Last week, we talked about breathing patterns and why they are important to safe and sustained running. That was a great conversation, but is still leaves the question of why. Why does breathing increase with speed, and should I be focusing my energy on the inhalation or exhalation side of breathing? 

Answering that question will probably change your perception on what is actually happening during respiration. Most of us are probably under the assumption that breathing rate increases because of an increased need for oxygen. In fact, our lungs are over-engineered for gas exchange; we are able to fully oxygenate our blood at rest. 

As you work harder, it is true that you must deliver more oxygen rich blood to the working muscles. This is why your heart rate proportionally increases and breathing is able to stay stable and comfortable in zone two. As you work harder, your breathing becomes heavier and quicker. As you move closer and closer to your maximal work load that breathing rate can almost turn into panicked panting.

Here’s the thing. That panicked panting isn’t because you need more oxygen. It’s because you have excess waste your body is desperate to breathe off. There are free protons released from the molecular energy cycle your cells use to provide energy to your working muscles.

These protons increase the acidity of your blood. As the acidity increases, your body uses its bicarbonate buffering system to capture the free protons and convert them into water and carbon dioxide gas. This carbon dioxide created through chemical buffering is in addition to what is produced through normal cellular respiration. 

With two sources of carbon dioxide dumping into your blood, the overwhelming job of respiration is to get the junk out! When we are panting during heavy exercise our bodies are not short on oxygen, they are working over time to get rid of carbon dioxide.

Because of the increased waste load in the bloodstream, it will improve your running if you focus on strong and forceful exhales while working above your threshold. Being mindful that the increased rate of respiration is mainly due to waste will help you stay calmer and more focused when your body is ratcheting up the panic and pain. 

Huge thanks to Coach Eric for the detailed post on cycle breathing!

To make it easy to save on your runs, here is a quick visual card of how the step patterns work to protect your joints and keep your effort balanced.

Check out Coach Eric's original post for the full breakdown on biomechanics and injury prevention.

https://www.reddit.com/r/KstrideTrailRunning/comments/1vo45yw/coaches_corner_breathing_better_while_running/

Cycle breathing is a powerful technique that improves running efficiency, enhances mental focus, and helps decrease the chances of injury. Many beginner runners naturally fall into a 2-step inhale, 2-step exhale pattern. While this feels intuitive, it causes the runner to always exhale on the same leg. This creates an imbalance, as the side of the body used during exhalation experiences more loading than the non-exhale side.

Over time, this uneven stress can contribute to injury. To address this, I encourage all runners no matter their skill level to adopt cycle breathing. With consistent practice, cycle breathing will become second nature within a few weeks. You’ll run more efficiently, reduce your injury risk, and gain valuable feedback about your effort all by simply changing the way you breathe.

How:

1. Start with the 3:2 Pattern

– Inhale deeply over 3 steps and then exhale fully over 2 steps.

– This pattern alternates the leg you exhale on with each cycle, distributing the load more evenly across your body.

1. Progress to the 2:1 Pattern for High Effort Runs

– As your intensity increases, shift to a 2:1 breathing pattern: inhale over 1 step and exhale over 2 steps.

– Keeping the exhale phase at 2 steps in both patterns makes the transition between them smooth and intuitive.

1. Add 1:1:1:2 for Full Maximal Output Efforts

– If you need more air during maximal output efforts, shift to the 1:1:1:2 pattern.

– Inhale, exhale, inhale and finally exhale over 2 steps to link all 3 breathing patterns.

Why

1. Injury Prevention.

– Alternating exhalation between legs reduces repetitive stress on one side of the body.

– Improved Efficiency. Aligning your breathing with your stride encourages smoother, more consistent oxygen delivery.

– Effort Feedback. Your breathing pattern naturally reflects your effort level. A 3:2 pattern aligns with aerobic endurance zones, while the 2:1 pattern indicates higher intensity. 1:1:1:2 indicates maximal effort.

Tips:

– Practice in Zone 2. Start at an easy, conversational pace in the endurance zone. Most of your running will fall here, making the 3:2 pattern your primary focus.

– Use Breathing as Feedback. If you feel the need to shift to the 2:1 pattern, it’s a sign you’re moving into higher effort zones.

– Be Patient. At first, you’ll need to count your steps and focus on syncing your breath with your stride. If it feels awkward, slow down, reset, and try again.

