the same level of exercise intensity, suggesting that while physiological metrics may not change, the feeling of exertion is reduced.
• Maintenance of Nasal Breathing: During higher intensity exercise, the body naturally shifts towards mouth breathing to rapidly take in more air. Nasal strips can potentially help some runners sustain nasal breathing for longer, leveraging its inherent benefits.
• Enhanced Oxygen Delivery (Controversial): While improved airflow might logically suggest better oxygen uptake, most scientific studies in healthy, trained individuals do not show a significant increase in maximal oxygen uptake (VO2 max) or oxygen saturation during exercise with nasal strip use.
• Improved Sleep and Recovery: While not directly related to running performance during exercise, nasal strips are widely recognized as effective for reducing mild snoring and improving sleep quality by keeping nasal passages open. Better sleep is, of course, critical for athletic recovery and overall performance.

The Scientific Evidence: What Research Says

The scientific literature on nasal strips for athletic performance presents a mixed picture:

• No Universal Performance Boost: The overwhelming consensus from research is that external nasal dilator strips generally do not significantly improve objective measures of athletic performance such as VO2 max, time to exhaustion, or lactate threshold in healthy, well-trained athletes.
• Subjective Improvements are Common: Despite the lack of objective physiological gains, many studies report that athletes feel like they are breathing easier and experience reduced perceived exertion. This subjective benefit can be valuable for comfort and mental fortitude during long runs or races.
• Potential for Specific Populations: Nasal strips may offer more tangible benefits for individuals with pre-existing nasal obstruction (e.g., allergies, septal deviation) or those who experience significant nasal valve collapse during exercise. They might also be more effective during submaximal exercise where nasal breathing can be more easily maintained.
• Limited Impact on Oxygenation: While airflow may increase, the respiratory system typically has ample reserve capacity. For healthy individuals, the limiting factor in oxygen delivery during intense exercise is usually the cardiovascular system's ability to transport oxygen, not the initial intake through the nose.

Practical Considerations for Runners

For runners considering using nasal strips:

• Individual Variability: The effectiveness of nasal strips is highly individual. What works for one runner may not for another.
• Proper Application: Ensure the skin is clean and dry for optimal adhesion. Place the strip correctly across the widest part of the nose, just above the flare of the nostrils.
• Trial and Error: Experiment during training runs to assess personal comfort and any perceived benefits before using them in a race.
• Not a Performance Enhancer: Understand that they are unlikely to provide a significant, measurable boost to your race times or endurance capacity if you are already a healthy, trained athlete.
• Focus on Comfort: If they make you feel more comfortable and help you maintain nasal breathing, they can be a useful tool in your running arsenal.

Conclusion

Runners use external nasal dilator strips primarily to mechanically open their nasal passages, aiming to improve airflow and reduce the sensation of breathing effort. While they can enhance subjective comfort and help maintain nasal breathing, particularly for those prone to nasal congestion or collapse, scientific evidence largely indicates that these strips do not provide a significant, objective improvement in physiological performance metrics like VO2 max for healthy, trained athletes. Ultimately, for many runners, the decision to use nasal strips comes down to personal preference and the perceived comfort and ease of breathing they offer during their runs.