Running journeys begin with walking.
You might not think that running and asthma mix well. When I am in the middle of an asthma attack on a 5k run that I trained to attend for months, I might agree with you.
However, running actually has some benefits for asthmatics. It's commonly known that losing weight can alleviate asthma symptoms and deep breathing can also do the same. Please note that I am not a doctor and you should always follow the advice of the medical professional seeing you! If they do not recommend that you run because your asthma is too intense, please follow their orders!
With that said, here are some tips from an asthmatic, who loves to run!
Always Have Your Inhaler
If your doctor is not treating your asthma with an inhaler, skip to the next section.
Might seem trivial but even on short runs, make sure to have it with you. This is one that I am always forgetting. As you begin to run, you might find that your asthma symptoms improve and get tempted to "tough out" a run. Always bring your inhaler as a backup. Better safe than sorry.
Stay Hydrated
Water is H2O. What is the O? Oxygen, which is a thing that your body has trouble hanging onto when you have asthma. Get you a cute, reusable water bottle and get drinking the water your body desperately needs.
Staying hydrated doesn't start the day of the race. The day before or even the week of any running activity, you should be drinking plenty of water. Your body should be hydrated before you step onto the treadmill or trail. Ice cold water can help ease the symptoms of an asthma attack.
Start Small
On many running blogs, you'll see workout plans for "Couch to 5k" and they look tempting to attempt. Running journeys begin with walking. Wether your goal is to sprint or to distance run, start by getting moving. I've had asthma attacks going just walking. It happens.
Even on a planned intense run, distance or speed, if you have an asthma attack, slow down and forget about the results. Take care of your breathing however you need to do so. I drink some water first and if that doesn't work for me, I take my inhaler.
Focus on Deep Breathing
A helpful tip that I have found is to count your breathing. This requires a high level of concentration. I take a deep breath in for four seconds and breath out for four seconds.
To help me do this, I play music that is on four count beats. If you can count to yourself while listening to the music, "One, two, three, four" on the beats, like a waltz for example, that'll do. Of course, I use more upbeat music than that. Pop in some running headphones and put together a playlist that will keep you going!
For me, I have very shallow breathing naturally. In general, asthmatics have a hard time breathing. Not that you can ever overcome asthma, but if you know that it's something that you struggle with then you focus on maintaining a breathing pattern that you feel comfortable running with.
Make sure You're Comfortable
Wear gear that supports your body. I try to make sure that I do not have any other injuries because I am already running at a disadvantage. Have athletic shoes that are comfortable and support your joints so that you're not worrying about two things at once. Wear your favorite athleisure or old t-shirt, whatever you feel that comforts and supports you.
If you get to a point in your workout that breathing becomes unbearable, stop. Exercise should push you and have some level of difficulty but should never cause excruciating pain. "Feeling the burn" is one thing, passing out from an asthma attack is another.
Get Started!
The hardest part is actually following through. Take it slow, but go!
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