Can You Breathe Yourself Fitter?

Research suggests changing how we inhale and exhale could improve our running performance. Breathtaking development, or a load of hot air?

When you spot a fellow runner pounding along with their mouth clamped shut, hoovering oxygen through their nose, or even holding their breath for strides at a time, you may be catching a fascinating glimpse into the slightly weird world of breath optimisation.

With solid science replacing airy claims of efficacy, breath work is floating out of the yoga studio; and the latest techniques promise to do more than soothe your mind after a tense Teams call. Change the way you breathe, so the theory goes, and you can optimise your fitness by improving your oxygen efficiency, boosting circulation and delaying muscle fatigue.

While techniques such as nasal breathing and hypoxic (altitude) training have been around for decades, they've largely been the preserve of elite athletes. But a growing body of research into the influence of breathing - not just on athletic performance, but on everything from your concentration to your sleep - is raising interesting questions. So, can something as simple as the way you breathe really help you to a PB? And, for the average amateur runner, is it really worth it?

IN THE NOSE