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David Dack

@daviddack88.bsky.social

4.6K followers 5.4K following 3.2K posts

Running Coach | 🌄 Trail Runner | 🌍 Endurance Athlete living in Bali. Inspiring athletes to push their limits one step at a time.

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David Dack @daviddack88.bsky.social · Jun 1

David Dack @daviddack88.bsky.social · 13h

That’s real breath training: adaptable, not dogmatic.

Be honest — what’s your breathing like when the pace picks up?

David Dack @daviddack88.bsky.social · 13h

You’re not weak for switching to mouth breathing.

You’re just meeting the demands of the effort.

David Dack @daviddack88.bsky.social · 13h

• Mouth breathing:
Necessary for tempo runs, intervals, and hard efforts.
Pulls in more air, faster — your body needs that under stress.
Think: freight train mode.

David Dack @daviddack88.bsky.social · 13h

There’s a time and place for each.

• Nose breathing:
Great for easy runs, recovery, and keeping heart rate in check.
Forces calm, rhythmic breathing.
Think: zen mode.

David Dack @daviddack88.bsky.social · 13h

Here’s the truth (from a coach who’s been in the trenches):

👉 It depends.

David Dack @daviddack88.bsky.social · 13h

You’ve probably heard both camps:

“Nose breathing only — builds endurance!”
“Mouth breathing — get more oxygen!”

They’ll preach it like it’s religion.

David Dack @daviddack88.bsky.social · 13h

Nose vs. Mouth Breathing While Running — What Really Works?

Let’s settle this one:

David Dack @daviddack88.bsky.social · 1d

A PTSD survivor once told me running trails kept her from mentally checking out.

“The sound of my feet hitting dirt was like a drum. It kept me here.”

Running gives you rhythm—a steady cadence when your thoughts go haywire.

Even a mantra like “I am safe” or “Just one step” can anchor you.

David Dack @daviddack88.bsky.social · 1d

you and I both brother hahaha

David Dack @daviddack88.bsky.social · 1d

niice

David Dack @daviddack88.bsky.social · 1d

Bottom line:

Race week isn’t about adding fitness.

It’s about unleashing it.

Do less. Trust the work. Arrive sharp.

You’ve already done the hard part — now don’t sabotage it in the final stretch. 💪

David Dack @daviddack88.bsky.social · 1d

❌ 6️⃣ Don’t Trash Your Legs Doing “Life Stuff”

Race week = protect the engine.

That means:

🛌 Get your 7–9 hours of sleep

📦 Skip the garage cleanout or moving boxes

🚶 Limit expo time — grab your bib, your gels, then leave

Your goal this week: show up rested, fueled, and calm.

David Dack @daviddack88.bsky.social · 1d

❌ 5️⃣ Don’t Dismiss Aches and Pains

Weird twinges during taper week are common — your body’s repairing.

But if something real hurts? Pay attention.

Stretch. Rest. Ice. See a physio if needed.

Better to skip a shakeout jog than line up injured.

Rule: Don’t ignore red flags.

David Dack @daviddack88.bsky.social · 1d

❌ 4️⃣ Don’t Ignore Hydration (Or Overdo It)

Hydration is a slow build, not a flood.

Chugging gallons? You’ll just dilute electrolytes and live in the porta-potty.
Slacking off? You’ll start dry and pay for it later.

💡 Goal: sip regularly — about a cup of water or sports drink every hour or two.

David Dack @daviddack88.bsky.social · 1d

❌ 3️⃣ Don’t Overdo the Pasta Party 🍝

Carb-loading ≠ eating like you’re prepping for hibernation.

Yes, bump up carbs slightly for longer races — but gradually.

No five-plate pasta binges the night before. You’ll just feel bloated, and sluggish,

David Dack @daviddack88.bsky.social · 1d

❌ 2️⃣ Don’t Try New Gear or Nutrition

I’ll say it again (and again):

Nothing new on race day.

New shoes? Nope.

Unfamiliar gels? Hard pass.

Your friend’s “miracle smoothie”? Save it for next week.

Stick to what you’ve practiced. Consistency beats curiosity every time.

David Dack @daviddack88.bsky.social · 1d

❌ 1️⃣ Don’t Cram Extra Miles

Missed a long run two weeks ago? It’s too late. Don’t try to “make up for it” now.

That ship has sailed — and it’s not worth chasing.
Your fitness is already built.

This week is about absorbing the work, not adding more.
You gain nothing from panic miles

David Dack @daviddack88.bsky.social · 1d

Race week can mess with your head.

You’ve trained for weeks—maybe months—and now the taper hits. You feel restless. Nervous. Tempted to “do something.”

That’s exactly when smart runners screw up.

Here’s your race-week don’t list 👇

David Dack @daviddack88.bsky.social · 1d

“Do you have any history of mental illness in your family?”
“Yeah… my uncle wakes up at 5am to go running.” 🏃‍♂️☕

We all know that one person who treats sunrise runs like a religion.

But here’s the twist the “crazy ones” are usually the ones who feel the best, stay consistent, and crush their goals

David Dack @daviddack88.bsky.social · 1d

Here’s the truth:

The right gear won’t magically turn you into an Olympian.

But the wrong gear? It can sideline you for weeks. 😬

And the brutal part?

You usually don’t realize it’s the problem until it’s too late.

💬 Ever had a gear fail that wrecked your training block?

David Dack @daviddack88.bsky.social · 2d

Some days just suck.

You’re tired. It’s cold. Work drained you.

The couch is louder than your running shoes.

Anyone who says they always feel motivated?

Lying.

The difference between runners who grow and those who flame out?

Systems — not willpower.

Set your loop.

Show up anyway.

David Dack @daviddack88.bsky.social · 2d

Learn the difference. Push when it’s hard—but pull back when it’s smart.

💬 Runners—how do you tell the difference between good pain and bad? 👇

#RunningMyths #TrainingSmart #Mindset

David Dack @daviddack88.bsky.social · 2d

Warning pain:

• Sharp stab in the knee
• One-sided Achilles pain
• A twinge in your foot that worsens each step

That’s your body saying: “Back off.”

David Dack @daviddack88.bsky.social · 2d

Productive discomfort:

• Breathing hard during intervals
• Legs burning at the end of a tempo
• General soreness after a long run

This is where fitness happens. You stress the system, it adapts.

David Dack @daviddack88.bsky.social · 2d

Every runner feels pain.

The question is—what kind?

Let me explain...