The marathon is one of the most demanding endurance events. Every detail counts to optimize performance, including breathing. In recent years, a discreet accessory has been gaining popularity among runners: nasal strips.
But do these devices actually improve endurance in long-distance running? Let's take a closer look.
What is a nasal strip and how does it work?
Nasal strips are thin adhesive strips placed on the nose. Their objective is simple:
➡️ open the nasal passages by gently spreading the nostrils
➡️ improve inspired airflow
➡️ facilitate breathing, especially during prolonged exertion
By allowing better airflow, they reduce the sensation of a stuffy nose and optimize nasal breathing.
Why is breathing essential in a marathon?
During a marathon, the body needs a constant supply of oxygen. Inefficient breathing can quickly become a limiting factor.
Optimized breathing allows for:
- maintaining effort for longer
- delaying muscle fatigue
- improving overall oxygenation
This is where marathon nasal strips come into play: they can help maximize air intake, especially for runners with limited nasal breathing.
Do nasal strips really improve endurance?
The question is legitimate. And the answer is nuanced.
✅ Potential benefits
Many runners report:
- a feeling of smoother breathing
- less nasal discomfort during exertion
- better respiratory comfort
These effects can indirectly improve endurance, especially over long distances.
⚠️ Limitations
Nasal strips are not a "magic booster":
- they do not directly increase VO2 max
- they do not replace training
However, they optimize a key factor: respiratory comfort, which can make all the difference over 42 km.
Nasal strips and marathon: an accessory adopted by runners
In major races, it is no longer uncommon to see athletes wearing marathon nasal strips.
👉 At the Paris Marathon, Freshflow was notably present:
- many professional runners wore Freshflow nasal strips during the race
- a stand was set up in the marathon village
- participants could test the nasal strips for free before the race
This on-the-ground presence confirms a strong trend: nasal strips are gradually becoming part of runners' equipment, just like shoes or technical apparel.
When to use nasal strips for a marathon?
Marathon nasal strips are particularly useful if you:
- often have a stuffy nose during exercise
- breathe primarily through your mouth
- are looking to improve your respiratory comfort
- run in difficult conditions (cold, pollution, allergens)
They can be used in training as well as in competition.
How to properly use a nasal strip during a race?
For optimal effect:
- clean and dry the nose
- position the strip correctly on the bridge of the nose
- press for a few seconds for good adhesion
💡 Tip: Always test your nasal strips in training before race day.
Should you adopt nasal strips for a marathon?
Marathon nasal strips are not essential, but they can definitely provide an advantage in terms of comfort.
👉 For runners looking to optimize every detail, they represent a simple, accessible, and risk-free solution.
A small accessory that can make a difference
Nasal strips will not transform your performance overnight.
But in an event as demanding as a marathon, improving your breathing, even slightly, can have a real impact over the long haul.
Between comfort, better ventilation, and increasing adoption by athletes, marathon nasal strips are establishing themselves as an interesting ally for all runners seeking performance.
