Breath Nose vs. Mouth? Most Runners Pick The WRONG One

Easy runs don’t fail because you’re unfit. They fail because you’re breathing wrong and running them too hard.

Most runners think breathing is simple, but it’s one of the biggest reasons easy runs stop working. In this episode, I break down the real difference between nose breathing and mouth breathing, why neither one is “better,” and how using the wrong one at the wrong time quietly ruins your training. I explain what’s actually happening in your body, why easy days are supposed to feel easier than you think, and how a small change in breathing can help you slow down, build a stronger aerobic base, and get more out of every run without adding more miles or intensity.

Key Takeaways

1. Breathing through your nose during easy runs filters and moistens your air, helping your body use oxygen more efficiently. It also forces you to slow down to the correct, easy pace that truly builds your fitness.
2. Mouth breathing is best for hard workouts and racing because it delivers oxygen faster when intensity is high. Using it on easy days often leads runners to train too hard without realizing it.
3. Most runners struggle not because they train too little, but because they run their easy days too fast. Learning when to use nose versus mouth breathing helps protect the aerobic base that makes long-term progress possible.

Timestamps

• [00:15] What You'll Learn
• [01:06] What Most Runners Believe
• [01:59] What The Data Actually Shows
• [04:32] Use This To Nose Breathe On Your Next Run
• [05:31] Real World Example Of How Much Air You Can Breathe
• [06:41] Start Nose Breathing Today
• [07:13] Why This Is So Important
• [08:04] Do These 4 Other Things to Breathe Easier

Links & Learnings

• 📈 Get Your Free 30-Day Base Training & Habits Plan Here: https://dlakecreates.com/basefree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nosevmouth
• Get Early Access to The 1% Better Runner Book here: https://dlakecreates.com/bookaccessyt
• Most Runners Breathing Wrong - Fit it in 5 steps: https://dlakecreates.com/breathing
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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