Do Athletes Really Use Nose Strips?
Yes. Nose strips are worn by athletes across running, cycling, football, rugby, HYROX, gym training and endurance sport. But seeing a strip on an elite athlete does not automatically prove that it increases speed, power or oxygen uptake.
Where athletes use them
Do real athletes wear nose strips?
Yes. Recreational, competitive and elite athletes wear external nasal strips to support the nasal valve, make nasal breathing feel less restricted, maintain a breathing routine or simply because they prefer the sensation during exercise. Scientific research confirms that strips can improve nasal patency, but evidence for direct improvements in VO₂ max, heart rate, endurance or race performance is mixed and generally not convincing in healthy athletes.
Yes, athletes really do use nose strips
Nose strips are not limited to people who snore or feel congested at night. They are widely used as a drug-free external nasal-support product during exercise.
Athletes may wear them in training, competition, warm-ups and recovery sessions. They are especially visible in sports where breathing intensity is high and the athlete's face is uncovered, including running, cycling, football, rugby and functional fitness.
Nasal support
The flexible strip gently lifts the nasal sidewalls and may reduce resistance near the nasal valve.
Breathing comfort
Some athletes feel that airflow is less restricted, even when measurable performance does not change.
Routine and confidence
Like tape, wristbands or a warm-up ritual, a familiar breathing aid may become part of an athlete's routine.
Why do athletes wear nose strips?
To support the nasal valve
The nasal valve is one of the narrowest sections of the upper airway. External strips pull gently outward across this region.
To make nasal breathing feel easier
Some athletes notice a clearer or more open sensation, particularly when they naturally have narrow nasal passages.
To support nasal-breathing practice
Athletes experimenting with nasal breathing during easier sessions may use a strip to reduce the feeling of restriction.
To manage temporary stuffiness
A strip may mechanically support airflow when mild swelling or congestion makes the nasal entrance feel narrow.
To avoid medicated products
External strips provide mechanical support and do not contain a stimulant or decongestant medicine.
Because it is part of their routine
When an athlete associates a strip with comfortable breathing, they may continue using it regardless of measurable performance effects.
Which athletes and sports use nose strips?
| Sport | Why an athlete may use a strip | Main consideration |
|---|---|---|
| Running | To support nasal airflow during easy runs, intervals or races. | Sweat-resistant adhesion and secure placement. |
| HYROX and functional fitness | To reduce the sensation of nasal restriction during mixed running and workout stations. | The strip must tolerate heavy sweat and facial movement. |
| Football, AFL, NRL and rugby | To support nasal breathing during field training and competition. | Contact, sweat and repeated movement can affect adhesion. |
| Cycling | To support nasal patency during indoor or outdoor riding. | Research has not shown a consistent time-trial advantage. |
| Triathlon | To support airflow during the bike and run disciplines. | A strip may not remain secure through a swim transition unless applied afterward. |
| Gym and strength training | To make nasal breathing feel more comfortable between sets or during conditioning. | Heavy breathing often becomes oral at higher intensities. |
| Combat sport | Sometimes used in non-contact conditioning sessions. | Generally unsuitable where facial contact may dislodge it. |
Why did nose strips become so visible in sport?
Nose strips became highly recognisable when professional athletes began wearing them during televised competition.
Researchers tested strips during cycling, running, treadmill exercise and maximal aerobic testing, producing mixed results.
Interest expanded beyond congestion into nasal breathing, endurance training and recovery routines.
Nose strips became increasingly visible in hybrid fitness, endurance sport, gym culture and athlete social media.
Visibility also creates a feedback loop: athletes see other athletes wearing strips, try them themselves and continue when they like the sensation or fit.
What does sports science actually show?
The science is more nuanced than either “nose strips are useless” or “nose strips make everyone faster.” External nasal dilators can mechanically improve nasal patency. The more difficult question is whether that change improves whole-body sports performance.
| Outcome | What research suggests | Confidence |
|---|---|---|
| Nasal patency | External strips can widen or support the nasal-valve region and reduce nasal resistance. | Reasonably supported |
| Subjective breathing comfort | Some athletes report easier breathing or reduced perceived breathing effort. | Varies by individual and study |
| VO₂ max | Most reviews do not show a reliable improvement in healthy participants. | No consistent benefit |
| Heart rate | No consistent reduction during exercise. | No consistent benefit |
| Perceived exertion | Some individual studies report improvement, while systematic reviews are less convincing. | Mixed |
| Race or time-trial performance | Controlled cycling and treadmill studies often show no meaningful improvement. | No reliable advantage |
Studies that found little or no performance benefit
A 2000 exercise study found that an external nasal dilator did not improve VO₂ max, maximal ventilation, workload or perceived performance. A 2001 study reported no significant reduction in the work of breathing during exercise.
A controlled 20-kilometre cycling time trial published in 2017 found that neither an internal nor external nasal dilator improved power output or cycling performance.
A systematic review published in 2021 concluded that external nasal dilator strips did not improve VO₂ max, heart rate or ratings of perceived exertion in healthy people during exercise.
Studies that found selected benefits
Other studies have reported improved nasal patency, reduced perceived breathing effort or performance-related changes in certain groups. Research involving adolescent athletes has sometimes shown improved peak nasal inspiratory flow, perceived exertion or measured cardiorespiratory outcomes.
A 2004 field study reported reduced perceived breathing effort and improved peak aerobic performance during maximal running tests. These positive studies are one reason the evidence should be described as mixed rather than completely negative.
