Running with Asthma

[clairemaclennan]

So I've been plagued with asthma since I was a little kid. I've been running since December, building up to my first 5K next month and my BIGGEST obstacle has been the struggle to keep my asthma under control when I'm running! It affects my breathing, obviously, leaving me puffing and panting LONG before my legs decide to pack in. 

Anyone got some protips to quit the wheezing before it begins? I've read that basically inducing it BEFORE the run you're going to do with a high speed prep run can help, but I'm not sure how beneficial that is gonna be . 

[Esya]

I would suggest to ask your doctor and/or look for communities for people with asthma. I have no experience with asthma at all and I think most of the people here don't, so I can really not give you any advice myself.

[Mukluk4]

I have exercise induced asthma and I use an inhaler prior to working out.  I tend to not have many issues after (depending on intensity).  Is yours diagnosed by your doctor?  If your current treatment isn't working, it's time to have a conversation with him/her on where you want to go and what's holding you back.

[SunsetRunner]

Edit: Just realised it's quite old thread, so if you ran, then tell how it went 🙂

@clairemaclennan I have exercise-induced asthma, although my asthma nurse mentioned to me, that such thing may not even exist and scientists are considering some other nature of this particular type of asthma. First question. Are you warming up properly? What works for me is making sure my heart is pumping enough blood to deliver enough oxygen. Trying to run when not being properly warmed up is dangerous especially if you have asthma ( not mentioning that even non-asthma people should be well warmed up ). About wheezing, unfortunately, there isn't much you can do. You can't pump a rescue inhaler into your lungs endlessly ( I tried when I was a kid and believe me - you can overdose it ). Wheezing tells you that a) your asthma may not be treated properly, b) you are not ready yet to take on such a challenge. Wheezing is an alarm signal that shouldn't be ignored. Pushing forward may have very bad consequences ( including death ). I'm not sure how you have been preparing for that run and if you took it slowly since you started or pushed yourself hard right from the beginning. If latter - this is a mistake. Building your endurance and improving your cardio is essential even for non-asthma people. It took me a while to move from power-walking and jogging into running, and even that yet is nothing fancy. Although I can do a mile below 10 minutes and there's not a trace of wheezing, but I don't concentrate on speed. My "little training" assumes now two-speed intervals where one is for power-walking ( 6kmh ) and the other for the run ( 9kmh ), all takes an hour and first 15 minutes is merely a warm-up. then there are 3x10 minutes runs and rest is a power-walking. It works for me quite well and as I said - no single trace of asthma symptoms. I do it 6 days a week ( indoor and outdoor ) and one day I give to myself for rest and rebuild. Speed will come with time, but from asthma perspective, it's more important to be able to sustain in the longer activity and not have to grab an inhaler in a panic 🙂 Sometimes I even forget to take a puff after exercise.

If you run outdoor ( and in this case of course you are ) there are few obstacles though. First - avoid running near high traffic - all dust, fumes etc. - it's a no go when you going to breathe it in. Also, probably you know that but breathe correctly. Breathe in through the nose, breathe out through the mouth. This technique is particularly useful as your nose works like a filter and warms up incoming air. Cold air in lungs is one of the known asthma triggers. Learn to control your breath, keep right rhythm, don't make it random and erratic. Now, if you have a problem with breathing through your nose ( it feels like little blocked etc. ) then again - your asthma isn't treated well. Asthma is not only lungs but the nose, sinuses, throat and every part of your body that is a part of your respiratory system. All of them have to work correctly in order to lessen your asthma symptoms. That's why get the full checkup and find out if you may be suffering from for example sinusitis ( I do 😉 ).

Not sure what other advice I can give you. Mind that wheezing is alarming and you should look for professional help as every case is individual. If you feel like you are not ready yet, it may be better option to postpone and wait for next marathon 😉 I am planning to run a half-marathon next year ( maybe ) but I consider that I may not be ready for it yet and will have to postpone it.

On a final note I have one thing to say: don't risk your life.

[ofkhan]

i dont know how old this thread is but i got a solution for all those who got asthma 

actually i saw it on internet and told one of my friends who got asthma

and results are surprising and he is using it regularly and not having asthma attacks 

he workout 6 days a week and he is absolutely fine so its tested.

only thing you have to do is drink daily 2 table spoon of apple cider vinegar diluted in a glass of water.

please give it a try.

you can add me or message me if you got any question.

[RunningAmy]

Hi Claire, I just saw this but I'm also a runner with asthma, both exercise and allergy induced. I can't run well in winter because I wheeze heavily, but I pick up again around now (february). 

Go at your own pace, embrace the slow walking intervals, and go for distance over speed. It took me 3-4 years of interval running (walk and run intervals) to be able to run continuously for 20 minutes, but I have worked my way up to doing half marathon distance runs in the summer. (8-9 years later, oh my!)

If you are really having trouble, using your inhaler before running is a good idea. Then do a slow warm up --walk or slow jog 5-10 minutes, so you aren't pushing yourself too hard too fast. 

I really recommend the Galloway method (see his web site) of using run/walk intervals. Give your body space to walk as well as run, and adjust to the changes.

Try treadmill running indoors as well, it's easier to control pace and environmental conditions, but it's good to train outdoors as well -- more fun, and different challenges such as hills and terrain, more people to watch, pavement and other technical conditions.

Even if you have to take some months off a year, if you are dedicated and keep with it, you should be able to improve. you posted this a year ago so hopefully you have already made progress but if not that's okay, just doing it at all and getting out to exercise is the key. 

Caffeine also helps me keep down the wheezing (coffee before running) and is a bronchodilator, and osha root tincture to open the lungs (helps me cure bronchitis infections). 

Also count your breaths. An easy jog for me is breathing in for 3 steps, out for 4. Quicker run is breathe in for 2 and out for 3. I know I'm struggling more when it's in for 1 out for 2-3 or my breathing is jagged. And as another person said breathe in through your nose, it warms and filters the air from dust/pollens.

Here's an online article with some more great tips for living and running with asthma! happy running.

http://www.lifesawheeze.com/p/running-with-asthma-101.html

And never forget -- 🙂 https://www.pinterest.com/pin/163677767685536151/