Couch to 5K, anyone?

[DeborahBlythe]

I have mild chronic asthma and hay fever. I’m 68 and overweight. I’ve just signed up to Couch to 5K and did my first ‘run’ yesterday. It was hard and I cheated a bit at the end. Am I a fool to give this a go in my state of health? Anyone else with asthma done this?

[EmmaF91 Community Ambassador]

Good for you for trying it. I know people who have done this. When they hit a point where their lungs/bodies weren’t happy they went back a step and stayed there for a few weeks, before trying to step again. Remember the app doesn’t know you, and you can’t set it with a ‘how I’m feeling’ so it can be adjusted. If it was your first time doing it yesterday then scale it back even more (jog for less time etc) and build it up slower. Also don’t forget to pre-vent 10 mins before you plan on exercising.

Just keep an eye on yourself and if you get concerned about anything talk to your doc. And Ofc stop if things don’t feel right! It’s not cheating, is applying the app to your situation and level of health. Good luck

[primrose123 in reply to EmmaF91]

Hello EmmaF91,my humble advice to you would be dont overdo your exercise regime, do take things slowly to begin with,I too have asthma &bronchiectasis, & I was overweight as well,I started off by doing a 30 min walk each day,then after the first few weeks I increased my walking to one hour per day, I also bought an excercise bike & do 2 half hour workouts on the bike each day too, which I have to say that with the coronavirus, I am now in isolation for 12 weeks so the bike has really been a godsend to me as I cannot do my daily walk & yes, Emma 91, I have lost 2 stone,& I feel so much better now, but of course I combined my excercise with a very healthy diet too... I believe Emma91 that by doing things gradually you get amazing results, but of course that is only my opinion,but it is certainly worth a try...I wish you well on your journey Emma91, & also good health & much happiness for the future..Love & God bless you always...xx Primrose123..🎈💝

[primrose123]

Deborah Blythe, I sent you a text message, but I mistakenly sent it to Emma91, I apologise Debra Blythe, & hopefully you will receive my text message..xx Primrose123

[EmmaF91 Community Ambassador in reply to primrose123]

Ah... ngl that did confuse me 😅🙈😂

[primrose123 in reply to EmmaF91]

Sorry about that Emma 91..xx

[DeborahBlythe in reply to primrose123]

No worries primrose123, I realised what had happened. Easily done! x

[primrose123 in reply to DeborahBlythe]

Did you receive my text message Deborah Blythe?xx Primrose123

[Cakerunner]

Hi there DeborahBlythe!, firstly, you're not a fool! I have very recently had chest problems, probably adult onset asthma, but not quite diagnosed, I feel like I'm on the cusp of getting it under control with my inhalers.....and yes, I'm a C25K graduate!! My advice is this.......take it very......very slowly, listen to your body. I graduated C25K about 2 years ago I I think? And I do have chronic allergies and sinusitis as well. I've also had chest problems and used ventolin inhalers for a good few years, just never as bad as this year.......so, due to my recent chest problems I had to have a looooong break from running......and I decided the way forward was to begin again, so that's what I did. So, I love running ( yes I know......but it is addictive) but, listening to my body has meant taking breaks when I didn't want to really.......for example I'm having a knee issue so I'm taking a break......but I'm on week 5.......and I'll keep going. So yes, do it!! You won't regret it, and you won't believe you can do it......but you'll do it. Extra puffs of reliever before you go out, warm up properly, take your inhaler with you........take it slow, listen to your body........and visit the C25K version of this app.....you'll see some of my running story there if you want to look for it. And lots of amazing advice from others who have and are doing C25K now.....lots of us are asthmatic. It's never been easy, sometimes its bern downright impossible.......but I never gave up, and I'm proud of that.....the endorphins when your body finally figures out what the fudge you're trying to do?.......yep, well worth the effort. Keep us posted!😊🏃‍♀️

[DeborahBlythe in reply to Cakerunner]

That’s amazing, Soniabrown, thanks for the advice and support. Brilliant x

[DeborahBlythe in reply to Cakerunner]

Started Wk 2, run 1 this morning. Am taking your advice. The ‘pause’ button is my friend. 😂 I do feel better for pushing myself. I’m no Jessica Ennis yet but each run is a little miracle for me. 😂 x

[Cakerunner in reply to DeborahBlythe]

Hey!! I'm so proud of you!! You won't regret it, keep following the programme......I accepted a long time ago that Jessica Ennis I am not...but I discovered I don't care! As long as I can run.....I'll run, even if I'm slower than that old fella over yonder walking his pooch.......!!🤣🤣🤣 keep going......you've overcome the biggest hurdle, which was getting off the couch😊🏃‍♀️

[Gareth57]

Hi

Don’t think you can’t exercise because you are asthmatic, there are some very famous asthmatic sports people. I took up cycling at about 58 now 63 and have found if I can keep at it it is actually good for my lungs, it can deep clean and get rid of the gunk deep down and I am less likely to be effected by irritants. So go for it, as someone else said use your blue inhaler before you start, push yourself but also listen to your body and learn when to stop. My brother 68 also cycles with a great condition, together we have ridden 40-100 miles in a day so anyone can have a go!! 😁

[DeborahBlythe in reply to Gareth57]

Thank you Gareth57, deep down I’m sure I knew that there are some famous sports people with asthma but if you don’t want to acknowledge it because it’s challenging, you kind of bury the knowledge. 😂 I will look again at my inhaler regime. I hardly ever take the blue one as my combination preventer inhaler seems to keep me ticking over but I’m definitely puffing for England this week when running so perhaps the Ventolin in advance is an idea. Thank you.