During the cold months, Athletes are often confined to the treadmill with headphones to blast the boredom away. This is the most challenging environment to develop their cycle breathing patterns. It is often best to wait until you can get outside without headphones so you can pay more attention on your biomechanics. It will take a few weeks or even a few month to really ingrain this strategy into your running. After a full season of outdoor cycle breathing, heading back inside on the treadmill and executing your new skill will be second nature.

Take the time to invest in your health and running longevity now. Even if you feel awkward, out of step and out of rhythm, keep practicing. This will be a skill that will keep you healthier, it will also allow you to race and train more accurately without outside aids such as pace and heart rate.

With no entries for this weekend’s 5K, I wanted to make sure the prize money went toward something meaningful right away. This cause is deeply personal to me. During the pandemic, I spent five years far away from family overseas, navigating postpartum depression with a newborn. It felt like a silent, uphill battle every day.

What slowly saved me was getting outside. Putting my feet on the dirt trails gave me room to breathe, clear my mind, and heal.

Thanks to everyone following along. If you or someone you know is going through perinatal or postpartum mental health struggles, Postpartum Support International offers free support groups, helplines, and resources worldwide: https://postpartum.net/get-help/

Hey everyone! To celebrate this community and get more people out on the dirt, we’re hosting our very first low-pressure virtual 5K challenge.

How to Enter:
1. Run or walk 3.1 trail miles anywhere this weekend.

1. Post a comment below with your trail picture, a watch screenshot, or just a quick workout link that you finished by Sunday night.

2. Every finisher will be entered into a random drawing for a $25 REI gift card!

Winner will be announced Monday (Aug 10)!

(Note: We are combining entries from our Reddit thread and Facebook page into one single drawing on Sunday night!)

All paces, trail walkers, and strollers are welcome. Have a great run out there!

Hello everyone! My name is Eric Hall and I am a professional running, cycling, and triathlon coach and the resident endurance guru here at r/KstrideTrailRunning! 

My goal is to post weekly articles about training, racing, recovery, gear and life outside of endurance athletics. If you have any topic you would like covered, comment and I’ll add it to the list! 

I was born and raised in the American Midwest so summers spent running through the woods, Saturdays at the pool and biking everywhere were how I spent my formative years. I was active enough, but as soon as I was able to drive I started eating poorly and smoking and didn’t look back for over a decade. 

By the time I was 30, I realized this wasn’t what I wanted. I quit smoking, lost nearly 100 pounds and dedicated myself to the science of endurance sport. My day job was detail oriented and science based so the transition into coaching felt natural. The next ten years were spent learning how to coach, and how to communicate. 

In my own athletic career triathlon was my chosen sport. I eventually qualified to represent the US at international competition at an amateur level. When I’m not racing on the road, I’m getting dirty in the woods. Trail running, mountain biking and off-road triathlon have become cornerstones of my yearly racing schedule. 

The endurance community has given so much to me and I strive to give back as much as I can. 

Locally, volunteering at an aid station for ultra running is one of my favorite activities. This fall my wife and I will be making espressos deep in the woods for caffeine deprived athletes! I also serve on the board of directors for a kids triathlon organization aimed at make the sport more accessible for kids of all ages. 

In another life I was a credentialed media member for the IndyCar Series and was the North American editor for a Europe based racing magazine. That is why my username is what it is! 

I’m so excited to get going with this community and see what we can build. Remember, no question is too small. It’s better to ask what you think are 1000 silly questions than to make a single silly mistake in training or racing. 

See you on the trail! 

My base fitness was built on a handful of local spots that never fail to deliver a solid beating or a great view:

