How To Breath While Running | Nose Vs. Mouth

The 1% Better Runner | DLake, Mike Trees & Friends

What’s the best way to breathe while running? We finally break it down.

Breathing isn’t just a reflex—it’s a game-changer for runners. In this episode, we explore the overlooked power of breath in optimizing your running performance and recovery. Discover why nose breathing may slow you down, how syncing your breath with your steps can stabilize your energy, and when mouth breathing becomes critical. Plus, hear insights on adapting your breathing to different conditions, from dusty environments to high-intensity efforts. This conversation breaks down the science and practice behind an essential but underappreciated aspect of running.

Key Takeaways

1. The Nose vs. Mouth Debate: While nose breathing can help regulate pace and filter air, mouth breathing is more effective for meeting oxygen demands during intense runs.
2. The Importance of Breathing Rhythm: Syncing your breath with your steps can stabilize your energy and make running feel easier, but it’s important to adjust based on your speed and effort level.
3. Environmental and Personal Factors: Dusty air, dry mouth, and personal comfort levels influence whether nose or mouth breathing is the better choice, highlighting the need for a flexible approach.

Timestamps

• [00:00] The underrated power of breath in running
• [01:15] Nose vs. mouth breathing: a quick test
• [02:10] Finding your breathing rhythm while running
• [03:34] Why mouth breathing works better for intense efforts
• [04:52] Popular misconceptions about nose breathing
• [06:05] Lessons from sports science on breathing techniques
• [07:04] Environmental factors affecting breath during runs
• [07:50] Balancing speed and breathing efficiency
• [08:30] Practical advice for better breathing during runs
• [08:38] Wrapping up with resources for further exploration

Links & Future Learnings

• 📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/nosebreathing
• Instagram - https://instagram.com/dlakecreates
• Strava - https://www.strava.com/athletes/120507

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