Explore every episode of the podcast The Long Game with Nicklas Rossner

After 10 years of competing, studying sports science, and working with hundreds of athletes, I’ve realized something surprising:

Most runners are breathing wrong.

And it’s costing them speed, efficiency, and performance.

In this episode, I break down 5 simple, science-backed breathing techniques you can apply immediately to run faster, feel more relaxed, and stay in control—even during hard efforts.

We’ll cover:

• How to activate your body before a run so you don’t feel sluggish in the first 10 minutes

• Why feeling out of breath is more about CO₂ than oxygen (and how to fix it instantly)

• How to use rhythmic breathing (3:2 pattern) to improve efficiency and reduce fatigue

• The difference between chest vs diaphragmatic breathing (and why it matters more than you think)

• A simple breathing routine to recover faster after your runs

If you’ve ever felt like your breathing is holding you back, this episode will change the way you run—starting today.

FREE Running Limiter Quiz + Custom Training Plan: https://nicklasrossner.com/run-limiter/

In this episode, I break down the science of what actually happens inside your body from your very first run to long-term health and longevity.

You’ll learn:

• What happens in your brain after just ONE run (and why you instantly feel better)
• The real science behind “runner’s high”
• How running builds mitochondria — the tiny power plants that make you faster
• Why stronger tendons make you more efficient and injury-resistant
• How your heart physically remodels itself with training
• Why VO₂ max might be the single strongest predictor of lifespan
• Exactly how much you need to run for mental health, performance, and longevity

And most importantly — how to get all the benefits without overdoing it and ruining your progress.

My name is Nicklas. I’m a sports scientist, physiotherapist, and former professional triathlete. I translate complex exercise science into simple, practical strategies you can actually use.

If you’ve ever wondered:

How much running is enough?
Do I need intervals?
Can I run too much?
Is running actually good for long-term health?

This episode gives you the complete science-backed answer.

Run once to feel better today.
Run consistently to get fitter in months.
Run smart to stay healthy for decades.

References:

Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605

Crowley E, Powell C, Carson BP, W Davies R. The Effect of Exercise Training Intensity on VO2max in Healthy Adults: An Overview of Systematic Reviews and Meta-Analyses. Transl Sports Med. 2022

Pereira Hugo Vieira , et. al.: Systematic Review of Psychological and Behavioral Correlates of Recreational Running, Frontiers in Psychology, Volume 12 - 2021

Umakantha Monika* and John Romate, The Lesser-Known Phenomenon of Sports: A Systematic Review of Runners’ High, Indian Journal of Psychological Science Vol-19, No. 2, (July-2024)

Hughes DC, Ellefsen S, Baar K. Adaptations to Endurance and Strength Training. Cold Spring Harb Perspect Med. 2018 Jun 1;8(6):a029769.

Kutac, P., Bunc, V., Buzga, M. et al. The effect of regular running on body weight and fat tissue of individuals aged 18 to 65. J Physiol Anthropol 42, 28 (2023).

Statuta SM, Asif IM, Drezner JARelative energy deficiency in sport (RED-S)British Journal of Sports Medicine 2017;**51:**1570-1571.

Lee, D, Lavie, C, Vedanthan, R. Optimal Dose of Running for Longevity: Is More Better or Worse?∗. JACC. 2015 Feb, 65 (5) 420–422.

Astorino, Todd A; Allen, Ryan P; Roberson, Daniel W; Jurancich, Matt. Effect of High-Intensity Interval Training on Cardiovascular Function, V̇o2max, and Muscular Force. Journal of Strength and Conditioning Research 26(1):p 138-145, January 2012.

Spiering BA, Mujika I, Sharp MA, Foulis SA. Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time. J Strength Cond Res. 2021 May 1;35(5):1449-1458.

In this episode, I break down exactly what it takes to run a sub-20 minute 5K — a performance that puts you in the top 2% of runners worldwide.

But this isn’t just theory.

You’ll learn:

• The 6 key areas that determine whether you break 20 minutes
• How to structure your training as a beginner, intermediate, or advanced runner
• The real science behind the 80/20 rule and polarized training
• How periodization separates “being fit” from being race ready
• Why running form breaks down under fatigue — and how to fix it
• The truth about weight, RED-S, and smart race fueling
• The pacing strategy that prevents you from blowing up at 2K

I’ll also walk you through real example training weeks for every level so you know exactly what to do starting today.

If you want to remove all guesswork, I’ve built a complete 5K training system that maps everything out week by week — built from sports science, physiotherapy principles, and real-world coaching experience.

My name is Nicklas — I’m a sports scientist, physiotherapist, and former professional triathlete — and my goal is simple: help you run faster for longer using science, not hype.

