5 Ways to Increase Lung Capacity For Running
Lung capacity is crucial for us runners, so increasing it should be an integral part of any training routine. I can’t emphasize this enough.
Why should you care?
Improving your lung capacity takes your breathing to the next level. Once you’re breathing more efficiently, you’ll become a better and stronger runner.
1. Start Slow
Getting winded while running doesn’t necessarily mean that there’s a problem with your technique or the way you’re breathing: it’s more likely a problem with your conditioning.
When you exercise, you’re placing your body under a lot of stress, and your muscles demand more oxygen. The more you ask of your muscles, the more oxygen they need.
So, how do you take things slow?
Quite simple. When you’re running, maintain a conversational pace. This means you should be able to speak in full sentences without gasping. After you’ve gotten to that level of conditioning, work your way up to more challenging runs and distances.
Consider doing any of the following:
Run a longer distance at a slower pace. This will help boost your red blood cell count, grow more capillaries, and make your heart stronger—the heart is, after all, a muscle.
Run more frequently each week. If you only run a couple of times per week, add a third day. Doing so provides your body with the opportunity (and stimulus) to build more cell mitochondria and capillaries. This, in turn, allows more oxygen to course through your bloodstream.
Consider cross-training. Opt for cardiovascular activities such as cycling, swimming, and skiing.
2. Learn Deep Breathing
Deep breathing is a form of respiration in which you use your entire lung capacity. The principal muscle involved in deep breathing is the diaphragm—a muscle group shaped like a jellyfish or a parachute.
As you can see in the image, the diaphragm sits below the lungs and divides the torso into the abdominal and thoracic cavities.
During deep breathing, the diaphragm pulls down on the abdominal cavity to completely inflate the lungs, drawing in maximum air. Then it deflates, squeezing the air out.
Belly Vs. Chest Breathing
Most runners are chest breathers rather than belly breathers. Also known as shallow or thoracic breathing, chest breathing occurs when the act of respiration originates from the top lobes of the lungs.
When you breathe shallowly, you expand and contract the chest while the abdominal area remains still. This draws minimal air into the lungs. In case you haven’t figured it out yet, breathing this is super inefficient.
You can learn deep breathing in the comfort of your own home. Start out lying flat on your back on the floor with your chest open and shoulders relaxed. One hand should be resting on your chest and the other on your belly.
Now breathe in slowly, spending about ten seconds on your inhale. Visualize your lungs filling up with air. Feel the air moving into your chest, stomach, and abdomen.
Once your lungs are loaded with air (you might feel mild discomfort in the solar plexus, just below the breastbone), hold your breath for a count of ten, then exhale slowly for ten seconds through pursed lips while pulling your belly button to your spine.
Your lower hand should be moving with each breath while the upper hand remains relatively still throughout the exercise. Every time you inhale, your abdomen fills up like a balloon, then deflates on the exhale.
3. Breathing Exercises
Looking for more breathing exercises? These should satisfy your curiosity.
The exercises described below can increase strength in your respiratory muscles and help build endurance. That, in turn, will improve lung function.
These exercises are all simple, easy to do, and can be done anywhere. You can do them at home, at work, during your commute, or, preferably as a part of your warm-up routine. Repeat each exercise three to five times in one series.
Bhastrika Exercise
Rib Stretch
Abdominal Breathing
Breath of Fire
4. Breathing While Running
“Should I breathe through my nose, my mouth, or both?” This is a common question in the running world.
My answer makes everybody happy: use both pathways. While running, focus on getting as much air as possible into your body so that the oxygenated blood can meet your muscle’s needs.
Don’t know how to make that happen? Try the following:
Open your mouth—preferably in a “dead fish” position. The mouth is larger than the nostrils, so, it’s more effective at drawing in oxygen and expelling carbon dioxide.
Rhythmic Breathing
If you want to run like a pro, try rhythmic breathing. Don’t worry, it’s not some complicated yogic technique. It’s simply the practice of coordinating your inhales and exhales to your foot strikes.
For example, a 2:1 breathing ratio means taking two steps on the inhale, and one step while breathing out. The exact ratio to follow depends largely on your training intensity, fitness level, speed, and personal preference.
The rhythmic patterns I recommend for beginners are 2:2 and 2:3. They’re ideal for training at slow to moderate intensity. Keep in mind that these ratios are not written in stone. Just because something works for one runner doesn’t mean it will work for you.
5. Pilates Exercises
Pilates exercises are a form of cross training that reduces huffing and puffing without putting too much stress on your body. This is as simple as it can get.
How they work is no mystery. Pilate exercises focus on deliberate breathing patterns to increase muscle strength, build mobility, and improve posture.
Further, these exercises strengthen all the muscles of the core—including the diaphragm and the intercostal muscles, which are located between the ribs and play a role in both the inhale and the exhale.
Practice the exercises below two to three times a week either as a part of your cool down or as a stand-alone routine.
The Swan
The Hundreds
Breast Stroke
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