Most Runners Breathe WRONG—Fix It in 5 Steps

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The 1% Better Runner with DLake

Daren DLake

195 episodes

2 days ago

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

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

All content for The 1% Better Runner with DLake is the property of Daren DLake and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

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

Most Runners Breathe WRONG—Fix It in 5 Steps

The 1% Better Runner with DLake

9 minutes 37 seconds

1 month ago

Most Runners Breathe WRONG—Fix It in 5 Steps

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

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