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Runner's Training Tips: Lung Capacity

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    stevescott
    Does anyone have any suggestions as to how to increase lung capacity?  I know you can't increase your VO2 max, but I was wondering if there are any suggestions as to ways for my body to more efficiently utilize the oxygen I'm inhaling.  Maybe I'm talking about the same thing.  It's just frustrating when I go out on a tempo run and my legs feel good but my breathing is labored.  I'm running about 20 miles/week at about an 8:30 pace, have been doing intervals for about three weeks now (3-4 x 800's at 3:25) and just did a 3-mile tempo run, where I was able to maintain a 7:30 pace yet had to take 2-3, 10 sec rests to calm down my breathing.  
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    spudsmac12
    VO2 max is a measurement of how efficiently you utilize the oxygen your inhaling, so you are talking about the same thing, kinda. But rather then talk semantics, lets talk about your situation. Personally I don't think that you have the right expectations of pace. If you are doing your intervals (3-4 x 800 @ 3:25) your tempo should not be 7:30, you should be running tempo's around 7:50-8:15. A 7:30/mile 3-mile run would, and sounds like, be an all out effort for your body, eg a race. There is nothing wrong with doing the occasional all out effort as long as you don't do it often, give time to recover and fits into your long term goal. Also, you should work on adding 800's so if you did 3 week one your should be up to 6 by now. I would get up the point where the total milage of 800 is above what your goal distance (7-8x800) is then start over at a faster pace. I would also suggest sprints, it wouldn't hurt to through in a straights and curves workout in the mix.
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    stevescott
    Thanks for your comments.  I came up with my pace from a workout generated on this site based on my recent 5k time.  This training program has me doing 2x1600's next week at 7:15 with an 800 jog in between.  How should I figure out pace, then?  And, will my oxygen intake improve then or should I incorporate other techniques into my training (i.e. holding my breath in a pool similar to what swimmers do, etc.)?
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    stevescott
    Actually, it was obtained from the Runner's World site.
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    spudsmac12
    Breath normally! Believe it or not your lungs will train faster then your legs, it just takes some time, but soon you'll be trying to figure out how to get your legs faster. You can go off the runner's world suggested pace, but I would check what you different zones are using McMillanrunning.com. Any particular goal you are working towards?
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    stevescott
    I am training for a 5K in September.  My problem, it turns out, was that I was pacing myself off of a 5K I ran a year and a half ago, when I was in better shape.  Since then, my training has been off and on due to a virus.  I am getting back to where I was, but am not there yet.  I've since revised my training program based on your comments and have reduced my pace. Thanks.

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