Running indoors vs. outdoors

Beginning runner here looking for some advice.

I'm making another attempt at running despite it being the only exercise that seems to induce asthma for me. So far I can handle intermittent running and walking on a treadmill indoors (usually 2 minutes of running at a time at 5 mph followed by a minute of walking briskly) for about 20 minutes. However, I'd love to move my workouts outdoors with the spring weather moving in. I tried to jog outdoors this afternoon and about 45 seconds in, my chest started to hurt and I had to switch to walking. My inhaler helps for indoor running, but outdoors it makes little difference.

Has anyone else had experience with this? I'm not sure if I'm not pacing myself poorly off the treadmill or if running on pavement is just harder. What tips do you have for beginning runners with asthma?

Replies

Sarahliquid

I'm not sure this applies exactly, but when I do hard cardio my lungs/bronchial tubes hurt, sometimes for a day or two. I heard breathing through my nose could help to moisten the air. It does really help, and I learned it is much healthier and beneficial. I read a lot of articles about it, I pasted one below. It does take a couple weeks to increase lung capacity if you're not used to it when exercising.

http://www.normalbreathing.com/index-nasal.php

KristiRTT

You were probably running way too fast outdoors. Trust me, if you are running at a 5mph on the treadmill, running outside should feel just slightly faster than walking. You want to be able to speak in complete sentences, or sing while you are running. And try shortening your interval times, ie 30 seconds running, 2 min walking and repeat for a week or so and increase the run frequency. C25K is a good plan I hear, I never used it, but it has the run walk intervals setup for you.

RunMyOregonBunsOff

It may be an issue with the air being colder and either more humid or too dry outside. I agree that slowing down you pace may help. You might even try reversing your intervals for now and do like 1 min of running and a few of walking. Good luck to you.

eldamiano

Generally, running is better on the street as treadmills do some of the leg energy work for you. I suppose you could say this is more difficult but in the end, you will do roughly the same amount of work (providing there is no wind outside and that you are on a flat surface).

I dont know how this would affect your asthma situation however. I couldnt advise on how you could/should handle this.

GillianMcK

The colder the air is the worse my breathing is (however I don't like the heat), I've gotten through it however I still cough constantly after a run in the cold!!

lulavenus

Hello! I get exercised induced asthma from running outdoors. The cold air entering my lungs when I'm running leaves me with a really bad cough and a sore chest! But it is so much nicer running outdoors. Perhaps do some power walking outdoors instead - I don't find that as vexing on my lungs.

ladyzakis

Don't know if you're already doing this but taking your inhaler before you start can help.

MeanderingMammal

Has anyone else had experience with this? I'm not sure if I'm not pacing myself poorly off the treadmill or if running on pavement is just harder. What tips do you have for beginning runners with asthma?

Sounds to me like you're going too fast, which seems to be quite common for those coming off a machine and into the world.

As above, you should aim for your run intervals to be at a pace that you can converse at. It'll probably feel horribly slow, but running is a progressive sport so in time you'll speed up.

While I can see the argument for cutting your intervals, I'd veer towards a 60 second interval. When I started running again ten months ago I used a Couch to 5K programme, which has a designed in progression, to give me structure and it helped me a lot.

spg71

Im still indoors atm, hate running with cold air, dont mind anything else but running with cold air NO NO NO

Sunnydale14

Try a programme like Couch to 5k, which does manageable intervals of running and walking. That'll allow you to build up gradually to running. Bring your speed down. My early runs used to KILL me, and I worked out it was because I was going too hard too soon. I'm a beginner, I can't be pounding the pavements at lightning speed. That comes later. Run slowly, and steadily and concentrate on getting your form right. The speed will come later.

shoneybabes

run slower, control your breathing and walk if it persists. The cooler air can affect the asthma but you need to keep it controlled. You may also not realise that you are running faster than you would on a treadmill so make it a point to run really slow. The best advice I was told was to run at a speed you can talk. It helps make sure you arent starting off too fast which a lot of people make the mistake of when they first transistion.

Good luck and I hope you get a lot of enjoyment out of outdoor running

AnnaZimm70

You might also talk with your doctor about your asthma options. Not sure what you are using for an inhaler, but I am assuming it is an albuterol base since you are using when actually having the problems. If you don't have a longer-acting/preventative inhaler this could really help. My daughter is on Flovent (takes once day) and now runs a lot with virtually no need now for her rescue inhaler.

Nickle526

I used to be a daily inhaler user, so I can relate. I credit exercise with freeing me from asthma, and haven't used my inhaler in over 2 years. In the beginning, my main form of cardio was a stationary bike. I couldn't do more than 10 minutes at first, but eventually built up to 1 hour a day, sometimes more.

Last year I started to seriously work on my running. The best advice I heard on here was if you were having trouble, find the speed that is the absolute slowest you can run. Start running and just focus on going slower until you can't go any slower without actually walking. This piece of advice was the key that unlocked the world of running for me. That was last fall. Before that, the longest I could run was 30 seconds tops. Last weekend I ran 8 miles as part of my marathon training.

Running has been one of my greatest achievements, and sometimes I can't believe I am actually running.

TL;DR version: slow way down, prepare to be amazed.

SephiraRose

I like the treadmill because of the controlled environment and much easier on my knees and ankles as opposed to outdoors. But I do enjoy brisk walks with my dog on the nature trails except for the doo doo duty.

samspam1023

Thanks everyone! I think it may be a bit of all of your ideas.

I do have an albuterol inhaler, but we're having a horrible allergy season this year. Air conditioning is my friend!. Luckily it's already pretty warm in the afternoons here in NM (it's been mid-high 60s most of this week), so cold air isn't an issue anymore.

I'm going to try out C25K and see if I pace myself better with it.

samspam1023

Oh my goodness! During last night's run (indoors, treadmill), I focused on my breathing and it made a HUGE difference! It was a lot like yoga breathing: slow, controlled breaths in through the nose and out through the mouth. It wasn't easy--I fought the urge to take shallow breaths and start hyperventilating the whole time--but at the end of the run my lungs didn't hurt at all! I was able to go a mile and a half instead of just a mile, and my heart rate was more stable.

Thanks again for the advice! So far, so good!