Leveling Up: The Margins of Performance in Running

One of the things I love most about running is that it forces you to find an edge—whether it's in mindset, efficiency, or recovery. The difference between a great run and a tough one, between progress and stagnation, often comes down to the details. And if you're serious about improving, those details matter.

This week, I took a deep dive into some of those finer points: breathing, fueling, endurance limits, form, and even the ever-evolving world of running shoes. These are the small but powerful factors that can make or break training cycles, long runs, and race performances. Let's break them down.

Breathe Like a Pro, Run Like a Machine

Ever noticed how some runners seem to glide effortlessly, barely gasping for air, while others struggle with every breath? A big part of that comes down to diaphragmatic breathing—a technique that improves efficiency and endurance.

Too many runners rely on shallow, chest-driven breaths that engage secondary muscles like the shoulders and neck. The problem? That kind of breathing is inefficient, forces your body to work harder, and reduces the oxygen available to your running muscles.

Here’s the fix: Next time you’re running, focus on your belly—not your chest—moving with each breath. If your shoulders are rising and falling dramatically, you’re doing it wrong. Place a hand on your abdomen, take a deep inhale, and feel your belly expand. This is what breathing with your diaphragm should feel like. It takes practice, but once mastered, it can make long efforts feel far more manageable.

Fasted Cardio: A Tool, Not a Magic Bullet

Fasted running is one of those topics that sparks endless debate. The idea behind it? Running on an empty stomach forces your body to tap into fat stores for fuel. It sounds great on paper, but there's more to it than that.

What's the upside? Your body does become more efficient at burning fat as an energy source. But that doesn't necessarily translate to better race-day performance.

The downside? Running fasted can mean lower energy levels, decreased endurance, and even muscle breakdown if done too frequently. If you're going to do it, keep the effort light—easy-paced runs only. Trying to hit speed work or long runs on an empty stomach? That's a fast track to burnout.

Fueling properly is a skill just like pacing or form. If you want to feel strong and perform at your best, don't ignore it.

How Far Can the Human Body Run?

Ever wonder what actually limits how far we can run? Ultra runners push those boundaries all the time, but at some point, every human body has a breaking point.

Even the most elite endurance athletes are constrained by hydration, muscle fatigue, injury risk, and mental resilience. And while our bodies are built for long-distance running (thanks to glute strength, cooling mechanisms, and energy efficiency), mental toughness is ultimately the biggest limiter.

The difference between someone who runs a marathon and someone who runs 100 miles? A whole lot of grit.

Are You Getting Enough Protein?

Many runners focus so much on carbs for energy that they neglect protein—one of the key building blocks of performance.

Not getting enough? You might notice:

• Persistent muscle soreness
• Feeling sluggish and rundown
• Always being hungry
• Frequent injuries or illness

The fix? Aim for 0.7 to 1.1 grams of protein per pound of body weight daily—which is far more than the standard recommendation. If you're struggling to hit that, focus on getting 20-30 grams of protein at each meal and spacing it out throughout the day. Your recovery (and performance) will thank you.

The Power of Your Arms in Running

Runners tend to focus on their legs, but arm swing plays a massive role in efficiency, balance, and power.

A strong, controlled arm swing helps drive your stride forward and reduces wasted energy. The key is keeping your arms moving forward and back—not side to side (crossing your body wastes energy).

Try this next time you run: Focus on driving your elbows back rather than forward. The backward motion actually helps generate more power in your stride. On hills, exaggerate the arm swing slightly to create momentum.

Simple tweaks, but they make a difference.

The Running Shoe Hype Machine

Shoe companies are starting to operate like sneaker brands, creating hype-driven limited drops that sell out instantly and fuel a resale market. The big question is: Does this help or hurt running culture?

On one hand, these releases are bringing more attention to the sport. But there's also a risk that running starts mirroring the sneaker world, where hype overshadows performance. The last thing we need is for the best running shoes to be scalped by resellers instead of landing on the feet of actual runners.

That said, local running stores are adapting, using these drops as a way to bring runners together for events and community engagement. The balance between marketing and accessibility will be something to watch.

Final Thoughts: The Details Add Up

If this week's themes have one thing in common, it's that small things make a big difference. How you breathe, how you fuel, how you move your arms—it all adds up.

It's easy to focus on just hitting miles, but real progress comes from dialing in the details. The runners who break through to new levels are the ones who refine every part of their training.

What's one area of your running that you could improve this week? Maybe it's focusing on diaphragmatic breathing, adding an extra 20 grams of protein to your meals, or tweaking your arm swing. Pick something and experiment with it.

Because in running—just like in life—the small details separate the good from the great.

Keep moving forward!

J.R.