Asthma and easy running pace

tiny_clanger
tiny_clanger Posts: 301 Member
in Fitness and Exercise
Hmm. So all the plans say a long run should be at easy pace, which is the pace you can maintain a conversation without feeling breathless. However I'm asthmatic, I can't maintain a conversation running at any pace, not necessarily because I can't breathe, but because the sensation of trying to talk and breathe just makes me feel panicky.

I'm having problems pacing my long runs, they are either way too fast or too inconsistent. How do other asthmatics control their pacing where using breath as a measure isn't really an option?

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    You don't have to actually speak as you run...

    For me 'conversational pace' is where it doesn't feel like an effort, like I could run for ever... and at the end of a run my heart rate comes back down quickly and I don't feel knackered.
  • pondee629
    pondee629 Posts: 2,469 Member
    Try a heart rate monitor and keep your heart in zone 2 or low 3?
  • Princess4Run
    Princess4Run Posts: 135 Member
    HR monitor can help. Easy, conversation pace correlates to 70-80% of max HR or Zone 2. Run to hit that target HR and stay there for duration of your long run.
  • meritage4
    meritage4 Posts: 1,441 Member
    slow your long runs down. Maybe even run 9 and walk 1.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    edited October 2016
    I'm an asthmatic and I take my puffer before my run. I feel like since I start a running my asthma is not as bad as it once was . I mean I still have to use my puffer but my cardio is so much better now. Agree with @MeganAM89 try breathing in through your nose out your mouth.

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