If you’re serious about breaking 20 minutes, this is your blueprint.

Train smart. Execute well. Close hard.

References:

Casado, A., González-Mohíno, F., González-Ravé, J. M., & Foster, C. (2022). Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review. International Journal of Sports Physiology and Performance, 17(6), 820-833.

https://run.outsideonline.com/road/road-racing/whats-a-good-5k-time-heres-what-the-latest-data-says/

Atomic Habits - James Clear

Casado, A., González-Mohíno, F., González-Ravé, J. M., & Foster, C. (2022). Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review. International Journal of Sports Physiology and Performance

Haugen, T., Sandbakk, Ø., Seiler, S. et al. The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice. Sports Med - Open 8, 46 (2022).

Kutac, P., Bunc, V., Buzga, M. et al. The effect of regular running on body weight and fat tissue of individuals aged 18 to 65. J Physiol Anthropol 42, 28 (2023).

Cao, W.; He, Y.; Fu, R.; Chen, Y.; Yu, J.; He, Z. A Review of Carbohydrate Supplementation Approaches and Strategies for Optimizing Performance in Elite Long-Distance Endurance. Nutrients 2025

Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review with Meta-Analysis of Controlled Trials” by Ardigò et al. (2020)

Pryor, J Luke & Johnson, Evan & Yoder, Hillary & Looney, David. (2019). Keeping Pace: A Practitioner-Focused Review of Pacing Strategies in Running. Strength and Conditioning Journal. 42. 1. 10.1519/SSC.0000000000000505.

Jiang X, Xu D, Fang Y, Bíró I, Baker JS, Gu Y. PCA of Running Biomechanics after 5 km between Novice and Experienced Runners. Bioengineering. 2023

Lally, P., & Gardner, B. (2011). Promoting habit formation. Health Psychology Review, 7(sup1), S137–S158.

Most runners think the answer is simply running more miles. But the truth is far more nuanced. In this episode, I break down the science of running performance so you can train smarter from day one and stop wasting time on methods that don’t work.

My name is Nicklas Rossner. I have a Bachelor’s degree in Sports Science, I’m a certified physiotherapist, and a former professional triathlete. Over the past decade I’ve studied how endurance athletes improve performance while minimizing injuries—and in this episode I’ll show you the exact principles that make the biggest difference.

We cover the complete framework for becoming a faster runner, including biomechanics, training strategies, recovery, nutrition, and gear. By the end, you’ll understand exactly how to structure your training so you can run faster for longer—without burning out or getting injured.

First, we start with the fundamentals.

At the most basic level, there are only three ways to run faster:

• Increase your cadence (take more steps)
• Increase your stride length (cover more ground)
• Or improve both simultaneously

To understand how to improve these, we break running into two key components: biomechanics and physiology.

Biomechanics refers to how your body moves through space. Research shows that running form does influence efficiency—but there is no single perfect running form that works for everyone. Instead of chasing an Instagram-perfect stride, the goal is to apply general principles and find what works best for your body.

However, biomechanics only explains about 5–12% of the differences in efficiency between runners.

The other 88–95% comes from physiology—your fitness.

This is where smart training becomes essential.

You’ll learn how elite runners structure their training using training zones, lactate thresholds, and intensity distribution models like:

• Pyramidal training
• The 80/20 method
• Threshold training

We also break down periodization, the strategy world-class coaches use to structure training across phases such as:

• Base phase (building endurance)
• Build phase (adding intensity)
• Peak phase (race-specific training)
• Taper phase (maximizing performance on race day)

Understanding how these phases work together allows you to progress safely while maximizing performance gains.

Next, we dive into the specific workouts that drive improvement, including:

• VO₂ max intervals
• Tempo runs
• Hill sprints and neuromuscular training
• Long runs and easy aerobic sessions

You’ll also learn how to improve your running economy, which is one of the biggest predictors of endurance performance. Science shows this can be improved through:

• Heavy strength training
• Plyometric exercises
• High-intensity interval training
• Long-term endurance development

But training is only half the equation.

Recovery, nutrition, and hydration are just as important. In this episode we cover evidence-based fueling strategies, including:

• How many carbohydrates runners actually need
• How to fuel during long runs and races
• Optimal protein intake for recovery
• Hydration and electrolyte recommendations

Finally, we break down the gear that actually matters—from carbon plate racing shoes to heart rate monitors—and explain what is worth the investment and what you can safely ignore.

If you want a science-based framework for running faster, this episode gives you the complete blueprint.

Whether you’re a beginner runner or chasing your next personal best, these principles will help you train smarter, stay consistent, and maximize your performance.