For many runners, improving performance often feels like a simple equation: train harder, run further, push more. Yet, according to performance experts and emerging research, meaningful improvements do not always come from dramatic changes. Often, it is the smallest adjustments that unlock the biggest gains.

The concept of marginal gains was popularised by Dave Brailsford, who transformed British Cycling by focusing on tiny, consistent improvements across multiple areas. His philosophy was simple: improve everything by just one per cent, and the cumulative effect becomes significant. While this approach revolutionised cycling, it is equally relevant for runners looking to enhance speed, endurance, and overall efficiency.

This article explores the most effective one per cent performance hacks that runners swear by, with a particular focus on breathing, strength, cadence, and gear.

Why Small Changes Matter in Running Performance

Running is a complex, full-body activity. Every element, from breathing patterns to muscle strength and even clothing, contributes to how efficiently the body performs. Small inefficiencies can quietly drain energy, increase fatigue, and elevate injury risk.

According to research published in 2026, even minor restrictions in airflow can significantly impact how easily air moves through the respiratory system. When breathing becomes more difficult, the body compensates by working harder, raising heart rate earlier and increasing perceived effort. Over time, this can reduce stamina and slow recovery.

The key takeaway is clear: refining the details can make running feel easier, more efficient, and more sustainable.

The Overlooked Power of Breathing

Breathing is one of the most underestimated aspects of running performance. Despite being fundamental, it is often ignored in favour of training intensity or mileage.

Pharmacist Noel Wicks highlights the importance of efficient breathing, explaining that restricted airflow forces the body to divert energy away from the legs and towards the muscles responsible for breathing. This shift can accelerate fatigue and compromise running form.

Research comparing nasal and mouth breathing has found that nasal breathing promotes more controlled airflow and may even reduce heart rate slightly during moderate-intensity exercise. This helps runners stay relaxed for longer and delay fatigue.

How to Optimise Breathing

• Ensure nasal passages are clear before running
• Focus on steady, controlled breathing rhythms
• Address congestion caused by allergies, colds, or structural issues

Products such as Breathe Right nasal strips are designed to improve airflow by gently opening nasal passages. These drug-free adhesive strips can offer a simple, practical solution for runners experiencing congestion. Options include:

• Original strips for everyday use
• Clear strips for sensitive skin
• Extra Strength strips for more severe congestion

While small, this adjustment can contribute to improved oxygen delivery and reduced breathing effort during runs.

Hack #1: Strengthen Your Stabiliser Muscles

Strong muscles do more than generate power. They also stabilise the body, maintain posture, and reduce unnecessary movement.

Weak stabiliser muscles force the body to work harder to maintain balance, increasing fatigue and placing additional strain on joints. Over time, this can lead to inefficiency and injury.

Key Muscle Groups for Runners

• Core muscles: Support posture and protect the lower back
• Glutes: Drive forward motion and stabilise the hips

Simple Post-Run Routine (5–10 minutes)

• Plank holds
• Glute bridges
• Slow lunges
• Single-leg glute bridges

Consistent strength work improves running economy, meaning less energy is required to maintain pace.

Hack #2: Learn and Adjust Your Cadence

Cadence refers to the number of steps taken per minute while running. It plays a crucial role in both performance and injury prevention.

Dr Nisa Aslam explains that a slightly higher cadence reduces ground contact time, which lowers the impact on joints such as the knees and hips.

Research suggests that increasing cadence by just 5–10% can:

• Reduce joint stress
• Improve running efficiency
• Maintain or even enhance speed

How to Improve Cadence

• Use a smartwatch or fitness tracker
• Manually count steps for one minute
• Gradually increase step rate during easy runs

Shorter, quicker steps often feel more efficient and place less strain on the body compared to longer strides.

Hack #3: Optimise Your Running Gear

Running gear is not just about comfort or aesthetics. It has a measurable impact on performance.

Shoes Matter More Than You Think

Research has shown that runners wearing highly cushioned shoes:

• Lasted 5.7% longer during treadmill tests
• Reduced oxygen cost by 3.2%

Lower oxygen cost means the body uses less energy to maintain a given pace, making running feel easier.

Clothing Can Affect Performance Too

Poorly fitting clothing can cause discomfort, distraction, and even physiological limitations.

One study focusing on female runners found that tight sports bras restricting breathing led to increased respiratory muscle fatigue and higher overall tiredness.

Key Gear Considerations

• Choose well-cushioned, supportive running shoes
• Wear breathable, well-fitted clothing
• Test race-day outfits in advance
• Use anti-chafing products if needed

Small adjustments in gear can remove unnecessary barriers and allow the body to perform more efficiently.

Bringing It All Together

Improving running performance does not always require dramatic changes or extreme training methods. Often, the most effective approach is to refine the details.

By focusing on:

• Better breathing
• Stronger stabiliser muscles
• Optimised cadence
• Appropriate gear

Runners can unlock meaningful improvements without increasing training load.

The principle of one per cent gains highlights an important truth: performance is built on consistency and attention to detail. Each small improvement contributes to a larger overall impact, helping runners move more efficiently, recover faster, and perform at their best.

Final Thoughts

Running success is not just about how hard you train but how smartly you optimise every aspect of your performance. According to experts, breathing alone can be a powerful yet overlooked lever for improvement.

Incorporating simple tools such as nasal strips, alongside strength work and technique adjustments, can make running feel easier and more sustainable over time.

For runners preparing for races or simply aiming to improve their times, focusing on these marginal gains ensures that all the hard work put into training delivers maximum results.