Episode Summary: In this insightful episode, we dive deep into the science of breath control and its impact on running performance with James Fletcher—a physiotherapist, exercise physiologist, university lecturer, Olympic trainer, and freedive instructor. James shares his journey from treating world-class athletes to helping his mother manage COPD, leading him to discover the untapped potential of breath training in both health and athletic performance.

Key Topics Covered:

The Science Behind Breathlessness:
- James explains the complex neurophysiology of breathlessness and how carbon dioxide buildup, over-breathing, and inefficient breathing patterns can limit a runner's performance.
- Fascinating insights into how breath-holding techniques and even simple actions like tapping your chest can extend your breath-hold capacity by tricking the body.
Breath Training for Runners:
- Discover the importance of training your respiratory muscles, just as you would train your legs, to delay the onset of breathlessness and improve running efficiency.
- James outlines simple yet effective techniques like nasal breathing and the "fist breath" method to strengthen your breathing muscles without the need for expensive equipment.
Practical Tests and Tips:
- Test your breathing efficiency by running for 10 minutes using only nasal breathing or see if you can hold your breath for over two minutes. These benchmarks help determine if you're over-breathing during runs.
- Learn the importance of syncing your breath with your foot strike to reduce the work of breathing and improve running rhythm.
Debunking Common Myths:
- James challenges the outdated belief that the respiratory system isn't a limiting factor in performance, showing how proper breath training can significantly enhance your endurance and speed.
- The importance of maintaining a balance of carbon dioxide in the body for optimal oxygen delivery to muscles during running.
The Respiratory Muscle Metaboreflex:
- Understanding how fatigue in the breathing muscles can divert blood from the exercising limbs to the respiratory system, and how strengthening these muscles can prevent this, allowing for better performance.

Connect with James Fletcher:

Instagram: @allaboutbreathing

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How to Overcome Breathlessness & Supercharge Your Lungs with James Fletcher

The Run Smarter Podcast