- Lung capacity is the maximum amount of air your lungs can hold. It is bound to decrease with age but it is possible to slow this process.
- You can do this by practicing targeted workouts and practicing diaphragmatic breathing, favoring nasal breathing.
- Posture also matters a lot: you must in any case facilitate lung expansion.
There’s a psychological barrier that doesn’t get talked about enough—the one that stops you from picking up the pace because you know you’ll run out of breath. You want to go faster, but you don’t want to hit that wall where breathing feels impossible. That’s your limit. And guess what? You can push past it.
What is lung capacity?
Lung capacity is the maximum amount of air your lungs can hold. It isn’t fixed—like everything else in your body, it changes over time. Starting around age 30, lung capacity naturally declines. By 50, you may have lost around 15%, and by 80, as much as 30%.
For runners, maintaining lung capacity is crucial. The more air you can take in, the better your muscles get the oxygen they need to keep you moving.
Why does lung capacity decrease?
Aging plays a big role. Over time, lung tissues lose elasticity, and respiratory muscles (like the diaphragm) weaken. This means you take in less oxygen and remove less carbon dioxide.
But it’s not just age. A sedentary lifestyle, pollution, and smoking can speed up the decline. The good news? You can fight back.
How to improve your lung capacity
1. Train in Zone 2
Zone 2 training means running at a pace where you can comfortably hold a conversation. No running buddy? Humming works too—it’s less awkward than talking to yourself!
This training keeps your heart rate at about 70% of its max and improves cardiovascular efficiency, helping your muscles use oxygen more effectively.
2. Try High-Intensity Interval Training (HIIT)
HIIT isn’t just for running—it’s any short bursts of intense effort followed by rest. It boosts both aerobic and anaerobic capacity, making your cardiovascular system more efficient.
For a running HIIT workout, try 20-second sprints followed by 10 seconds of rest, repeated for 4 minutes. Once that feels easy, increase the sprint time. HIIT is tough and not exactly fun—but the results are worth it.
3. Practice diaphragmatic breathing
Also known as belly breathing, this technique strengthens your respiratory muscles and improves oxygen intake.
How to do it:
- Lie on your back and place your hands on your belly
- Inhale slowly through your nose, letting your abdomen rise
- Exhale through your mouth, fully emptying your lungs.
4. Breathe through your nose
Nasal breathing is great for filtering, warming, and humidifying the air before it reaches your lungs. Try to breathe through your nose as much as possible—especially during low-intensity runs and even when at rest. (Unless, of course, you’re congested.)
5. Fix your posture
Good posture creates more space in your rib cage, allowing your lungs to expand fully. If your shoulders are hunched, you’re limiting airflow.
Keep your back straight, whether sitting or standing. Stretching and strength exercises can help reinforce good posture and improve breathing efficiency.
The goal: efficiency
Lung capacity naturally declines, but you can slow the process. If you stay active, avoid harmful habits, and limit exposure to pollutants, you’ll breathe better—not just during runs, but in everyday life. And that psychological threshold? It’ll keep moving further away.