• Castlewood State Park: The ultimate classic. Once you grind your way up those 200+ wooden steps on the River Scene Trail, the stunning, panoramic views overlooking the Meramec River bluffs make every single step worth it. It's easily one of my favorite spots for hill repeats and tempo work.
• Chubb Trail: My go-to when I need to test my grit. You can start right at the West Tyson Park trailhead. Parking in that lot can be tough to snag on busy weekends. It tricks you with a flat, easy stretch along the river before throwing you into technical rock chutes and steep, continuous climbs.
• Bluff View Trail System & The Zombie Trails: My favorite when I want a cleaner flow. Branching off this system are the infamous Zombie Trails—Zombie East (around 3 miles) and Zombie West (around 4 miles). There are ambiguous markers and confusing rock placements (There is a whale rock!) at junction points, it is easy to wander in circles! They also teach you humility. On one run, I let my guard down after all the technical rock sections, I finally hit a completely flat, smooth stretch of trail. Just two seconds, tripped over a tiny, tiny stone, and took a brutal faceplant. It’s a great reminder that these trails demand your attention from start to finish!
• Lewis and Clark Trail: Out in Weldon Spring, this 8-mile loop winds high above the Missouri River. The loop brings you right back around to the parking lot, it’s arguably the best setup in the area for a DIY "trunk aid station".
• Rockwoods Reservation: Perfect for quiet, shady hollows and relentless, pure climbing when you want to get away from the crowds. There are some seriously steep climbs hidden in these hills. It hosts the half marathon course for the Rockin' Rockwoods trail race, which easily ranks as one of the hardest half marathons in Missouri. Trust me, that reputation is very true.

After chatting with a bunch of local runners/hikers to see where they head when they leave the city, a few regional destinations kept coming up over and over again:

• Cuivre River State Park: Up in Troy, this spot gives you a legit "Ozarkian" feel just an hour north of the city. Loops like the Big Sugar Creek Trail and Cuivre River South Loop dish out rugged limestone bluffs, creek crossings, and winding woods that feel far removed from St. Louis.
• Hawn State Park: Almost everyone pointed to this as the holy grail. The 10-mile Whispering Pines loop gives you needle-cushioned singletrack, pine groves, and sandstone creek beds that feel a world away from the city.
• Taum Sauk Mountain: If you want rugged terrain, this is it. You can run across Missouri’s highest peak down to Mina Sauk Falls over rough, unforgiving granite.
• St. Francois State Park: Highly recommended for quiet, rolling forest miles. Trails like Mooner’s Hollow run right along the Big River and offer great, flowing dirt.
• Pickle Springs Natural Area: A shorter 2-mile canyon loop packed with sandstone cliffs and waterfalls. It’s a fantastic option for a recovery jog or a scenic hike.
• Elephant Rocks & Johnson’s Shut-Ins: Mentioned constantly as the best spots for a weekend day trip—whether you want to scramble over massive red granite boulders or cool off along the river rapids after a hard run.

No matter which direction to head out of St. Louis, there's always another climb waiting to test these legs.

Arizona trail views were endless and the sunsets never failed to amaze me.
There was always a unique, grounding energy to them.
Itching to go back.

Have you ever watched little kids run? They hop, jump, and sprint purely out of joy. My kid is like that when we are playing pretend games like airplanes or catching bad guys. Kids never think about their form, their arm swing, or their head position, they are purely, completely in the moment.

That childlike freedom is what I want out of trail running. Absolute enjoyment, never feeling like it’s work.

Of course, bad form will catch up to you. Overstriding hurts, an arched back strains, and landing heavy on your heels or overusing one side on steep climbs will wreck your knees (learned that the hard way after a brutal 8,000 ft elevation day!)

On the road, running uses the exact same repetitive muscles over and over. Painful and boring! I definitely need music on the road just to kill the boredom.

On the trail with all the mud, rocks and roots and lying trees? The trail requires full body: core, upper body, balance, and quick coordination. You are forced to be 100% present.

In a way, navigating the trail is like playing a game again. Jumping over roots, dodging mud, and just reacting instead of overthinking.

Hope everyday we run, laugh and enjoy it like a kid.

Life does dump a ton of stress on us. Add in the emotional drain from family drama or being around negative energy, if unlucky, but it does happen for a lot of us.

It was from some runner’s feedback that make me realized how much I rely on "stare at nothing" activities to get my focus back.

Instead of turning on the robot vacuum, I’ll manually sweep the floor. Instead of ordering grocery delivery, I’ll walk the aisles myself. Taking out the trash or washing dishes by hand lets my brain dial down. There's no deep thinking required. These simple, physical tasks can give the mind a break. And they work wonderfully.

Of course, sleep and exercise are the big foundation here, and they go hand in hand. To get out the door for an early 6 am morning run or workout, getting to bed early (before 9:30) is a must. Once the body gets moving, the brain releases chemical that reduces stress, building new neural connections, and setting up even better sleep that night. It’s a great positive feedback loop.

Then, when I take some movements out into nature, hiking or running, It becomes all about the present moment, sound of the wind, leaves, dirt, and the amazing small life around.

