Any advice for asthmatics?

[TopCat22]

I’ve just completed W3R3. I have asthma and have found that, even though I use my inhaler a lot of times before I run, during the walk, I still get asthma when I run and find I need to use the walking intervals to use my inhaler again. By the time I get to the end of the whole session, I find my lungs have adjusted / got used to running and the asthma has settled down, ie, I find the last 3 minute run easier than the first 3 minute run. Looking at nest week (week 4), I can see there is a 5 minute run near the start. I don’t feel my lungs will allow me to do 5 minutes without stopping to use my inhaler. It’s frustrating me. There’s no use using my inhaler more during the warm up walk because, it’s only when I start running that my asthma kicks in. I have doubled my steroid inhaler dose this past few weeks. Not sure what else I can do. Also, looking at the programme, I don’t know how I’m going to run for 30 minutes without having to stop a few time’s to use my inhaler. It feels like cheating and I’m frustrated. Has anyone got any advice about how to run 5k if you have asthma?

[IannodaTruffe Mentor]

Do you know about the Toxic Ten? healthunlocked.com/couchto5...

It explains why the first few minutes of a run are difficult for all runners, never mind asthmatics, and why there is not much point pushing hard in those first few minutes.

So rein back your pace at the start and if you have anything left later on, you can up the pace, which is the way elite runners plan their races, for the most part.

[TopCat22 in reply to IannodaTruffe]

Thank you for that link which is very interesting. However, although I think that the first 5-10 minutes is hard for me, like with everyone else, but I feel like there is an additional hindrance going on with my asthma which happens almost immediately when I start running. Immediately, I can feel my airways constrict. And I can run for a while but I am running on only half-power as it were because I am not getting a full breath, only a shallow breath, and the airways continue to constrict until such a point as I can’t continue which is about 3 minutes, which is why I can manage W3 but don’t feel I can do the 5 minutes of W4 without stopping to use my inhaler 😞

[IannodaTruffe Mentor in reply to TopCat22]

The recommended pace for anyone doing C25k is one at which you can speak clear, ungasping sentences, as explained in the guide to the plan healthunlocked.com/couchto5... which is much slower than most people feel they should be running.......but if you can't breathe fully and deeply then you are not going to be able to run for any significant duration, asthmatic or not.

I realise this definition is complicated by your asthma, but it is still relevant.

Many asthmatics have reported improved control of their condition by running, but I cannot offer any personal experience of asthma and hope that someone will pop along to offer advice.

I am sure there must be an asthma HealthUnlocked forum, which you can search for by clicking on the MY Hub icon at the top of the page.

[TopCat22 in reply to IannodaTruffe]

Thank you for your advice. I didn’t know about the “My Hub” section and there being other forums. I have joined the asthma forums and will ask people on it about advice for running. I also didn’t realise you should be running at a pace that allows you to speak a sentence without gasping, which is very interesting.

[IannodaTruffe Mentor in reply to TopCat22]

Check out the guide, there is lots more in there.

[Tigs08 Graduate]

Hi TopCat22. I’m asthmatic too and just completed the program. I’m no Dr but I can tell you how I managed it on runs. My asthma has actually improved abs I’ve not had to use my inhaler after a run for a few weeks now. I always used my inhaler 10 minutes before a run. I used my walking time to concentrate on my breathing, nice deep relaxing breathes. Whilst running I found going slow helped, not pushing too hard. Also whilst running I read a tip on here about just breathing and not overthinking it and that made a real difference. I hope this helps and good luck with future runs.

[TopCat22 in reply to Tigs08]

Thank you. I might try using my inhaler 10 minutes before, as well as ,just before and taking it slowly like you say. Maybe my asthma will improve too. I hope so!