Running and its Cardoi Benefits

In general, running will increase the lung capacity of most people. Cardiovascular forms of exercise, such as running, increase the demand of the body for oxygen and often result in an increase in lung capacity to meet the demand. There are certain limitations, however. Genetics is a major factor in determining your lung capacity. For example, the average person's lungs hold about five liters of air. But one champion swimmer's lungs contain 13 liters of air. Your total lung capacity depends on a number of factors, including your age, height, sex, and degree of physical activity. The lung capacity of women is about 20 to 25 percent lower that the average man. If you smoke, you can expect to have a lower lung capacity.
Cardio
Running and other cardio forms of exercise that work the heart tend to use the large muscles of your body in a rhythmic motion. This challenges the heart and lungs, and in doing so, it promotes the lungs' capacity for work. To build your lungs toward full capacity, do progressively more intense cardio workouts. Long-distance running and interval running, a succession of sprints separated by rest breaks, are two methods of running that will increase your lung capacity. However, always check with your doctor before engaging in an intense exercise program.
Altitude
Running at altitude increases lung capacity. Lung capacity increases at altitude, says the Running Guy website, because there is less pressure from the atmosphere. When an athlete trains at altitude and comes back down to sea level to race, his lung capacity is larger, although only for a short period of time. Conversely, when someone goes from sea level to high altitude, he or she can develop altitude sickness, since the lungs aren't trained to process enough oxygen.
VO2 Max
VO2 max is a measure of lung capacity, expressed as the highest rate of oxygen consumption attainable during maximal or exhaustive exercise. VO2 max is used interchangeably with terms such as aerobic capacity and maximal oxygen. When previously sedentary people underwent aerobic training for 30 minutes, three times per week for six months, their VO2 max increased by 15 to 20 percent. That's an average, however. Some saw their VO2 max increase as much as 94 percent and other increases were as low as 4 percent. Researchers believe the wide range is attributable to genetic factors.
Considerations
Runners who train intensely can reach their maximum lung capacity in eight to 18 months. Although lung capacity has been reached, performance can still improve, because the runner can maintain maximum effort for a longer period of time. Once you reach your peak lung capacity, you can maintain that level of aerobic fitness with much less effort. In fact, runners who taper off training by 60 percent for two or three weeks before a big race don't see a reduction in their VO2 max level. Finally, if you want to increase your lung capacity and don't like to run, breathing exercises or playing a musical instrument such as a trumpet or saxophone can increase your lung capacity.