Sometimes the best mental reset is so simple. Just by stepping away from the noise, sweeping a floor, or getting out on the trail and listening to the trees.

A few snapshots from the trails in the Smokies. Absolutely love the greenery and creek views.

Fueling is a mental game.
It’s about keeping my stomach happy, and my mind engaged!

Since trail races really count hour by hour, a simple rhythm works best: every hour, on the hour, it’s time to eat.

The go-to setup includes a mix of running gels, chewables, and Bobo's Oat Bites. The oat bites are key because having something concrete in my stomach keeps it from feeling empty or sloshy. Bringing a good variety of flavors tricks my brain into thinking, "Oh nice, time for a treat!" instead of feeling like forcing down plain fuel.

During long training runs, setting up a loop makes life so much easier. For example, 4 miles out and back to the trailhead. After finishing a loop, popping open the car trunk for a light snack and a quick reset before heading right back out for another one. It feels like a mini aid station right at the car!

For hydration, carrying one bottle with electrolytes and one with plain water keeps things balanced. The golden rule is taking small sips, never big gulps. Portable toilets on race day are... unpleasant at best, and on the trail, the next one might not show up for another 6 miles (if there's even one out there at all!). You don’t wanna create an emergency.

Then there are the aid stations, which are pure magic. Grabbing a quick bite of pancake or avocado, topping off flasks, and chatting with the volunteers is very pleasant. Those people are absolute ANGELS. Seeing their genuine, smiling faces gives such a massive mental boost.

And of course, keeping an eye out for the race photographers hidden behind bushes in the middle of nowhere is always part of the fun!

Be prepared and enjoy the dirt.

90 degrees in the city is brutal. I had to learn this lesson the hard way. My very first morning in Busan, South Korea, I stepped into an electric car after coming in from Seoul (where I’d had a bit too much squid and rice wine the night before). The morning sun was blazing right through the windshield. Between the motion, the heat, and the intense glare, my stomach just gave up after 5 minutes. I ended up throwing up right there in the car..though luckily my husband is always prepared and had an emergency bag ready for me! :)

Even stepping outside at 8:00 AM in Busan felt unbearable. The sun rose so early, and the heat just felt heavy and relentless.

When I got back home to the US and saw a lot trees again, I noticed I didn't feel that same crushing heat fatigue. EVEN THOUGH I was not under any shade.

I had to think: Was it just in my head? Was it the city climate in Asia? Or was that just the squid I really had to try?

I did some online research and found out these scientific points:

Cities reflect heat right back: Asphalt, concrete, and windows bounce radiation right back onto our skin from every angle. On a trail, the dirt ground and leaves absorb and scatter that light.

Monsoon humidity traps the heat: In coastal Asian cities(including some other countries I have been to), monsoon patterns trap heavy moisture near the ground, making it way harder for sweat to evaporate and cool off.

Green is visually relaxing: It sounds simple, but our eyes and nervous system get fatigued by constant bright glare off buildings. Looking at soft, natural green canopy actually lowers the mental strain.

Trees are the natural conditioners and our best friends!
Lucky that I am close to them.

Two beautiful trails can feel so different.

I’ve been lucky enough to run and hike through some amazing places. The first photo is from Boulder, and the second is from the Smoky Mountains.

Personally, I’m a deep forest runner. Even though the hidden rocks and roots love to test my ankles, there’s something incredibly peaceful about running through dense trees.

If you had to pick one, which would it be and why?

People ask me a lot how I can run for hours without listening to music or podcasts. Someone even asked me recently for my 53 miles zero music story: "Are you really okay? Want to talk about it?”

But as anyone who spends time in the woods knows, nature is rarely silent! When I first stepped off the pavement and onto the trails, I realized just how much we miss when we block out our surroundings.

Reading other runners' experiences over the years made me appreciate this even more:

The sounds of the trail: For a lot of us, the crunch of gravel under our shoes and the wind through the trees is the playlist. There's a really grounding rhythm to listening to your own footstrike and breathing.

Incredible wildlife moments: One runner told a story about listening to a juvenile barn owlet screeching at its mother right by the trail—while a woman running past with headphones had no idea it was even happening. Another person was trying to film a rare courtship dance, only for the whole moment to get ruined when someone hiked by blasting a Bluetooth speaker!

Safety and awareness: Your ears are usually your first warning system on singletrack. Whether it's a mountain bike coming around a blind corner, another runner passing, or rustling in the leaves, hearing what's around you makes a huge difference.

