Breathing

Mallory0418

In my usual routine at the gym, my work out starts with walking at a brisk pace, followed by running 1.5 - 2 miles. I would like to start running longer but lately my ashma has really been holding me back from running much longer than 15 - 20 minutes. I am on medication for it and, until recently, I have not had any sort of issue during my work outs. I keep my breathing pattern like this: 2 steps inhale, 2 steps exhale, etc. I'm not an experienced runner by any means so I'm just wondering if this is the best breathing pattern for me? Any additional advice on form would be appreciated as well.

Just to add... I'm sure the weather turning colder has played into my ashma flaring up and I'm making a doctor appointment soon.

OfficialPR

I look forward to the feedback you get as well so I can improve my breathing...thanks Mallory!

LorinaLynn

Have you tried doing intervals instead of just running? Intersperse a few minutes of walking between each mile, and you might do better. I used to have exercise induced asthma, but I haven't had any issues with it at all since I started running, and I started with Couch to 5k.

I try really hard not to think of my breathing pattern at all. I try to tune it out best I can with music. But the times I've run without tunes, I notice I do two short breaths in and one longer breath out. Like the drum beat in "We Will Rock You." Then I get that song stuck in my head.

Aviendha_RJ

I can't run longer than that either. I don't have any breathing issues normally (except a severe allergy to smoke that makes me wheeze). Have you tried a Couch-to-5k? You could probably start in the middle somewhere... like the 8 minute run, 5 minute walk, 8 minute run, or the next week, which is 10 minute run, 2 minute walk, 10 minute run. Maybe you will have more success with that.

But seeing your Doctor is probably the best idea.

mallorybriann

Not sure if this is helpful... my boot camp instructor tells us to press our tongues up against the roof of our mouths while exercising. To help control breathing and prevent us from breathing out of our mouths...

catcrazy

Are you on a preventer spray? If not ask your Dr whether you should be. Also try taking 2 puffs on your reliever BEFORE starting your workout (ask Dr first) this is the advice I was given for myself, by my GP, my pulmonary nurse and my pulmonary Dr. Not that it makes much difference in my case but then my asthma is pretty severe and is classed as uncontrolled with multiple triggers (including exercise) and now have emphysema on top so can do very little without having to OD on meds

sassylilmama

Nothing I can add to really help but I will say it is perfectly normal given the change in seasons. I am having the same problem. Drinking warm water (I know yuck) does help some by opening up airways.

flimflamfloz

Two things:

1) First, I read once that when you start running, you should not try to find a pattern while breathing (you will form one, probably, but don't force it on you). Patterns matter for pros.
What I do personally is: I start 2 step breathing, 2 step inhaling, but then as I speed up or just after 5 mins, I switch to 1/1 as otherwise I am "gimping" myself.
The thing here really is to breath when you want to breath, not just force on a pattern, especially as a "starter" (or if you are trying to push yourself harder).

Also breath deeply sometimes (filling your lungs completely and then emptying them completely).

2) Running in the cold will hurt your throat and lung at the beginning, as they are adjusting.
Also if you are relatively "unfit", you should feel pain in your throat for a few sessions (even if it is not cold), it's just your respiratory system adjusting. I would say a good 6-8 running sessions before it stops (again, this might happen if you are trying to push yourself harder).

As for asthma, as long as the crisis is only "borderline" (i.e. you are not gasping for more air on the floor), you should be fine. I know a lot of people who have seen their asthma reducing by exercising. Then again, listen to your doctor first (if he is competent, qualified and trustworthy).

elizamc

Hi Mallory!

I too am asthmatic and have been so for most of my life and whilst I'm well maintained on my three inhalers - there's no doubt that my asthma affects my activities. But... in Feb this year I started running and whilst it has been a long slog - its been the most enjoyable and one of my best ever achievements! I have gone from barely able to run lamp-post to lamp-post to running 3 5k's this year. My next goal is to reach a 10k by Christmas or as soon as... Things I have learned about my breathing:

1. Hot and humid days make it harder to get enough oxygen in so I either run in the gym (which I hate) or run early am.
2. Running along the pavements - with the traffic fumes I find I can feel my airways closing with the pollution and now never rum roadside.
3. I take my inhalers one hour before I head out to give them plenty of time to get to work (and of course stuff my ventolin in my bra just in case)
4. I don't try to run fast, to be running at all is success! Some days I can go faster than others but for me to complete is success. Don't get me wrong - I'm very competitive, but I accept that its going to be harder for me than for someone with good lungs and keep setting myself new goals. In my head I am an amazing runner and that does it for me! Creative visualisation!
5. I don't count my breathing - I abdominal breath, if I get puffed I might take several deeper breaths or take a short walking break. I don't consider my walking breaks a failure - I consider them as necessary should I need them to complete my goal.
6. I bought a PowerBreathe to improve my lung capacity at the suggestion of my asthma nurse - but the jury's still out for me on that. (Though I understand they are recommended for 'real' athletes.)

My next big challenge will be running outside in the cold - am researching that right now so would be interested to hear what other people have to say about that.

Good luck with your running! Keep going!

CakeFit21

I'm a runner with asthma too. I'm trying to remember my breathing patterns when I first started out. I think I may have just been trying not to die! Now, I think I'm inhaling and exhaling every 4 steps or so because I'm running faster. I'm sure that it changes though as my pace changes too. I think the most important thing was letting my lungs get used to running slowly. If you aren't a runner, (I was not a runner when I started) using a run walk program is really a great method to get your lungs stronger. I never had an issue with running induced asthma and I think it's because I started with C25K and gradually built from there. I'm running my first marathon this weekend and the only time I feel like my lungs are even the tiniest bit sensitive is when it's very cold. Then the warm-up is even more important.

I think finding a breathing pattern might just be something you find naturally. I did read a really good article in runnersworld recently about proper breathing as far as technique, so you my want to start there. Good luck and stick with it. My doc says exercise is the best thing for asthma if you can get past the beginning. I no longer need my controller meds except during allergy season and the rescue inhaler MAYBE comes out once a year, maybe. I have heard that taking a puff before you exercise can help. Personally, that idea doesn't appeal to me because it makes my heart rate go nuts. I can't do anything if my HR isn't under control.

Mallory0418

I didn't really stick to any set routine when I first started running (i.e. C25K) but I did start out slow and worked my way up. I've been doing the 1.5 - 2 miles for about a month now as mostly a warm up for my work out routine but just recently started to want to push myself harder with the running. My ashma used to be SEVERE. As in, the doctor made me do a lung strength test everday and if it didn't make it to a certain level I had to call her. Since I have gotten my life back and become addicted to exercise, my ashma was almost non-exsistant (as long as I took my Advair and allergy pill everyday). Where I live, the weather got very cold very fast a couple of weeks ago so I'm positive this plays a major roll in this flare up. Right now, I'm only running on the treadmill at the gym. It hurts too much outside, as you all have stated, but I'd like to use this time to build up my endurance so I can start running 5Ks, 10Ks and maybe someday a marathon! The breathing routine I use actually really helps me stay focused, so if nothing else, at least it helps with that! Thanks everyone for all your help.