As City2Surf and the Sydney Marathon approach, runners across Sydney are lacing up with one goal in mind: to run their best race – and enjoy the journey along the way. But success on race day isn’t just about kilometres logged. It’s about how you prepare your body and mind.

We sat down with Rory Warnock, breathwork coach and ultramarathon athlete, to learn how breathwork, nutrition, and mindset can transform your running experience.

From Struggle to Strength: Rory’s Journey

Rory’s path into endurance running wasn’t typical. Back in 2018, while navigating challenges with his mental health, he attended a breathwork session that changed his life.

“That one hour transformed everything. I felt joyful, calm, and almost euphoric – and I wanted more.”

A few years later, a chance encounter with a running coach inspired him to take on the UTA 100 in the Blue Mountains. He trained for three months, ran the 100km race, and never looked back. “I thought it would be a one-off – but I became hooked on the incredible feelings that come with running long distances in beautiful environments.”

Today, Rory blends his expertise in breathwork with his passion for running, proving that performance is as much about how you breathe as how you move.
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Race Day Mindset: Keep It Fun

With Sydney’s biggest running events around the corner, Rory’s advice is refreshingly simple:

“Have fun. If you’ve done the training - the hard part is already behind you. Now it’s about enjoying the challenge. Run from start to finish with a smile.”

He also recommends setting a race plan: know the pace you’d like to run, check in with how you’re feeling, and adjust as needed. “It’s about being intentional, not just reactive.”

The Breathwork Advantage

Many runners don’t realise the impact of their breathing - until fatigue hits. According to Rory:

“A common mistake is breathing too short and shallow. It increases heart rate, stress, and reduces oxygen flow to the muscles. Instead, aim for deeper, slower, more controlled breaths.”

He recommends nasal breathing wherever possible, as it helps keep the rhythm steady and optimises oxygen delivery.
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Techniques to Try

Before the run:
If nerves strike, Rory suggests a simple exercise: inhale for 5 seconds, exhale for 5 seconds. “It balances the nervous system so you’re calm but not sluggish – the perfect headspace before a race.”

During the run:
Keep your breath deep, slow, and controlled. Focus on a steady rhythm that supports your pace.

After the run:
Recovery is just as important. Rory recommends a down-regulating technique: inhale through the nose for 4 seconds, exhale gently for 6. Do this for 2-5 minutes to help your heart rate drop and your body recover faster.

Fuel Like an Athlete

Nutrition plays a huge role in Rory’s training.

“It’s about getting the right balance of protein, fats, and carbs to perform and recover, day in and day out.”

The night before a big run, he opts for a carb-rich meal to replenish glycogen stores. On race day, he starts with a nutritious breakfast, fuels during the run with gels or carb mixes, and focuses on rehydration and electrolytes afterwards - always followed by a big, nourishing meal.

(Hint: IKU’s balanced plant-based meals make the perfect fuel for pre- and post-run recovery – designed to keep you light, strong, and ready for your next challenge.)

Where to Start with Breathwork

If you’re new to breathwork, Rory has you covered.

“Just search my name on Spotify or Apple Music – you’ll find guided sessions with music tailored to your intention, whether it’s calming nerves, boosting energy, improving sleep, or even preparing for an ice bath.”

Pushing Boundaries, Finding Joy

So what keeps Rory motivated to push his limits?

“I’m curious about how far I can go - physically and mentally. Running has been a powerful tool for my mental health, and I want to keep exploring the world through this lens for many years to come.”

Ready to Run?

As you prepare for City2Surf or the Sydney Marathon, take Rory’s advice: train smart, breathe with intention, fuel your body well, and most importantly - enjoy the run.

Feel light. Run strong. Recover better.
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