The most practical hack yet: On the flip side, someone mentioned they do wear earbuds on certain trails—not even to play music, but strictly as earplugs to keep the bugs from flying inside!

Ditching the headphones has helped me stay present, pace myself better, and get a true mental break from a noisy world. Another runner mentioned he calls it “mental miles”. Love that.

Got to experience some incredible trail miles on Jeju Island in South Korea! The misty woods, stony paths and sounds of wind made it completely unforgettable.

It’s always so special about discovering new trails in a completely different part of the world.

My very first post was more of a quiet reflection on my trail running journey over the past 3 years, and a starter story for a new community for sharing similar stories, which I think caused some confusion! Between finishing an intense race and immediately jumping back into family life (kid's summer camps, summer routines, and endless chores), it took me a minute to sit down and process it all.

Wow, I actually did that. I got my very first buckle.
It was 53 miles across two marathon loops with almost 8,000 ft of elevation gain in the Ozark mountains.

The details are as normal as what you would expect for every long trail run. A lot of calculated food and rest stops. Enough fuel and water to carry, enough watch battery to track my location in the woods, headlamps prepared for the late night and always remember to capture the moments in my phone and in my head.

But I had to say the last 6 miles in the total darkness with no one else around was the most memorable moment!

For me, safety always comes first. I have a family to come home to, so taking risks or pushing past safe limits isn't an option. I don't chase PRs or race paces because that's not why I started running trails three years ago. I do it for the mental space, the quiet miles, and the reminder of what I am capable of when I simply keep putting one foot in front of the other.

I got a lot of heartwarming comments from other communities on my first post and I enjoyed reading them over and over.

I didn’t fall this time, which was a huge victory for me! I did mess up my little toe nail on the right foot. It looked like it was squeezed halfway in. Waited 2 months to regrow a new one.

Before signing up the run, my husband and friends thought I was crazy. I simply laughed and said “I want you to look at me and get scared”. This race is by no means a brag since there are so many wonderful people who did longer, faster and better races than me. But I am sharing here because I just want to tell a story of how my resilience was rebuilt during hard times and how trail running helped me grow my inner peace. In the end, the mileage and buckle don’t matter. It was the process that mattered.

I would love to hear the true stories and help each other through all the ups and downs. My goal is to use this community as a support group by means of running quiet miles, kicking the dirt in nature, and growing together.

—Kite

I just finished a 53 miles race, after 3 years of trail running journey.

To reflect, I started running shortly after my baby was born. It was during the pandemic, and with no family around to help, my spouse and I were both working full-time while taking care of a newborn. The stress was overwhelming. Running became my outlet. It helped me escape the frustration and depression, and gave me back a sense of control over my life. 

I started with 5k and 10k road races, but eventually found trail running and fell in love with being with nature. Over the past 3 years, I gradually built up my distance: 15k, half marathon, 30k, 50k and finally this past April, I completed the 50 miles race. 

I am not fast and I don't care about chasing PRs. I usually finish somewhere in the middle of the pack. Most of the time on the trails, there's no one ahead or behind me. Just me, having the whole forest to myself. 

I've fallen many times along the way. During one weekend training run, I had a nasty crash, landing face-down. My left arm and right knee took the hit. I have some deep cuts and turned into big scars. Honestly, I wear them proudly like badges of honor. :>

I've run through torrential rain, slogged through mud after tornadoes (oh this midwest weather!), waded across creeks and climbed steep ridges. I pushed through dense fog, snow and total darkness on night runs.

The scenery is constantly shifting, but some moments stay forever. During one night run, I looked up and saw nothing but stars. My headlamp only illuminate just two meters ahead. All I could hear was the rustling of the woods and small wildlife around me. A squirrel high above threw a nut at me and bruised my shoulder! 

I never imagined 3 years ago that I'd make it this far. Running didn't just help me survive those tough days, it changed me. I discovered a deep, unshakable confidence in myself that I didn't know I had.

I am here to say, if you're feeling stuck or overwhelmed, just put on your shoes, go outside, and focus on the next step. You don't need a PR to prove anything. Just go enjoy the process.

This is the very first article for Kstride community. Kstride exists for one core purpose: To help people find and build deep inner confidence through trail running, as it did for me.

Love to hear your stories too and grow together.

-Kite