How to Strengthen Your Lungs for Running
Strong running involves more than strong legs and pumping the arms. Proper breathing also plays a critical role, and runners who can pull the most oxygen into their system have the upper edge. Accomplishing this takes a few basic techniques and breathing exercises to maximize the runner's lung power. Runners who master breathing techniques find it easier to slip into "the zone" and efficiently run with little thinking about the process.
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Instructions
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Breathing Exercises and Techniques
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Develop a rhythm for your breathing. Runners can adopt the same methods as swimmers, who take a breath every third stroke to make their bodies more efficient using lower levels of oxygen. Instead of strokes, runners can develop a breathing pattern tailored to their steps.
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Practice taking the occasional deep breath while running. This helps the runner to relax and focus on releasing all the tension in his arms and shoulders. A big breath will also infuse the body with a shot of energizing oxygen.
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Perform deep-breathing exercises. Draw a deep breath from the diaphragm to squeeze the stomach's internal organs, including the stomach, spleen, liver, kidney, and large and small intestines. Exhale in a tense, forceful manner to strengthen the lungs and heart, while allowing the organs to return to their normal state.
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Tips & Warnings
Developing a strong breathing pattern while running allows the runner to focus on technique versus the pain and fatigue of running. The steady beat and pace serves much like a metronome to lull the runner into a relaxed state.
When exhaling after a big breath while running, shake out the hands and move the head in a circle. This allows the runner to shed some tension without breaking stride.
An added benefit of deep breathing is a stronger mid-section.
A suggested pattern for breathing when running is a 3:2 ratio between breaths and foot falls. This means inhale on the left, right foot falls, then left foot, then exhale when the right foot falls. The body usually falls into a 2:1 ratio when the runner is pushing hard toward the finish line.
Core exercises such as sit-ups strengthen the mid-section and area around the diaphragm.