Do nose strips increase oxygen for athletes?
Nose strips may improve the feeling of airflow through the nose, but that does not automatically increase blood oxygen saturation or the body's maximum oxygen-processing capacity.
In healthy athletes, oxygen supply during hard exercise is usually limited by complex cardiovascular, respiratory and muscular factors rather than only the width of the nasal entrance. At high intensity, athletes also naturally begin using the mouth to meet increased ventilation demands.
What may improve
- Nasal airflow sensation.
- Peak nasal inspiratory flow.
- Comfort during nasal breathing.
- Perceived openness of the nose.
- Confidence in a breathing routine.
What is not guaranteed
- Higher blood oxygen saturation.
- Higher VO₂ max.
- Faster race times.
- Lower heart rate.
- Greater strength or power.
Read Do Nose Strips Increase Oxygen? for a detailed explanation.
Can the benefit still be real if performance does not improve?
Yes. An athlete may value a nose strip because breathing feels more comfortable, the nose feels less restricted or it supports a preferred warm-up and training routine. Not every useful sports product needs to increase VO₂ max or produce a faster race time.
Comfort may be especially relevant for athletes with naturally narrow nasal valves, mild temporary congestion or symptoms of nasal obstruction. A 2024 study of endurance athletes with nasal-valve compromise found that internal nasal dilation improved nasal patency and submaximal aerobic performance in that selected population. This does not prove the same outcome in healthy athletes without obstruction, but it shows why individual anatomy matters.
Are nose strips worth using for sport?
How to choose a nose strip for running and sport
| Feature | Why it matters | What to look for |
|---|---|---|
| Adhesive strength | Sweat and movement can lift standard strips. | Sport-focused or extra-strength adhesive. |
| Material | Construction affects firmness and durability. | Woven strips for a stronger, more secure feel. |
| Size | A strip that is too small may not support the sidewalls. | A size spanning the lower bridge without extending too far onto the cheeks. |
| Placement | Applying too high reduces support near the nasal valve. | Position above where the nostrils begin to flare. |
| Skin preparation | Oil, sunscreen and sweat weaken adhesion. | Apply to clean, completely dry skin before exercise. |
| Comfort | A distracting strip may affect focus. | Firm support without pinching, itching or skin pulling. |
See How to Choose the Right Nose Strip for the complete buying guide.
How to apply a sport nose strip
- Wash the lower bridge of the nose to remove oil, skincare and sunscreen.
- Dry the skin completely before you begin sweating.
- Centre the strip across the lower bridge, above the widest area of the nostrils.
- Apply it without stretching the strip first.
- Press the centre and edges firmly for several seconds.
- Test it during a warm-up before relying on it during competition.
Shop nose strips for athletes
Nose Strips for Running
External nasal support designed for running, gym, cycling, HYROX and high-intensity training.
Active & Sleep Nose Strips
A convenient combination for athletes wanting nasal support in training and overnight recovery.
Magnetic Nasal Strips
A reusable external bridge paired with fresh adhesive side tabs for sport and sleep.
Our verdict
Athletes really do use nose strips, and their reasons are understandable. External nasal strips can mechanically support the nasal valve and make nasal breathing feel more open for some people.
What they should not be marketed as is a guaranteed shortcut to more oxygen, faster running or improved endurance. The strongest overall evidence supports improved nasal patency, while findings for athletic performance remain mixed.
For athletes who enjoy the sensation, find nasal breathing more comfortable or prefer a drug-free external support product, nose strips can be a practical and low-complexity addition to training. The most sensible approach is to test them in normal sessions, judge comfort and adhesion, and keep performance expectations realistic.
Frequently asked questions
Do professional athletes wear nose strips?
Why do runners wear nose strips?
Do nose strips make athletes faster?
Do nose strips improve VO₂ max?
Do nose strips increase oxygen?
Do nose strips reduce breathing effort?
Are nose strips useful for HYROX?
Are nose strips useful for cycling?
Can football and rugby players wear nose strips?
Can I wear a nose strip at the gym?
Should I breathe only through my nose while exercising?
Are nose strips legal in sport?
Are nose strips drug-free?
Can athletes wear nose strips every day?
Why does my strip fall off during exercise?
Should I apply a nose strip before warming up?
Are black nose strips better for sport?
Can nose strips help athletes with allergies?
Can nose strips help a deviated septum during sport?
Are nose strips worth trying?
Research references
- Dinardi RR, et al. Does the external nasal dilator strip help in sports activity? A systematic review. Published 2021. View review.
- Gomes SKSP, et al. Nasal dilator and physiological parameters associated with running performance: a systematic review. Published 2022. View review.
- O'Kroy JA, et al. Effects of an external nasal dilator on the work of breathing during exercise. Published 2001. View study.
- O'Kroy JA. Oxygen uptake and ventilatory effects of an external nasal dilator during exercise. Published 2000. View study.
- Adams CM, et al. Neither internal nor external nasal dilation improves cycling performance. Published 2017. View study.
- Macfarlane DJ, et al. Effects of an external nasal dilator on athletic performance during maximal running. Published 2004. View study.
- Dinardi RR, et al. Evaluation of an external nasal dilator in adolescent athletes. Published 2013. View study.
- Ferreira CHS, et al. Nasal function and cardiorespiratory capacity of adolescent athletes using an external nasal dilator. Published 2020. View study.
- Valsamidis K, et al. Internal nasal dilation in endurance athletes with nasal obstruction symptoms. Published 2024. View study.