How To Breath While Running | Nose Vs. Mouth

01/06/25 • 8 min

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

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.
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.
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

Hosted on Acast. See acast.com/privacy for more information.

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

Key Takeaways

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.
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.
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

Hosted on Acast. See acast.com/privacy for more information.

Previous Episode

What Is Perfect Running Form? 6 Technique Tips For Faster Running

Your running form could make or break your next race, fixing it could be easier than you think.

Fixing your running form could be the easiest way to run faster, longer, and with less effort. This episode simplifies the myths about foot strike, stride length, and posture, replacing them with actionable advice to help you improve efficiency and reduce injuries. Whether you’re a casual jogger or a seasoned racer, these six form fixes will change how you run for good.

Key Takeaways:

Running form isn’t about aesthetics but finding what works efficiently for your body.
Overstriding, not heel striking, is the root cause of many common running injuries.
Simple changes in posture, cadence, and stride can significantly improve performance.

Timestamps:

[00:00] Why running form impacts your performance
[00:10] Dispelling myths about running aesthetics
[00:32] What is running form and why does it matter?
[02:02] The truth about foot strike and efficiency & heel striking
[03:04] Mid foot striking
[03:26] Forefoot striking
[04:06] Posture
[04:40] Using arm swing to maintain balance
[05:10] How to fix your run form - free download
[05:45] Breathing
[06:42] Stride Length
[07:46] Cadence tips for smoother, lighter runs
[08:44] Final Thoughts - Don’t overthink it - take your time

Links & Future Learnings

📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/runform
Heel Strike Study - https://pubmed.ncbi.nlm.nih.gov/30356626/
DLake Runs on Instagram - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

Next Episode

What 90% of Runners Get Wrong About Cross-Training (Here’s The Fix)

Find out how to use cross-training to enhance your running and avoid injuries.

Runners, how do you feel about this statement? Cross-training for the majority of your training will not help you run your fastest marathon.

But in that same breath cross-training can also be a game-changer for runners—but only if used correctly. Confusing? Yeah that’s how I was before I made this episode.

But in this episode, I break down the science and strategy behind cross-training, including what it is, why it matters, and how to implement it effectively. Whether you’re a beginner, an injury-prone runner, or a seasoned marathoner, you’ll discover how to leverage cross-training without sacrificing your running performance.

Plus, I’ll share specific activities and a free guide to help you apply these insights to your own training.

Key Takeaways

Cross-training enhances recovery, reduces injury risk, and builds complementary strength for better running.
Not all cross-training activities equally benefit running—specificity is crucial.
A well-balanced approach to cross-training depends on your goals, experience, and training phase.

Timestamps

[00:00:00] Why cross-training won’t help you run your fastest marathon
[00:00:41] Overview of Cross-Training Topics
[00:01:36] What Is Cross-Training?
[00:03:05] Benefits of Cross-Training for Runners
[00:04:39] Who Benefits Most from Cross-Training?
[00:06:47] Strength Training as Cross-Training
[00:07:48] How to Do Cross-Training Right
[00:10:01] In-Season vs. Off-Season Cross-Training
[00:12:31] Cross-Training Activities Ranked
[00:14:46] Principle/Law of Specificity and Final Thoughts
[00:15:35] How Running Helps Cycling Performance but Cycling doesn’t Help Running Performance
[00:16:39] Final Thoughts