Couch to 5K
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So new to here today! Hello all. I am going to begin the c25k tonight. Week one day one. I'm 24 years of age and although ppl wouldn't class me as overweight my bmi tells me otherwise. I am unfit and a severe asthmatic which always interferes with my workouts. Any guidance would be appreciated as to how to maintain my breathing levels the best I can so I don't end up keeled over at the side of the road! Lol

8 Replies

Go slow, slower and then slow down a bit more ;)

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Haha sounds like a plan. However is that no going to hinder my c25k results?


It depends what you want your results to be...I wanted to start running so I graduated at running 30 mins nowhere near 5k yet but compared to never ever having run before that was a massive success ;)

if you aren't used to running and you go off full pelt you may tired yourself and not finish the runs...


Cheshiregal is spot on. Pacing yourself is definately the key. Listen to Laura ( the lovely lady on the podcasts ) and do what she tells you and all will be well :)

Make sure that you dont set off to quickly, just a light jog as Laura says. C25K is not about pace, but putting the time in. The pace will come later as you continue to run after C25K.

Happy running :)


I agree slow and steady is the way to go. You can always work on your speed later. The first 9 weeks are all about getting your joints and muscles ready. I know some asthmatics take a little puff of their inhaler before they start but be kind to your body and listen to what it wants. Your first run is always the most nerve racking so take that into consideration with your asthma, if your feeling too nervous do a dummy run to get you over your nerves. The most important thing is always to have fun, happy running.


Definitely, start slow and then slow it down some more. It's all about the running action at the start not about the speed, so find a speed that you can maintain (I was regularly overtaken by dog walkers...)

If your asthma is bad, you might want to avoid going outside if it is too cold or cold and damp (my sister is asthmatic and too cold or cold and damp both set her off wheezing) or if you do go out in these conditions, give yourself an extra few minutes to warm up before you start.

I wish I had started the program at your age - keep at it, you won't regret it!


Yes, good advice from everyone, slowly does it. Being asthmatic shouldn't stop you running, just make sure you use your inhalers as you should. If you find it affects your asthma see your doc, I've had to increase my dose now I run, but that's no problem.


i realize this is an old post but i just wanted to add to the discussion as an asthmatic take a puff of your blue inhaler before you go out and TAKE IT WITH YOU if you do start getting that tightness in your chest (as happened to me once) stop running. summer is more of an issue than winter for me..... but running has actually improved my asthma


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