[TopCat22]

Hi Deborah,

I’ve got chronic mild asthma and have never run before (apart from a bit of kiss-chase in primary school; I’m now 52) and I’ve decided to get fitter/healthier (partly so I can be as healthy as possible when I get the dreaded COVID-19 virus) so started C25K a few weeks ago.

My asthma isn’t a problem normally, during the day, but I find it really flares up with running (exercise-induced asthma), which is partly why I’ve never attempted something like C25K. I’ve just completed Week 3. I have really struggled at first, and have sometimes repeated a weeks, sometimes because I was finding I felt no way near ready to go up to the next week, and sometimes because I had to take a week off as I had strained a calf muscle slightly.

Ref the asthma, I have found the following things help:

1) I spend a good while before hand doing lots stretches (not asthma related but if helps the running)

2) the GP recommended using a “spacer” with my salbutamol inhaler at home 10 minutes before I go helps. Spacers make sure 100% of the medicine gets to my lungs. I also use it quite a lot say 3 or 4 times, spread out over the 10 minutes.

3) I take my Salbutamol inhaler (minus the spacer) with me on the run. During the 5 minute warm-up walk, I make sure this is REALLY brisk, and occasionally do a few paces of a run. I also spend some time doing deep breathing, like the sort of inhalation’s I will soon be doing when I am running. It all helps get my lungs used to the idea of what is to come, so the run is not so much of a shock to them. I have found this really helps bc what happens is my asthma kicks in very slightly, and then I use my preventer again.

4) I make sure I run the first interval at a really SLOW pace, really not much more than walking. I find even this will cause my bronchial tubes to tighten and, consequently, at the following walk-recovery section will need to use my inhaler again. I will use it a couple of times, sometimes more.

5) I don’t limit how often I have to use my inhaler during the run. I find that by the time it gets to the second half of the ‘run’ my asthma has settled right down. But I do have to use it a lot at the start

6) I ensure I always take my maximum dose of my steroid inhaler morning and night.

I have also found that going for long walks at other times has helped my general fitness levels. I have a dog and I am going for much longer walks than I used to with her and that has helped my fitness / weight.

Now that I’m approaching longer runs of the C25K, I have decided that I might need to do longer for my warm up, to allow time for my lungs to acclimatise and for me to use my inhaler and I am planning to do some more running as well as walking in that warm up, and some star jumps at home in my garden first. I think getting my lungs acclimatised, and then using my inhaler to settle the asthma, before I start the actual run, will help. And I’ve decided if I have to ‘adapt’ the run by pausing it to stop and use my inhaler, then so be it. I have asthma and have to adapt the programme to accommodate that. It will still be a big achievement as I make progress with my running.

I’m sure you will find what works for you. Let us know how you get on . It is possible 👍😊

[DeborahBlythe in reply to TopCat22]

Thanks for this TopCat22, I think we may share the same fatalistic view of the virus i.e it’s ‘when’ we get it not ‘whether’ and I reckon it’s a very good plan to try and build up resilience before it hits!

You seem to be very organised and again, giving the advice about using Ventolin judiciously. I suppose I worry about running out of Ventolin if I use it a lot. Because the dispensers don’t have meters on them I’m never sure how much is left in the canister. I think I’ll try and get one in reserve, although I know they don’t want us to hoard medication, do they?

Yes, I walk my dog a lot too ( see profile pic) 😄 In fact he’s been on Week 1 runs with me. He doesn’t know what on Earth his mother is up to! 😂

I shall reread your advice often, I’m sure. Thank you for taking the time to reply.

[TopCat22 in reply to DeborahBlythe]

I know what you mean about worrying about running out of inhaler. Years ago I ended up accidentally having a spare one and, ever since, I have kept one in reserve. And if I suspect my inhaler is running low, I take both with me on a run. I’ve decided that if I end up, now that I am running, using more than I’m prescribed for, then I will contact my asthma nurse or GP and explain that I need that much now and can they prescribe more.

I did have a discussion about my asthma last week with the GP and he said that he doesn’t want to increase the dose of my steroid inhaler (I currently take 2 puffs twice a day of 100mcg Clenil), as if he did it would then put me in the ‘vulnerable’ category in terms of coronavirus, but he has recommended using a spacer 10 minutes before a run and has changed my Clenil to one which also includes a long-lasting Ventolin (don’t ask me how that works!) to see if that helps my asthma while running. If it doesn’t and I still end up using more Ventolin than I used to, I will ask for two inhalers per month rather than increasing my steroid inhaler, and see if I’m allowed that.

