Most Runners Breathe WRONG—Fix It in 5 Steps

The 1% Better Runner | DLake & Friends

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3d ago 9:37

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What if the reason you're struggling through runs isn't because your legs are weak, but because you're literally using the wrong breathing technique that's sabotaging every step?

Running isn’t just about strong legs or logging more miles—your lungs hold the secret to smoother, faster, and more enjoyable runs. In this episode, I break down simple but powerful breathing changes that can transform how you feel on every run. You’ll discover why your current habits might be holding you back, how small adjustments can unlock endurance you didn’t know you had, and ways to recover faster so you can train more often. If you’ve ever felt like your fitness wasn’t matching your effort, these breathing strategies will show you a smarter way to run without pushing harder.

Key Takeaways

Breathing the right way can make runs feel easier, build endurance, and help you stay consistent without adding extra workouts.
Simple tweaks like nose breathing, breath holds, and syncing breath with your stride can calm your body and improve recovery.
Using full exhales and controlled breathing after runs speeds up recovery so you can train more often and enjoy running again.

Timestamps

[00:36] What You'll Learn
[01:12] #1 Nose Vs Mouth Breathing
[01:45] Run Science Nerd Break
[02:20] How To Nose Breath
[02:44] Use This To Breath Better On Your Runs
[03:12] #2 Breath Holds
[04:17] How To Do Breath Holds
[04:43] #3 Match Your Breath With Your Strides
[05:31] #4 Exhale Out Your Co2
[06:05] How To Exhale Out Co2
[06:29] #5 Breathing and HRV Importance
[07:45] Why Consistency Is Important for Breathing with Science Cyclic Sighing
[08:21] How To Do Cyclic Sighing For Better HRV
[08:54] Use This To Go Deeper On Breathing with Nose vs Mouth

Links & Learnings

📈 Get your free breathing cheat sheet and base training plan here https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/breathingsep2025
Learn all about nose vs mouth breathing here https://dlakecreates.com/nose-vs-mouth-breathing-for-endurance-athletes-with-mike-trees/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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