Running is one of the most natural activities for a person. Some people run for recreation, for some people running is a lifestyle, and for some of us running is a long-forgotten game that we remember or come back to from time to time. Regardless of which group you belong to, there is one factor that depends on whether running will turn into torture or you will look forward to the next training session.
Most people do not even think about the capacity of their lungs until they start running or until they exceed the usual intensity of cardio training. The amount of oxygen that your lungs can accumulate mostly depends on how you feel while running or how much you progress over time. There are many ways you can positively increase lung capacity, although probably the best way is consistency and methodical training.
Training on altitude
If your daily workouts are at low altitudes, your body is acclimatized to these conditions and any ascent above 2000m can cause serious problems such as fatigue, shortness of breath and dizziness. All of this is due to the fact that your lungs have a hard time coping with the diluted oxygen found at these altitudes.
Therefore, with training on altitude, your body will gradually get used to the new conditions by producing more red blood cells and increasing the overall capacity of the lungs. Keep in mind that this is a temporary solution that should be applied occasionally because this type of training will have an effect on your body for a period of 15 days which makes it ideal for before a race.
Respiratory mask training
If you are a serious runner or athlete who has higher and more serious goals, mask training is one of the options that you should seriously consider. Although it looks not comfortable, the respirator is essentially an ideal replacement for altitude training. Respiratory masks are designed to block the flow of air you breathe in, forcing the diaphragm to work harder and thereby permanently increasing the capacity of the lungs. Most masks have 3 different levels of oxygen blocking. Progress gradually and you will surely feel a difference in your breathing.
Remember that there is no magic wand. Sport always requires hard work, discipline and consistency. If you run on a regular basis, then the only thing you need to do is keep training. If you are a beginner then be patient and combine more sports that have a cardiovascular effect. Choose swimming, cycling, skiing, etc.
The worst thing you can do to your lungs is to be a smoker. In 2013, the World Health Organization ranked smoking among the three biggest lung destroyers. Tar and other carcinogens from tobacco block your lungs, greatly reducing your breathing and oxygen flow.