Any tips on improving lung capacity for running?

[PerkP]

Only on Week 4 of podcast and everything is getting easier, it's great!

I can deal with my legs aching in the middle of a hard run but my breathing is really stopping me from pushing myself. I have terrible lung capacity, does anyone have any tips to make it better?

Thanks!

[Oldgirl Graduate]

Swimming, front crawl is best if you can do it. Really helped with my breathing when I started running and I'm asthmatic.

[alcopop Graduate]

As with getting a rhythm going for running, you need to aim to do the same for the breathing. Sometimes when we run and focus on our legs we forget to breath properly.

Try some breathing exercises and push your stomach out when you breath in.

Hope you find a solution.

[Cazvs Graduate]

I was also going to suggest swimming. If you're musically inclined then singing or playing a wind instrument can help too. Yoga is good for breathing control, not sure what it does for lung capacity though.

[Hidden]

first up, well done you - only on week 4 indeed..... at the beginning of May you were on week minus1 so good on you for keeping going..... As an ex-smoker my lungs were pretty well goosed too and as the others have said, the C25k program is about training all of you not just your legs.

But the best way to breathe is probably quite different to how you are breathing right now....Laura describes it in one of the sessions, but I found then that I was too focussed on the pain in my legs and ankles to care too much right then.

Essentially you need to forget about your lungs & use your stomach to help regulate your breathing.... to breathe in - start by pushing your belly out ( which draws the diaphram down and pulls air into the lungs) .... to breathe out, just relax your stomach and you'll feel yourself breathing..... might feel odd as most people use their lungs to breathe - but if you ever get chance to watch over a new baby - their chest is almost still when they breathe & it's all through their stomach.

above all else this is one thing you can and should practice all of the time as you can do it anywhere.

keep on track with your progress & Happy Running.

[SBG356 Graduate]

A great tip I picked up from here is to blow up a balloon a few times every day! This was suggested by someone who plays a wind instrument. I have been doing this for a while and have seen a difference.....

Sue

[PerkP]

Thanks very much.

Just wondering if it would improve. I can cope with the pain in my legs and ankles it's just my breathing that makes me stop and it's really frustrating me as I want to go further.

Will try the stomach breathing and balloon blowing!

[ktaylor217 Graduate]

Ooh I like the balloon tip, I'll try that too! Just by running you will be improving your lung capacity. I found that I went through a stage when my breathing was all I could think about when running but you will come out the other side. It may be that you are going a little too fast, slow down and try to breath rhythmically and in time with your running steps. Just try to work out what suits you, I breath in for two steps then out for two or sometimes if I'm feeling good I breathe in for 4 and out for 4. Just do what feels comfortable. Remember that whatever you do you should be running at a pace where your breathing allows you to have a conversation!

Good luck and keep at it.