Any time you run, you must breathe harder. This increased rate of breathing is necessary because of the increased demand of your oxygen-starved muscles. You are born with a particular maximum lung capacity called VO2 max. VO2 Max stands for maximum rate of oxygen flow. As pointed out by Dr. Tim Noakes in the book "The Lore of Running," oxygen consumption always increases with an increase in running intensity.
Lung Capacity is Hereditary
In VO2 Max, V stands for rate of oxygen volume flow, O2 is the chemical symbol for oxygen and max stands for the maximum amount of oxygen that you can take in. Noakes states that healthy young men and women generally have a VO2 Max of 45 to 55 milliliters of oxygen that can be inhaled per minute relative to a kilogram of weight or ml/kg/min. Elite male runners can generate up to 85 ml/kg/min, and female elite runners can generate about 77 ml/kg/min. Noakes also points out that only certain people such as elite runners are recipients of high level VO2 Max as hereditary gift.
Lung Capacity Improvement
If you are a normal, healthy person who was not gifted with a high VO2 Max, it may be a bit frustrating to learn that it can be improved only 5 percent to 15 percent even with intense training. Noakes says that it is clear that the average runner will never attain the highest level of VO2 Max no matter how hard he trains. The good news is that, even though the increase is modest, your lung capacity can be increased.
Training
Understanding that your lung capacity can be increased only through intense training is key. Dr. Jack Daniels in "Daniel's Running Formula" states that you must stress your oxygen delivery system to its limit. He recommends running intervals, the most demanding form of running for most people. To accomplish an intense interval workout you need to run repeated intervals of up to five minutes duration at your 3 to 5 k race pace with short recovery jogs between each repetition. This type of intense running workout on a consistent basis can increase your VO2 Max.
Effects of Age, Gender & Altitude
While Noakes states that growing older does not affect your ability to increase your VO2 Max or lung capacity through proper training, he does note that it can decrease. If you are inactive, you can lose up to 9 percent of your VO2 Max per decade, but runners who maintain a high level of exercise throughout their life will lose only 5 percent. If you are a female runner, your VO2 Max is generally lower than a man's because of higher body fat and lower muscle mass. If you run at altitude, your VO2 max can fall as much as 10 percent because of the decreased available oxygen.
Lung Capacity & Running Potential
Even if you are not an elite runner and have an average VO2 Max, it's nice to know that, according to the Sports Fitness Advisor, it is a good indicator of your aerobic potential and an indicator of your possible success as a runner. During your intense interval runs, your VO2 Max will plateau, but according to your level of fitness, your performance will not necessarily decrease.
References
- "Lore of Running"; Dr. Tim Noakes; 1991
- "Daniel's Running Formula"; Dr. Jack Daniels; 1998
- Sports Fitness Advisor: VO2 Max, Aerobic Power & Maximal Oxygen Uptake
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