Just started Couch to 5K but hindered by my asthma. Any tips?

[TopCat22]

Hi,

I decided to join my daughter with doing Couch to 5K. I’ve never run before, having had asthma all my life. But I would really like to be able to and currently feel frustrated that my asthma gets in the way. At the moment, I’ve just finished Week 3 which involves a 5 minutes brisk walk, then a run for 1½ minutes, then a walk for 1½ minutes, then a 3 minute run, a 3 minute walk, a 1½ minute run and 1½ minute walk and ends with a 3 minute run and then a 5 minute warm down walk.

In preparation for the run, I am using my Ventolin inhaler a few times 10 minutes before, at home, while stretching, then again just before I go outside, then again a few times during the brisk warm-up walk, but when I start the actual running my asthma still kicks in. I use the first 90 second walk interval to use my inhaler a couple of times which improves it, but then the 3 minute run is a real struggle, breathing-wise, and I really need to use my inhaler after it. The last 3 minute run is better than the first because by that time I’ve used I’ve used my inhaler more and my lungs have kind of got used to the shock of running.

Looking at next week, the running program is asking for a 5 minute run from the start. I know I will really struggle with my breathing and will need to stop to use my inhaler. And going forward, the whole idea is that ‘couch to 5k’ builds you up to be able to run for 30 minutes without stopping. But I know my asthma will prevent me from doing this. I feel very frustrated as I really want to be able to do this.

My asthma isn’t severe. I’m usually not that impacted by it in daily life and haven’t had a full blown attack for about 20 years now (I’m 52).

I’m hoping some people might be able to advise me on how to do running when you have asthma. Is it possible? Any tips?

[GFloss]

Hi TopCat22, how are your fitness and activity levels outside of running? I'm wondering whether a brisk half an hour's walk would usually trigger your asthma (or if you'd always need to use your inhaler before/during this?). Or how you cope with a short cardio style workout? Even though I appreciate Couch to 5k is designed to take people from a fairly inactive starting point, it may be that your asthma may require you to more gradually build your cardiovascular fitness before moving onto this. It sounds from the above that you could be using your inhaler 6-8 times over the course of the workout, which strikes me as rather a lot. Asthma UK actually consider needing your inhaler more than once every 4 hours as an asthma attack: asthma.org.uk/advice/asthma... (I only recently learned this!). So, long answer, but I'd say perhaps gradually build up the cardio side before getting back onto the program. It could also be worth checking in with one of the Asthma UK nurses or your GP to see if they have any concerns re you using your inhaler so many times within a short period of activity. It could be that you need to use a preventor inhaler if you aren't already doing so.

[GFloss in reply to GFloss]

PS, I thought I should add, I wonder if there's any chance you're reaching for your inhaler when you're breathless/uncomfortable from exertion rather than needing it for your asthma. Even those without the condition can find their lungs burn when they first start running. Now, I absolutely wouldn't want to say not to use your inhaler when you need it. But perhaps it's something else to discuss with an asthma nurse or GP.

[TopCat22 in reply to GFloss]

Hi,

Thanks for your helpful comments. I am generally pretty fit. I do about 15,000 steps a day. I have a young dog and walk a lot, going on 5 mile walks each day, going up hills etc. And I go at quite a fast pace and push myself up the hills, getting my heart and lungs working hard. Thanks for your suggestion about it may not be asthma but just my lungs working hard. I know exactly what you mean by that. But I can tell the difference; there’s a definite constriction going on with the asthma. For some reason, my asthma doesn’t too bad when I’m walking. I think it’s because, if the hills are later on during the walk, I’ve already got my lungs fairly well acclimatised, and if the hill is at the start of the walk, there is then time after the hill for the asthma to subside on its own, although I sometimes use my inhaler, especially in winter. I think the difference is that the running is more intense, and goes on for longer than a hill, and it seems to really trigger my asthma really badly.

I think I’ll follow you’re advice and see if I can have a telephone consultation with the GP or Asthma nurse, to see if maybe a stronger strength preventer inhaler might help.

I’m torn though because, normally, my current steroid inhaler keeps my asthma in check nicely and I don’t feel I want to have more steroid inside me but then equally I would like to be able to go for a run.

[GFloss in reply to TopCat22]

Fantastic you're already so fit and active. You're so right about the difference between walking and running, I feel the same...and absolutely love walking yet hate running, haha! I think your reply has given a good clue of something to experiment with. You mention coping well with the hills as your lungs become acclimatised during the walk. Your current stage of the Couch to 5k is very choppy and changey with all those short bursts. I wonder if you could experiment with going for one of your longer warm up walks to get things revved up and then see how your lungs cope with a brief jog at the end of it. If you cope well, you could keep repeating this and gradually phase the walking stages down, so eventually you'd be back on the program plan. This will take longer, but often that's wisest when you're using your muscles (and lungs!) differently. Glad you'll give one of the asthma pros a call, there's a good chance you won't need med changes if you can phase your workouts and they're happy with how much you're using your reliever. Sure you'll get there in time & others may have some helpful ideas too. Lots of luck!

