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Couch to 5K
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Trying to get started!

Hi, I'm new... I'm 38, overweight and asthmatic. I almost completed the c25k program a few years ago (I completed the 20 minute run, which I can't believe I did now!) I have been out this week to do W1R1 and absolutely cannot do it, my legs will run, but I'm gasping for air, coughing and getting chest pains. I don't know what's so different now from a few years ago, but is anyone else here asthmatic and has any tips for actually being able to jog without retching??? Obviously I am taking my inhalers etc as normal but I feel so discouraged, and as though I am trapped in a useless, inactive body!

3 Replies

I use to take my inhaler twenty minutes before going out. Have you tried that?

Also, I knew for me some of it was psychological so I played word games in my mind to distract myself.

Or make your own first week and do 30seconds running. :)


Search Irish-John's profile for his posts on this, I know he had real problems early on, on his first run a stranger in the park offered to call him an ambulance, he was in such a state. He is a graduate who now runs 5k and is building to 10. I find him a mine of advice. My asthma is milder but I find it kickis in much more as I up the tempo, so at the moment ( about to start week 6) I am seriously slow. Talking overtaken by tortoises!!

Good luck, don't give up. You can do this. There are lots of stories of people starting off worse than you and succeeding, read around this forum and you will see.

Keep us posted👍🏼👍🏼👍🏼🏃🏼‍♀️🏃🏻🐢🐢🐢🐢🐢🐢🐢🐢

1 like

I wish I had time to give a more detailed answer - I have though in posts previously if you want to track them down - but the nub of it all for me is to just breathe whatever way let's me breathe, forget about "being able to have a conversation" or any "technique" or formula - and match your pace to your breathing instead of trying to "catch" your breath.

You might be running super slow and very short distances at first, but be patient as it will get better.

Slowly and VERY patiently for us asthmatics is vital at first - but I promise you, you will be amazed at your progress if you stick at it.


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