Best of luck with the C25K. I think that for us asthmatics, it will get easier as the weeks go by because it’s at the start that the asthma is problematic. Near the end of the run it’s settled. So, in theory, when the runs get longer we’ll be ok! That’s what I’m hoping anyway. (I did Run 1 of Week 4 yesterday and found the last interval easier than the first two intervals because my asthma was ok by the end. Go slow at the start, that really helps. Best of luck x

[Sb18]

Hi DeborahBlythe

Slightly different stats but 3 weeks after my second baby I decided to sign upto a 10k having never run before. Also mild asthma but was good at using that as an excuse not to run or play sports (although always ridden horses) anyway overweight and unfit I started couch 2 5k that was 3 years ago, I ran a half marathon in October! The app teaches you how to breathe properly whilst exercising so listen to it and walk whenever you need to. I always take my ventilin with me and my body tells me when I need to slow it down and catch my breath! If I can do it so can you and fantastic for having a go, Keep going! My mum did it with me so although I’m younger than you she proves you don’t need to be I’m also a great believer that the fitter and stronger your lungs are the better your asthma will be x

[DeborahBlythe in reply to Sb18]

Thank you so much for the encouragement Sb18, and really well done to you and your mum! 👏🏻👏🏻👏🏻👏🏻

[Martyob]

Well done Deborah, that's amazing. I have bronchieastas and asthma and have taken up running also although I'm 10 years younger than you. I did a few 5k but found them hard. I hurt my achillies and had to stop for a while and an just back again. I'm only up to 2.5k but am not overdoing it and letting myself get over stressed. The idea is to try and enjoy it. Less is more at the start asyour body adapts. Take it slowly. My energy is much better and it has also helped with strength. As running you are lifting you body.

I think your wonderful, but remember pace yourself.

[DeborahBlythe in reply to Martyob]

Thanks for the advice and encouragement Martyob!

[Readingwheezer]

Not just the asthma - it’s a really good program but please be careful. One of my colleagues in her late 40s is doing it and it was going so well but on Friday she ended up in casualty with a torn calf. I know it says you can repeat weeks so take it slowly, but well done!

[DeborahBlythe in reply to Readingwheezer]

Oh Lord I’m sorry about your colleague, I hope she is OK. I am a bit clod-footed so your warning is timely!

[Bluecairn]

Hi DeborahBlythe. I have had asthma since I was 7, now 49 years old and fortunately its got better as ive got older and is mild, main cause is furry animals and cold weather. I am currently on week 3 and enjoying it but find it an effort. Always feel better after ive been out tho. I first did the C25K program 9 years ago after hitting 40 and was really unfit. It took a good few weeks longer than the 9 given but i got there. Unfortunately i didnt keep it up which i regret. I dont have anything on top of what anyone else has said, just listen to your body and dont worry about taking your time and repeating weeks if you need to. Good luck! Keep us posted.

[DeborahBlythe in reply to Bluecairn]

Thank you Bluecairn, I’ll follow your advice! Well done you for your persistence. Good luck! x

[Michalbaner]

no you are not a fool, physical activity of any kind is culprit of healing. However it is important not to fall victim into the "marathoner syndrome". Basicallly when people give themself challenges such as running 20K in a month just because it is the new best thing.

As someone with asthma it is important you take it easy. Walk the 5 k first. If that feels fine, run first 500 meters and walk the rest. Then run the first and final 500m and walk the rest. Reaslistic goals that suit you, don't pressure yourself with challenges. Yes, challenges are great to keep you motivated but what happens once 5k is done?

I think it is more important to find an activity you can commit to for every single day for as long as you can. Light jogging is fine but so is regular daily walking.

[DeborahBlythe]

OK, thank you. I hear what you are saying. I walk my collie dog every day, and now it’s allowed, I walk him twice a day. (We used to do three walks a day but I’ve cut down as I don’t think he needs it). People tend to think that just because I walk my dog so much (each walk is an hour or the best part of an hour) that I must be very fit.

This is not the case. Yes I can easily walk him for an hour or more but our routes are dead flat, I don’t get breathless except from a bit of hay fever. I don’t push myself and I don’t think that I’m getting fitter from such walks, just maintaining a certain level of mobility.

I think the C25K will push me a bit, get my heart rate up a bit, improve my circulation, maybe help me lose a bit of weight.

I do understand what you mean about not doing things because they are ‘ the latest thing’. As a woman who clings by her teeth to her old third hand iPhone because it suits me, and my old beaten up car for the same reason, there are not many of my friends who would accuse me of being trendy and faddish.

I already have the daily routine of dogwalking and that will persist as long as my furry friend enjoys it, but I thought C25K will give me the push to improve my stamina, my metabolism and my breathing.

It’s lovely to think you are worrying about what happens when 5K has been achieved. In my case I shall probably sit down and plant my face in a chocolate cake, but seriously, 5K is a good number of weeks away and IF I ever get there, I shall be very pleased to find new challenges, assuming my legs aren’t worn to stumps. Just finished Week one Run three today and not sure I’m ready to try Week 2 yet so will maybe do W1 again until I am satisfied with my progress. Many thanks. I appreciate all thoughts. x