Help needed

[Healthy_mind94]

Hi guys I'm really new to running and have not done anything like this since school I also have asthma so looking for tips to help me start as i am fighting myself at them moment really want to do this. Thanks

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Follow the pacing advice and maybe use your inhaler before a run.

Enjoy your journey.

[Healthy_mind94 in reply to IannodaTruffe]

Thank you 😊

[Soterdog]

Hi,

I'm on week6 day2, I'm also asthmatic and never thought that I'd make it this far, but here i am, and I'm not just this far but im recovering my breath much quicker than I ever did before. I always run early in the morning or quite late in the evening when its cooler, mornings are generally better because of the pollen, i take my inhalers, have a drink and get myself ready to go, before I leave the house I use my blue inhaler again, I have running leggings with pockets either side so pop my inhaler in one side and my phone in the other, and take a small hand held bottle of water with me, I find if my asthma is particularly difficult then drinking small sips and not letting my mouth and throat dry helps recovery alot quicker too, go slow, you can jog as slow as you walk if need be, its not about speed but about endurance, slow and steady and you will get there, each week I surprise myself, sometimes I chant in my head that i can do this, its more mental than physical as you go through the weeks and my chant is usually slow and with my footsteps, I always have my music on in my ear so it doesn't feel like ive been running quite an age and remember you can do this!

[Healthy_mind94 in reply to Soterdog]

Thank you so much hoping to do my first run in 2 days 🤞 you have been really helpful

[SammiN3 Graduate]

Hi and welcome!

I also have asthma, I have to say I found the first few weeks tricky but as soterdog suggested I go early morning when it's cooler and I take 2 puffs of my blue inhaler before I go. In the early days I needed a couple when I got back and a few more after my shower but that got better as my lungs got stronger. I now take my inhaler before I leave but haven't needed it when I got back for several weeks! The running not only improves your fitness, but your mental health and everything else too. It's amazed me!

Other tips... drink lots, get a great sound track to distract you and enjoy that after run feeling.

I hope you enjoy it as much as I have. Keep us posted!

[Healthy_mind94 in reply to SammiN3]

Thank you so much I will keep you updated and I'm hoping to get my first run in in the next 2 days

[Healthy_mind94 in reply to SammiN3]

Well I did it first run done did experience pain in my calf after the 3rd run part but pushed on through so chuffed

[SammiN3 Graduate in reply to Healthy_mind94]

Fantastic, so pleased that it went well! Well done, I hope that your leg is ok now.

[Healthy_mind94 in reply to SammiN3]

Yeah the pain stopped as soon as I sat down after my run

Run 2 tomorrow this time no partner to encourage me so hoping I can still do it

[MacTavish1976 Graduate]

Hi and well done!

Like the others I'm asthmatic too. I got put onto a new preventer inhaler just before Christmas and it has revolutionised my life! I therfore felt more confident starting up. I've just completed W5R1 this morning.

I try and run in the mornings around 7am and just before I leave I take 2 puffs of my blue inhaler and I have half a pint of water. The first week I took my inhaler with me and had a puff en route . . . But it was like a crutch, I didn't need it but because I had it, I took it.

Week 2, I did the brave (some may say stupid) thing and left it behind. I've never run with it since. I don't go far from home and my husband is always at the end of the phone should I have issues - but so far so good. I don't even use it when I get home either.

Your lungs get stronger and I've been impressed at how quickly mine have adapted.

Good luck and enjoy your journey 😃

[Distracted94 Graduate]

I have asthma too and have found the programme so beneficial, my lungs now are so much better than before so I would really recommend it. However, it is a challenge - it has always been my breathing that I struggle with and when I started the programme I was convinced that I wouldn't be able to do it (I was only doing it because my partner was and I thought I'd just take it as far as I could and then stop). However, I did it and I was absolutely thrilled - I gradually learned how to control my breathing better and what worked for me. The key was to take it much slower than I wanted to naturally go, particuarly each time the programme increased the running intervals and I also learned that I could recover my breath during a run without stopping by slowing right down too if necessary. As other people have said, I made sure I was keeping my preventer use fully up (not forgetting doses which I did tend to do in the past) and always took my blue reliever inhaler prior to a run (and then when I was 5 minutes from the house one day and realised I had forgotten to take it, I found that I didn't actually need to do that any more).

For me personally, I think it's the best thing I've done for my asthma, although my problem these days is less the attacks but more a chronic problem with lots of thick phlegm building up in my lungs, which I struggled to clear. This has been getting worse each year for the last few years and now, while not 100% gone, it is massively improved and barely a problem for me anymore.

In the current situation, it feels like I have done something to actively reduce my risk from Covid-19 too, as my lungs are now healthier than they were a year ago.

Good luck with the programme, it really is worth it, just take it gently and you will get there (and don't worry if you sometimes have to repeat a week too rather than move on, it doesn't matter if it takes more than 9 weeks, it certainly took me longer).

[Healthy_mind94 in reply to Distracted94]

Thank you so much x

[Smile23 Graduate]

Hi

This is me too.

I find i make sure i have had an antihistamine which helps enormously and listen to my body.

If i find my breathing is affected or i start coughing I slow down.

Look at Japanese slow running its a life saver.

i am starting week 7tomorrow and I can run 25 mins

If someone told me I would be able to do that I would have laughed in their face

Believe you can do it

Enjoy

[Healthy_mind94 in reply to Smile23]

Thank you so much and week 7 wow I hope I get that far I really can't wait to start this I know it will be hard but I really want to do this thank you x

[Smile23 Graduate in reply to Healthy_mind94]

You can and you will with a positive approach. Assume you can and you will. Not the other way round.

Good luck 😉