[Hidden]

Hi,

I have severe asthma and decided to do the couch to 5k about 18months ago after having my first baby. I, like you, found that I was reaching for my inhaler a lot during the workouts. I spoke to my consultant who said she was happy with the amount I was using and to persevere. It probably took me longer than the 9 (?) weeks to be able to run for 30 mins but I now run every two days and do between 5-10k. I still have to take my inhaler but not nearly as much as I did at the start of the programme. So... No advice really but just to say keep going! I found it really beneficial to my physical and mental health! But as someone else suggested, probably a good idea to double check with your GP about how much inhaler you're using etc and build up to the runs slowly. All the best!

[TopCat22 in reply to Hidden]

Thank you for replying, Huchins4, it’s really motivating for me to know you have managed it and have severe asthma. I’ll keep at it and hopefully it will get better.

[Cross-fit]

Hi Topcat. Well done you for starting running. I know the couch to 5k is a very effective way of safely building up your running stamina. I just wanted to add an option to the comments already made. I’m

a fitness freak and running is a big part of my life. I was exactly like you describe before I was put on Montelukast. It was so frustrating having these wheezy lungs that kept making me stop.You may not like the idea of adding a drug to your asthma routine, but my asthma is exercise and allergy induced and this drug has literally changed my life. I’ve been on it for three years now. I never get that horrible tight restricted airway feeling... even in cold weather. Just wanted to share my experience with you. All the best. Keep going 👍

[Clairebear35]

I was once told by a physiotherapist to take 2 puffs of the ventolin about 30 minutes before exercise, might be worth a try.

[TopCat22 in reply to Clairebear35]

That’s interesting; I’ll definitely give that a try. Thank you

[Poobah]

Well done TopCat! My asthma nurse would love me to be more like you 😁

When I played squash and went to the gym I would first use my power breather to warm up my lungs for exercise. They seemed to have more elasticity once warmed up and I still had to take breaks to catch my breath but I didn't have to take my Ventolin during exercise. Though I would take it before along with the power breathing prep.

Power Breather is a small hand held device that resists when you inhale, making the lungs work harder. The PB can be adjusted as you become better. A range of these devices are available on Amazon. Search for "resistance breather".

Good luck with your programme.

[TopCat22 in reply to Poobah]

I’ve never heard of a resistance / power breather. That sounds a good idea. I’ll get myself one of those and try it out. Thank you

[Graham62a]

Morning Topcat22

I can only tell you what I do due to tightness in my chest, I go out for daily walks and normally do 1200 steps, part of my routine is I wear a day sack with some weight (jacket,water bottle, hat, gloves) I need my lungs to work so walking a little faster than normal for 5/10 mins, then I break into a very light run /jog for maybe 10 yards or less, I pick a point on my walk and not to that (gives me focus)Just to get my body and my lungs adjusted to the breathing, I do this throughout my walk, when I feel comfortable I extend the distance.

I take my blue inhaler 5 mins before I start my walk, the blue one is designed to open your airways immediately, so taking it 30 mins before would (for me) be less effective.

It is all about knowing your own body and signs, using this method I have been able to open up my jogging lengths, I just stress it is maybe just a bit faster than a quick walk, but it works for me.

No signs of stress or right chest, my blue inhaler is in the day sack just in case.

Hope this helps.

Graham

[TopCat22 in reply to Graham62a]

Thank you Graham, it’s helpful to hear what other people do. I think warming up by brisk walking interspersed with small jogs, like you say , will help. I also think I need to slow my pace down when I’m trying to do the proper run, to little more than a walk, at the start, and gradually increase as my lungs acclimatise

[Graham62a in reply to TopCat22]

Hello

The biggest problem I encounter with anyone who wants to start any form of fitness is their brain thinks they are still in their 20s, but the body tells you your true age! Lol

People think they can do more than you advice them to do, for instance situps, I tell them just do 1-5 every day, what they do say on that was easy so I did more!

I ask them to tell me how they feel the next day, and sure enough they say ops my stomach muscles hurt!

This is why it is so important to start very slow and take your time, your body always take 24 hrs before it lets you know you have over done things, this is counter productive as they miss a few days to start again.

We are all individuals, and some are blessed they can do more, yet the average person will try to do more.

Using muscles that you do not use frequently take time to come to terms with what you are asking them to do, hence getting the lungs used to expanding.

any form of cardio exercise is good for asthma sufferers, but again you know your body better than anyone, so listen to what it says, yes it can be scary trying to make the lungs work, so little and often, and use the blue inhaler (for me) 5 min before you start to open those lungs.

I love acronyms, used by forces, and emergency services ( ok I.T. Use them, but only they know what it means?) So 2 I have used for years.

K.i.s.s. Keep it simple stupid, the other you can lead a horse to water, but a pencil must be lead.

Hope this helps you and others.

Graham

[TopCat22]

Yes, that’s good advice. I guess I have never run in my life so my muscles and lungs aren’t used to this. Starting slow is good advice