The Proven Way to Run Faster Without Getting Tired (That No-one is Talking About)

Learn exercises you can do at home that will make running feel easier in just 3 weeks! In fact, research has shown to improve your KM splits by 48 seconds (78 seconds per mile) while running at the same effort level!
Discover The Proven Way to Run Faster Without Getting Tired, with a method that's remarkably effective yet widely overlooked in this new video.
This video isn't just about presenting research; it's about giving you practical, actionable advice. We'll guide you through three powerful breathing exercises designed to enhance lung capacity and build muscular strength in your respiratory system. You'll learn techniques like 3-part breathing, which improves overall lung capacity, and two other exercises aimed at building the strength of your respiratory muscles. These are simple, yet transformative practices you can start right away, with step-by-step instructions and tips for beginners.
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/...
Resources:
Paper 1: Effects of 3 Weeks Yogic Breathing Techniques on Sub-maximal Running
Responses pubmed.ncbi.nlm.nih.gov/38288...
Paper 2: Changes in respiratory muscle and lung function following marathon running in man www.tandfonline.com/doi/full/...
Paper 3: Effect of slow and fast pranayams on reaction time and cardiorespiratory variables pubmed.ncbi.nlm.nih.gov/16440....
00:00 In 3 Weeks you Could be Running Faster
00:25 General Advice to Not Get Tired
00:52 The Research Paper & the Proof
01:46 The Intervention Results
02:19 Why You Get Faster Without Getting Tired
03:15 The Exercise Protocol
03:30 Exercise Number 1
04:56 Exercise Number 2
06:04 Exercise Number 3
06:50 The Dosage to Run Faster
07:42 Measure Progress with the BOLT Test

[@RunSmarterwithBrodieSharpe]

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You! Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge

[@landonpontius2478]

This is super interesting! I've heard a lot about breathing exercises but never really viewed it through the lens of athletic performance. Makes total sense that you can exercise that system in this way but somehow that's revelatory. I'm training for a marathon in 6 weeks and I'm going to give this a shot!

[@RunSmarterwithBrodieSharpe]

Amazing! Looking forward to hearing how things go.

[@ellens60]

Thank you! Perfect timing as I broke my wrist two weeks ago, (a dog crashed into me from behind, not my fault), and the orthopedist says no running, hiking or sweating until the pin comes out and the incision heals over so I don’t get an infection under the cast. It’s killing me not being able to do any cardio; so thank you for this. Your previous podcasts on pain have also been a big help. I have been using guided meditations on pain management and just believing they work helps.

[@RunSmarterwithBrodieSharpe]

Oh no! I hope you recover swiftly. Another pain episode coming out tomorrow so keep an eye out

[@jiayuezhan3146]

I have a marathon coming up in two weeks and have started putting this into practice today. Thank you for sharing these tips. It was really interesting to learn about the study. I especially liked the demonstrations as it was easy to understand and put into practice.

[@RunSmarterwithBrodieSharpe]

You’re welcome 😇 good luck with your marathon!

[@jiayuezhan3146]

@@RunSmarterwithBrodieSharpe Thanks so much 🙏

[@jiayuezhan3146]

Completed my first marathon on Sunday and the breathing tips were great. Lungs didn’t give me a hard time during my run. Though, the second half of the run was gruelling. Still happy to have managed to cross the finish line. Looking forward to continue running

[@thecreators415]

Amazing info on breathing. Currently I'm putting together a 16 week training block for a fast 10k. Would you advise to do the three breathing exercises regularly or use a breathing device such as the Airofit. Thank you for all the well explained information on your channel it really helped me put together a better running plan. You might be interested in the Easy Interval Method from Klaas Lok.

[@Buildyouryoutube]

This is YOGA. Being specific this is Pranayama. Really yoga is a boon for mankind in every aspects of life.

[@goodyeoman4534]

I've been doing that 4-7-8 breathing method for 12 reps each morning. No idea if it has any beneficial effects, but it feels good to do. The short rapid breathing makes your blood hypercapnic (higher levels of CO2) which causes the HR to rise. Other supplementary stuff that can help shave off your PB times are anterior tibial exercises and gentle plyometrics for the achilles tendon, both of which reduce the risk of injury and increase your running speed.

[@RunSmarterwithBrodieSharpe]

Amazing 🤩 thanks for sharing

[@Stan_mile]

I have race in 5 weeks, its perfect time to test this

[@RunSmarterwithBrodieSharpe]

Looking forward to hearing the results 👏 good luck!

[@saraenoka4687]

Great video! What are the yogic terms for the three types of pranayama. I know the second is Kapalbhati. What are the other two?

[@RunSmarterwithBrodieSharpe]

Dirgha, Kapalabhati and Bhastrika

[@thecreators415]

I keep you posted on my BOLT score after this training block...

[@RunSmarterwithBrodieSharpe]

Please do! Good luck

[@thecreators415]

@@RunSmarterwithBrodieSharpe so just this mourning I did a session of Wim Hof Breathing and an hour later the Pranayama exercises. My Bolt score was 58 seconds. Amazing stuff. Just to let you know.

[@nancyc6448]

What do you think of using an inspiratory/expiratory exercise breathing device? Would that help just the same? Thanks

[@RunSmarterwithBrodieSharpe]

Hey Nancy, it’s hard to say if it’ll have the same effect, but there is research pointing to those devices increasing athletic performance. I mention those devices in the video I point to at the end of this one, so maybe you’d like to check it out.

