Fantastic book. Immediately applicable insights. The single thing that improved my running distance is a few rules I made after reading this:

- never open your mouth while running,

- breathe in for 2 steps, out for longer, like 5 or 7 steps. Odd out steps ensure the cycle starts with foot falls from alternate feet, ensuring you don’t over-strain one side.

- don’t run so fast that you have to open your mouth