473: Breathe Better, Run Better

Breathing is something we do every moment of every day, yet most runners never give it a second thought. If you've ever found yourself gasping for air during an easy run, battling a painful side stitch, or wondering whether you're "supposed" to breathe through your nose, this episode is for you. In this conversation, Angie and Kevin explore why breathing is one of the most overlooked skills in running—and one that can have a surprisingly big impact on how your runs feel. They explain why breathing isn't about chasing perfection or overthinking every inhale and exhale. Instead, it's about helping your body work more efficiently so running feels smoother, easier, and more sustainable. You'll learn how your breathing influences everything from endurance and running economy to nervous system regulation and recovery. Angie also shares why learning to use your diaphragm changed her own running experience, while Kevin explains the simple techniques that helped him overcome side stitches early in his running journey. Whether you're a brand-new runner or someone who's been logging miles for years, this episode offers practical tools that can improve both your running and everyday life. 00:00 Why breathing deserves more attention in running 04:00 Research on dysfunctional breathing in endurance athletes 09:00 How breathing affects endurance, effort, recovery, and performance 12:00 Common breathing mistakes runners make 16:00 Side stitches: why they happen and what current research says 23:00 Preventing side stitches before they start 26:00 What to do when a side stitch strikes mid-run 30:00 Diaphragmatic breathing and 360-degree breathing explained 35:00 Breathing, core stability, strength training, and mobility 39:00 Nose breathing vs. mouth breathing 43:00 Step-by-step breathing drills to practice 48:00 Box breathing, 4-7-8 breathing, physiological sigh, and pursed-lip breathing 55:00 How to incorporate breathing practice into your training without overthinking it Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  **Thanks for Listening!!** Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.