Runner's Training Tips: Running with Asthma?

Hi All,

I'm a 22-year old female, just getting into running -- well, ''jogging'' for now -- in the past few weeks.

I've had asthma ever since high school, but it doesn't bother me except for when I exercise.  However, I know the best way to improve asthma is regular exercise. It is a vicious cycle! So for years, I let the asthma keep me from establishing a regular fitness routine.  Well, I've finally decided to get serious, get active, and get this condition under control ... I hope.

I was wondering if anyone out there had tips for starting out.  I am currently running 4-5 times a week, but only about 1 mile at a time.  I am not experiencing much muscle fatigue -- I had my shoes professionally fitted, and it is like running on air! But my lungs are pounding and my chest feels very ''locked up'' after each time out. Are there any specific techniques I can use to boost my respiratory conditioning? I also feel like weight-training to strengthen my chest muscles might help ... any advice there?

Appreciate your replies!

I have asthma too and understand your pain. While mine can come on at any time, more likely induced by allergies, if I go into a workout with a slight shortness it gets much worse.

 Like John said, there are many options out there for you. I agree with him that you should see a physician. I'm guessing you already have since you sound like you have been diagnosed. Perhaps it's time to get back in and reevaluate your situation. I was managing for years (another childhood case) and finally got the treatment adjusted. I'm now on a long-term inhaler - Advair - and it's amazing. As long as I am taking it as directed, am & pm, I never have even the slightest problem and breath better than ever. This past week I've been off and have had all sorts of troubles, much like the past. 

 Until then, good job with getting out there. It's a start!!! Good luck with getting the asthma under control. Like I said, I know how incredibly frustrating it can be. 

Hello boundless,

General advice is listen to your body.  Learn how tight you feel and how to relax it. Focus on using your diaphram for breathing; don't let your chest rise when you inhale.  When you exhale, relax and push with your diaphram.

Also, I have found for my body that running longer distance is easier.  If I run one mile and push myself, I am dying.  If I run the first mile slowly and easily, my asthma doesn't flair up, and my body warms up.  I then push myself on the later miles.  Experiment and pay attention to the results.

Good luck, and keep running.  Sticking with exercise can really improve asthma.

I use my inhaler 15-20 min before every run too. I do sometimes need to use it during my long runs but not often. I agree with all the other posters. Check with your doctor.

When I first started running 2 years ago, my lungs were pounding too. My inhaler wasn't working for me then. Come to find out, i was trying to run way too fast. I was trying to run 9.30-10.00 min miles. Once I slowed down to 11.30 min per mile my lungs quit the pounding. Since then I have increased my time up to 10.30 min per mile and still have no problems except when the humidity is very high.

Hello!  I like you have had asthma since I was in high school, Im 21 now and recently had to go back to the doctors to get a different inhaler because my body had simple stopped responding to the one that I had. 

 So ya, I agree with everyone here--- go to your doctor, they will be able to help you so much.  The inhaler I have works wonders now and its been months since Ive had any problems!

I suffered from exercise induced and mild Asthma for many years, what reduced the symptoms was loss of weight getting back to my BMI heathy range and exercise. I read with interest that you are considoring weight training to build up your chest muscles. To understand Asthma better is that it is a REVERSIBLE respiritory condition triggered by Pollans alergies cigarete smoke (Passive smoking ) cold damp enviroment. Asthma is a narrowing of the Bronchial tubes they fill with mucus and hence the narrowing. The lungs still take in Oxygen and air nomaly but with the constriction its the breathing out that is difficult this is where you get in some cases the wheezing sound from the chest as you try to breathe out. By exercising more you will inturn increase your lung capacity and even improve your condition. Don't give up on your sport or exercise too many well intentioned people will tell you you are doing yourself harm don't listen to the Negitive Influnence Of other People (NIOP) what I suggest you do is:

See your Family Doctor ( if you have not done so already) if your doctor is not interested in sport or does not give you what you think is the right opinion respectfully seek a second opinion.

If you are on medication ie inhalers take your releiver prior to exercise remember you will be naturaly short of breath from exercise don't panic.

For members who do not suffer from Asthma to get a better understanding of what it is like for the Asthmatic I used to do an exercise in my First Aid classes:

1 get a small drinking straw

2 do some gentle exercise untill you start breating a bit harder

3 put the straw in your mouth and breathe out through the straw only

this will help represent the signs and symptoms of someone in resporitry distress. Good luck and don't give up.