[@craigkopra2128]

Seems like an interesting routine in preparation for my marathon in late May, and a couple half marathon warmups prior. As opposed to sitting down, can this be done on an easy run? By the way, I like the product placement of that book I happen to have. :D

[@RunSmarterwithBrodieSharpe]

Haha subtle placement 🤣 I have been doing 3 part breathing (without the holding the breath part) biting my easy runs this week 🤫 might just work. Good luck with your marathon training!! 💪

[@craigkopra2128]

@@RunSmarterwithBrodieSharpe additional thought, do you feel there any benefit of doing these breathing exercises after a run training session?

[@coreypruitt8631]

Anecdotally, my sleeping respiratory rate dropped 5 breaths/min over the last five days of trying this. There might be something to better recovery here too. 🤔

[@RunSmarterwithBrodieSharpe]

Love it!

[@thecreators415]

This activates the Parasympathetic nerve system. It calms and indeed recovers.

[@coreypruitt8631]

Would it not make sense to test everyone at the same speeds they initially ran? We could hypothesize that the breathing exercises would result in a lower HR at the same speeds and eliminate the subjective nature of RPE as a variable. The V02Max increases, however, are very interesting.

[@RunSmarterwithBrodieSharpe]

Agreed! That would be very interesting 🤔

[@platosbeard3476]

You might be interested in BOLT Score as it pertains to running

[@RunSmarterwithBrodieSharpe]

Yep! Love the bolt score, hence mentioning it at the end of the video.

[@keithbowden4248]

Is the 3 part breathing exercise done in 1 breath cycle or 3 breaths?

[@RunSmarterwithBrodieSharpe]

1 breath cycle

[@Ultimatefitness360]

Second one is called kapalbhati technique in yogic language

[@RunSmarterwithBrodieSharpe]

The paper did mention the yogic name for all three but I didn’t want to complicate things and also didn’t want to embarrass myself with the pronunciation 🤣

[@Ultimatefitness360]

@@RunSmarterwithBrodieSharpe its ok bro 👍👍👍

[@KiwiTimmy]

Exercise 2 feels strange . I exhale and my stomach just wants to come out feels very unnatural trying to pull it in . Or am i doong it wrong

[@RunSmarterwithBrodieSharpe]

I am not trained in these exercises so it’s hard to say. Maybe do your own research. These 3 exercises are called Dirgha, Kapalabhati and Bhastrika

[@LeoShoSilva]

Hold on, heart rate was higher on post yoga than pre yoga runs ,so that doesn't say much . Although vo2max improvement looks impressive.

[@RunSmarterwithBrodieSharpe]

Good pick up. I noticed that but makes sense if they are running a lot faster. The focus was on the perception of effort but I’d be revolutionary if they ran that much faster without an increase in HR in only 3 weeks 😅

[@user-it1ig8fn1r]

Run FARTHER!

[@RunSmarterwithBrodieSharpe]

Oh goodness 🫣 my English teacher would be so bad at me 😅😳

[@GallantLife69]

Don’t want to be a party pooper but I don’t see this study showing anything else than placebo effect. Basically second time around people were running at an effort that they would have classified as 5 but now says it was 4. Considering other studies on the topic have shown no performance improvement.

[@RunSmarterwithBrodieSharpe]

I appreciate you commenting. It keeps me accountable for future videos. There will always be a placebo effect in these non-double blinded studies and I agree this one in particular has major limitations. I’ll point out that the treadmill speed was hidden from all participants but that only helps somewhat. I’d be curious to look into these other studies you’ve mentioned if you wouldn’t mind sharing. Once again, appreciate your input 🤜🤛

[@GallantLife69]

@@RunSmarterwithBrodieSharpe You can actually see the lack of physiological adaptation of the intervention group in this study. They run faster post, VO2 consumption increase’s accordingly but so did heart rate. In fact the heat rate, relatively speaking, increased more the post run in the intervening group than it did in the placebo group. Basically meaning the placebo group see a tendency to improved cardiovascular fitness where the intervention group don’t see this. In general the yoga or breathing studies I’ve see. In the past on cardiovascular fitness is running studies where the prescribe yoga for the placebo group. This way both groups believe they are in the intervention group which is smart to equate any possible placebo effect. But I’ve never seen any improvement from base line in the yoga group. A disclaimer, I’m no against yoga exercises in any way but find them useful. Still, in the aspect of enhancing VO2 max I find no support for this. This study wasn’t about that but it can easily be misinterpreted as there is physiological adaptation done with regards to cardiovascular fitness which I simply don’t see in this study.

[@goodyeoman4534]

Also a very small test group. I'm open-minded about the subject, though, and would like to know more about it.

[@shadowwarrior2030]

I can attest that this works, even before watching this video. I was doing the Wim Hof method before, and I had more endurance. I stopped doing that for almost a year and has sucked since. I am now back doing it and ab exercises too and I can see the positive results. Breathing is very essential.

[@StevenHaggis]

You are a comedian.

[@RunSmarterwithBrodieSharpe]

Thank you 🤩 🥰

[@xxxzzzxxx227]

i am faster when i switch to carnivore diet.. it work like magic for me

[@RunSmarterwithBrodieSharpe]

Amazing 🤩 thanks for sharing