Before I Begin...

[asking79]

I'm an ex smoker and I have asthma. I'm also recovering from a broken foot (2nd and 4th metatarsals) but I'd really like to start running. I'd really like to start Couch to 5k very soon. My biggest dilemma is being able to breathe.  I know that my breathing will get better as time goes on but does anyone have any suggestions before I start? I've never really been much of a runner so I just want to start good. I'm also a tad overweight and my main reason for starting this is because I just want to get fit and healthy. After quitting smoking a few years ago and seeing that my breathing hasn't really gotten any better by being Sedentary I realize it's got to start now while I still have life left in me. Thanks!

[B0bP Graduate]

Hi,

Just start the programme and take your time and you will be fine.

I started running to get fit, I was overweight (still am a little), I am an ex-smoker and I also had trouble with my left foot as I fractured my third metatarsal. I don't have asthma though.

I'm nearly 52 and had never run since school and I love running now.

You will find it tough in the beginning but your body will adapt really quickly and you will be amazed at how far you will progress.

If you are really worried it wouldn't hurt to talk to your GP about it but the best advice I can give would be to run really really slowly.

Bob

[AncientMum Graduate]

You could be describing me : ex-smoker, asthmatic, broken bones in foot and ankle. It is possible and enjoyable provided you start really really slowly and take as much time as you need. Personally, I started with a couple of weeks of regular brisk 20minute walks to get my muscles and joints used to the new challenge. Then it's just a matter of following the instructions on the podcast to the letter. Run as slowly as you think possible and then slow down a bit more! Also, repeat any runs or weeks you feel you haven't completed exactly as outlined. You'll get overtaken by small children on scooters and mums pushing prams, but it's all about how long you run for, not how far or how fast. In time you'll naturally become quicker. So relax, get some decent running shoes and go for it - you won't regret it! Good luck

[asking79 in reply to AncientMum]

Any specific shoes you'd recommend?

[IannodaTruffe Mentor in reply to asking79]

The best shoes are ones that fit well and are comfortable. Any trainers will do the job to start with but proper running shoes are a good investment to avoid injury. Go to a bona fide running shop ( not just a discount warehouse like Sports Direct). They can give you a gait analysis and suggest appropriate shoes for your particular style of running. My favourite shoes are perfect for me but might be useless or even dangerous for you, so get professional advice, at least for your first pair.

[Kds101]

Hi,  I also have asthma, but apart from sounding like an extra from Star Wars don't really finding it too much of a problem.  If needs be I have a puff of reliever before I go out.  Also it helped my lung function

[Bundoodle Graduate]

Hi! My advice would be to NOT ignore your asthma (as I did when I started trying to run without W25K) and start by doing brisk walks to see what effect the exercise has on your breathing. Initially I took my inhaler with me but now I take a couple of puffs 30 mins before I go out and one as I go out of the door. This works for me and I am finding breathing much easier. It usually takes about 10 minutes for my breathing to find a rhythm while I am out (I am on Week 6) so don't be discouraged if you don't bounce out of the door like a gazelle. Slow and steady will get you there. If you get stuck and discouraged come on to the forum and you will get the support and advice you need. Good Luck 👍

[asking79 in reply to Bundoodle]

Thank you. I will take that advice!

[carole01 Graduate]

A perfect time to start! Listen to your body and take your inhaler. The programme is very light to begin with and is designed for people with varying health issues. If you get to week 5 and feel it is too soon then repeat week 4 until you are ready. No hard fast rules here just take the baby steps and you will be amazed at the results both mentally and physically. I wish you the best of luck, go easy on yourself and enjoy!

[agedsnailspace Graduate]

As the others have said, take it slow and follow the program.  You might want to include a week 1/2 - run for 30 secs then walk for 90 after a week of just walking to ease you into it.  Just remember that the 'run' sections are NOT sprints.  Go slow.  Go slower than you think should even count as running!  It's the action that's important, not the speed.  Speed will come later (after the program even) once you have built sufficient stamina.

Good luck!  Let us know how you get on.

[runningphobe_no_more Graduate]

Wot they said.  Slow, slow, you can't take it too slow.  If you take it even a little bit too fast you will dishearten or even injure yourself.  I started after my sixtieth birthday, having never, ever been a willing runner (the PE teacher used to have to follow me at school to make me run at all) and here am I - a graduate of almost two years!  This forum also helped me no end.  I think it should adopt "If we can, you can" as its motto.

[Icanrun Graduate in reply to runningphobe_no_more]

Like you, I started the Couch to 5k  app when I was sixty, and entered my first 10k run when I had just turned 61.  Isn't it great!  It does not matter how long it takes, just get into the rhythm of running and breathing.

[Haroon1975]

I like your post. I'm an ex smoker too but without the asthma but jogging just 100 metres leaves me breathless. im slightly overweight  (BMI 27). My legs can't be weak as I squat over 100kgs. I've had xrays done recently of my chest and Docs says it's all clear. Weird. 

To get my breathing stronger I have broken up my jogs into bouts of walking and jogging. 

I will see what this does for me for the next 3 months. 

Hope this helps .

H....

[asking79 in reply to Haroon1975]

Let me know how things go for you. 

[Oldfloss Administrator Graduate]

Decent shoes.... slow and steady... take the advice from the folk on here with asthma too..

It is never,ever, to late to start... ( I started at 65.. lots older than me too..)

You have taken the hardest step.. the first one, in deciding to do something about your health. Well done. keep posting.. the support will be great for you!

"No time like the present, to start to become the person you would like to be... "

Go for it!

[asking79]

Thanks everyone for the advice and encouragement!