When I first started running, I was deeply concerned about my lung capacity due to my asthma. Whether you have asthma or not, you might wonder how to get more oxygen to your body, avoid fatigue, and prevent that feeling of gasping for air during those long or fast runs. As an ultra athlete with asthma, I've faced these challenges head-on. Today, I want to share my personal journey and some practical advice on how to improve your lung capacity.

Run-Walk

One of my favorite methods to boost lung capacity is the run-walk technique. It’s simple yet incredibly effective. Here's how you can start:

1. Run-Walk Basics: Decide on a distance, say five miles. Instead of pressuring yourself to run the entire distance, break it up. For instance, you might run 0.25 miles and walk the remaining 4.75 miles. This is still a run-walk. The key is to get moving without overwhelming yourself.

2. Progress Gradually: As you build endurance, increase the running intervals. The next week, try running half a mile and walking 4.5 miles. Continue this pattern, gradually increasing the running portion and reducing the walking. Over time, you might find yourself running the entire five miles.

3. Adapt to Your Pace: The beauty of the run-walk method is its flexibility. If you want to challenge yourself more, you could run four miles and walk one. This method allows you to progress at your own pace, making it less intimidating and more sustainable.

Interval Training

Another technique I highly recommend is interval training. This involves alternating between fast and slow paces, pushing your limits, and then allowing your body to recover.

1. Start Simple: Begin with short intervals, like running fast for 0.25 miles and then walking for a mile. This pattern helps increase lung capacity by challenging your body to adapt to varying intensities.

2. Understand Threshold: In workout terms, the threshold is a pace you can maintain for about an hour. Training just above this threshold, known as tempo running, can significantly boost your lung capacity and overall endurance. For example, run at a fast pace for 15-30 minutes, a pace you can barely sustain, and then slow down, ideally to a walk.

3. Customize Your Intervals: Tailor your intervals to your fitness level. If you’re new to this, your fast pace might be a light jog, while your slow pace is a brisk walk. As you progress, increase the intensity of your fast intervals.

When it comes to practical tips and safety, always carry your inhaler if you have asthma and carefully monitor how your body responds to the exercises, making adjustments as needed. Consistent practice, even at a moderate pace, can significantly improve lung capacity over time, so don’t rush the process; listen to your body. Additionally, to complement your running regimen, check out my free Healthy Living Guide. It outlines the three pillars of healthy living that have helped me become an ultra athlete with asthma and maintain a healthy weight and overall well-being. The guide is a quick read, and you can start integrating these habits into your life immediately.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.