Runner with asthma just starting out. Tips? Buddies?

NH_Norma
NH_Norma Posts: 332 Member
in Fitness and Exercise
I'm just starting to run. I'm very slow (4mph) did 2 miles yesterday for the first time (first 1 mile about 2 weeks ago).

I don't use C25K, just trying to do what I can. I have asthma and don't want to set myself up for disappointment if I'm having a bad breathing day or week and can't do the program.

I've been mostly inside on the treadmill because 1) it's cold outside in New Hampshire now; 19 degrees F this morning and 2) I'm trying to learn my pace. When I get outside I tend to sprint, getting winded in a matter of a few minutes.

Any other runners with asthma that can tell me what worked or works for you, and how to build up endurance in cooler air? Any other runners with asthma just starting out that wants to support each other?

Replies

  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    I have pretty bad asthma.

    The good thing about running: for people with regular (not exercise induced asthma), working out will often release endorphins and help open your airway. It's rare that I have to use an inhaler while working out, although I take a puff a few minutes before I go. The bad thing: A lot of the time you'll feel it when you finish. Ten minutes after I finish I'm more likely to need an inhaler because the endorphins are going away and the airway is constricting.

    The cold weather is always really rough on my lungs. I'm going to try running outside in the cold this winter, and am also thinking of ideas. Maybe a cover over your nose and mouth to help warm the air slightly? I've been out in around 40 degrees Fahrenheit without any problems, but am not sure how the colder weather will be. I've been running 3 miles at a time without any real problems, which is very fortunate.
  • NH_Norma
    NH_Norma Posts: 332 Member
    Thanks! I started out with exercise induced asthma and have been on a preventive inhaler for several years now. I do use my inhaler, often, while exercising, but less now than a month ago so that's good!

    It is true that I usually start coughing up lung junk anywhere from 10 minutes to a few hours after I finish, and that lasts up to 8 hours sometimes, usually less than a few hours.

    Asthma sucks. But getting healthy and fit is great! I'll try to get out at least once this week (weather dependent, freezing mix tomorrow) and see how it goes. I do have a face mask to cover mouth and nose that I bought last winter just for the coldest days, so I didn't go into an asthma coughing fit the second I stepped outside. :grumble:
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Oh yeah, having exercise induced asthma is definitely different than regular asthma. Mine allows me to get some hardcore working out in, then it's awful the rest of the time. Obviously neither is any fun, since they both randomly get set off and are miserable. =/

    If you're coughing up junk for hours afterwards, maybe you should try changing medications? It's kind of worrisome that you're actually coughing up "something" rather than just coughing, which is the symptom of airways closing. Have you told your doctor that there's actually stuff emerging when you cough? Sounds like changing medications would be potentially helpful.

    You might want to look into deep breathing exercises. I've heard they can help greatly for asthmatics. Now, I've never done them myself, but it seems worth looking into. In fact, I may do that tonight...
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    I have asthma, not excercise induced, the regular kind. The first time I tried running in 2011, I couldn't manage more than a minute at a time. I did a c25k variation, got up to 3 10 min walking segments with 1 min walking in between and then I ended up with strep throat on and off for 4 months so I put running on hold until spring.

    When I picked it back up again I threw the intervals out the window. First week I did 10 mins of running 20 walking. Following week 15 mins runinng 15 mins walking, each week I increased the running and decreased walking by 5 mins. This worked for me.

    Running has improved my asthma. Granted I ended up out for 4 weeks with pneumonia last year but I ended up stronger once I recovered. I run in the cold. The trick is keeping my lungs warm. So I make sure I keep my chest in a couple of tight layers. I also start running as soon as I get out my door so they don't have a chance to cool down while I go to my route.

    Most importantly I know my triggers, measure my peak flow and make smart decisions on when not to run. This year I haven't even had to stay on my maintenance inhaler year round. I'm starting it up now because it's cold season at my daughter's daycare.

    Now 2 years after I started I carry 30 miles per week running, long runs between 11-16 miles, I've run 3 half marathons and finally got my pace to about 8:30 for 5k. Asthma doesn't mean you can't run, you just might have to work a little harder and illness is a side effect, but once you get past that stuff (I haven't been sick since march) it gets easier and your asthma will probably improve.
  • teateatea23
    teateatea23 Posts: 17 Member
    I have both exercise induced asthma and allergen induced... so I feel your pain. I actually read a bunch of articles about how to breathe while running which were very very useful. Cool running and runners world have articles that might help you figure out how to breathe to maximize use of your body while not inducing an attack. Also, in my experience with asthma, I train my lungs by pushing almost to the brink of an attack and then cooling down and slowly building up. I don't know if that's what your medically supposed to do, but it definitely has helped me strengthen my lungs and teach my body how to calm down without an inhaler (though of course if your symptoms are bad ALWAYS use your inhaler). I use mine before every workout, usually 1st puff 20 min before I start and then a second one right before I start...the first puff helps open up your lungs so the second has farther reach and greater impact.
  • RunBrew
    RunBrew Posts: 220 Member
    Though there is no real hard research on it yet (Myself and a small team at Colo State Univ. - Pueblo are currently working on producing some) there is a fair bit of anecdotal data, and some out-of-field studies that suggest learning to breath through your nose while exercising will alleviate these symptoms. It requires a fairly lengthy adaptation period of increasing workloads over the course of 6-9 months, but of the 8 nasally-adapted breathing subjects we have tested with more to come, the results look very promising. So far the data supports the hypothesis that once adaptation is achieved, a runner can extinguish exercise-induced-bronchoconstriction symptoms, while still achieving the same work output as breathing orally. Some of these tested athletes are sub-5 min milers and one is a national level accomplished triathlete.

    Here's the reasons:
    It's been well established that breathing through your nose filters, humidifies and warms the air you inhale, something that your mouth cannot do to any real extent. Physiologically, its the particles and cold that are most likely the cause of exercise-induced-asthma/bronchoconstriction. By breathing through your nose, your lungs get clean, warm, humid air. The main contention to the above theory is a study done by an Australian team in the 80's which took a random group of runners and tested the two breathing pathways. They took athletes off the street and compared maximal efforts breathing with each method; no surprise, the nasal trial was severely compromised in the form of lessened capability and much lower VO2max values. The reason is they were untrained and the body had not yet down-regulated the air-hunger sensation caused by increased CO2 in the bloodstream. This pretty much tanked all further research.
    When a runner undergoes the adaptation, the chemoreceptors learn to interpret the shift in blood gas as a new normal and, as our subjects tell us, the sensation goes away during the adaptation process. It's a sense of rising CO2, *NOT* a deficiency in O2 that creates this sensation of 'drowning'. Your body is still getting all the O2 it needs via increased inspiratory pressure driving better diffusion, and better O2 uptake via longer diffusion times. These factors make up for the significantly slowed respiratory rate of nasal breathing.

    It's a long process that requires dedication for sure, but several of our subjects during the pre-protocol interview have cited EIA/EIB symptoms severe enough that almost caused them to quit the sport prior to making the transition. This might work for you as well.

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