4d • General discussion
🫁 Did you catch Coach Melanie's breathing workshop? Here's what you might have missed — and why it matters for your next race.
Most of us train our legs. We log the miles, hit the tempo runs, do the long runs. But how many of us have ever intentionally trained our breath?
Coach Melanie broke it all down in this week's workshop, and honestly — it was a game changer.
Here are a few key takeaways:
Your breath controls more than you think. Oxygen delivery, heart rate, anxiety, pacing — it's all connected. If your breathing is off, your race is off.
Adrenaline is sneaky. That pre-race buzz can spike your heart rate and send you sprinting out of the gate way too fast. Coach Melanie walked us through a simple 4-6 breathing reset (inhale 4 seconds, exhale 6 seconds, 5–8 rounds) to lower adrenaline and settle into race-ready calm.
Diaphragmatic breathing = your secret weapon. Deep belly breathing improves oxygen exchange AND activates your parasympathetic nervous system — meaning better endurance and more stable pacing mid-race.
Side stitches? Controlled breathing can prevent them. Along with rhythmic stride breathing and a strong exhale, your breath can stabilize your core and reduce fatigue when it matters most.
Coach Melanie also shared a 7-day breathing prep plan to help you build these habits before race day. And keep an eye out — a PDF with breathing cues is coming your way! 👀
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🫁 Did you catch Coach Melanie's breathing workshop? Here's what you might have missed — and why it matters for your next race.
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