The Stronger Stride Podcast

194. Breathing Physiology For Runners: Performance, CO₂ Tolerance & Inspiratory Muscle Training with James Fletcher

Breathing can be a powerful edge in your training yet but it’s often overlooked. In this episode, we’re joined by breathing specialist James Fletcher, who shares his journey from high-stress environments to working with athletes on how to breathe better for performance, recovery, and mental clarity.

We explore the physiological and psychological side of breathlessness, the science behind CO₂ tolerance and inspiratory muscle strength, and how breathwork can be a game-changer for runners. James also leads a guided relaxation session to help you experience the calming effect of proper breath control firsthand.

We cover:

• James's background and introduction to breath training

• Breathlessness in runners: why it’s not just about fitness

• CO₂ sensitivity and performance anxiety

• Breath hold training and its connection to red blood cell production

• Inspiratory muscle training and how to get started

• Breathing techniques for recovery and in-run focus

• A live breathwork exercise to calm the nervous system

Whether you're looking to perform better, manage anxiety, or recover faster—this episode has plenty of practical takeaways.

TIMESTAMPS:

00:00 Introduction02:45 James Fletcher’s background and breath journey06:12 The psychological vs. physiological side of breathlessness10:05 What is CO₂ tolerance and why does it matter?13:28 Training inspiratory muscles—what it means and how it helps17:43 Using breath hold work like altitude training21:11 Tracking progress in breath training25:08 Simple breath practices to start today30:40 Guided relaxation breathwork session35:12 Using breath to shift nervous system states38:06 Final thoughts and how to learn more from James

Follow Us:Instagram: ⁠⁠@strongerstride⁠⁠ | ⁠⁠@sophielane⁠⁠ | ⁠⁠@lydia_mckay⁠⁠YouTube: ⁠⁠Watch on YouTube⁠⁠

Discount Codes:TAILWINDSTRONG: ⁠15% off ⁠Tailwind Nutrition⁠⁠STRONGERSTRIDE: ⁠15% off ⁠Vivobarefoot shoes⁠⁠STRONGER15: ⁠15% off ⁠Skorcha Sunscreen⁠⁠

Thanks for tuning in!TSSP x