{"id":14216,"date":"2026-04-16T08:40:16","date_gmt":"2026-04-16T08:40:16","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=14216"},"modified":"2026-04-16T08:40:16","modified_gmt":"2026-04-16T08:40:16","slug":"breathing-techniques-for-maximising-running-performance","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/breathing-techniques-for-maximising-running-performance\/","title":{"rendered":"Breathing techniques for maximising running performance – Uncover the secret key"},"content":{"rendered":"

In this extract from the ground-breaking practical guide, Breathe Smarter, Run Stronger<\/em>, Master Oxygen Advantage coach David \u2018Jacko\u2019 Jackson reveals breathing techniques for maximising running performance, whatever your level.<\/h2>\n

Ever had that feeling you just can\u2019t get enough air on a run? If we stop for a moment and think about those elite runners who are calm and effortlessly in control of their breathing, they don\u2019t appear to be getting more air in than us. In fact, they almost look like they are breathing less air than me! Are they more efficient with the oxygen in their body? How do they do that?<\/p>\n

Well, something that is jumping out of the new flurry of research into breathing strategies and respiratory physiology within running is that an elite runner doesn\u2019t necessarily ventilate (breathe) a larger volume of air than an amateur runner at a relative pace or intensity. It\u2019s the way <\/em>they ventilate. The way they get the air in is different. It\u2019s slower, it\u2019s more controlled and it\u2019s more efficient.2<\/sup> How they do that mechanically, we\u2019ll unpack in the chapters of the book.<\/p>\n

Start breathing like an elite runner<\/strong><\/h4>\n

The simplest and most practical thing you can start doing immediately to benefit from more efficient breathing is exactly what I did after just a few weeks of practice at my local parkrun: I breathed at a slightly slower rate but tried to increase the size and depth of my inhales. To my utter surprise, I ran a PB. Trying to breathe more efficiently, like an elite runner, isn\u2019t about trying to ventilate more \u2013 it\u2019s about doing it smarter.<\/p>\n

I couldn\u2019t believe the effect of something as simple as breathing slightly slower and slightly deeper than my normal auto. I joined the sub-20-minutes parkrun club. I\u2019d been knocking on the door for over a year, but it was always shut.<\/p>\n

Try this<\/strong><\/h4>\n

On your next run, follow these steps:<\/p>\n