I've seen a few people mention Couch to 5K. I like the idea of it, but I have asthma and I've never been able to run any distance without extreme difficulty, even as a kid.
I'm not in good shape, but am reasonably active. Walking 5K at a moderate to fast pace wouldn't cause me any problems and I've recently started using an exercise bike for 10 - 20 minutes three or four times a week (mixing that in with free weights, so I do a 30 minute workout five times per week).
I know the plan starts slowly, but I'm actually apprehensive about my ability to run for a minute and still be able to walk. I sometimes run a short distance for a train when I see it pulling into the station as I get there, and it leaves me wheezing for a good 20 minutes.
Any advice, suggestions?
Here is what worked for me....going gluten free and building up distance slowly. I can run 5 miles now with no breathing problems, besides a runny nose from allergies.
2 years ago a 1/2 a mile and I would be wheezing and feel like my throat was clogging up.
I don't think I ever had it bad, I would rather wheez then use an inhaler (ick they made me feel so awful! Hyped up wierd!)...and I do think gluten was some of not all of my problem, I have less allergies now, or not as severe.
Thanks. I try to avoid using inhalers too, so it's good to know you've been able to build up slowly.
I actually went out today and gave it a go. I didn't do quite as much running as the actual week 1, but I did what I could. Maybe I'll just have to try building up to week 1 level, then moving on to week 2. If my weeks are longer than actual weeks, I don't suppose it matters as long as I'm progressing.
I am in the same boat as you. I was diagnosed with severe asthma and loss of lung capacity back about 15 years ago. I never believed running was something I'd be able to do. Until I found the run/walk program. (hint: Google Jeff Galloway for more info)
Two years ago, I got off the couch and began training with a local group of runners who incorporate walk breaks. We run one minute, walk one minute and then run again, etc.. I learned about the importance of hydration, fueling and electrolytes during my workouts.
Fast forward to today. I have run/walked three half marathons. I am training for my first full marathon next March. The main thing is to go slowly, and build up your endurance. I also urge you to use your inhaler at least 30 minutes before you try to exercise. You will find it helps you to be able to exercise and not have to deal with the wheezing. Also, see your doctor before you attempt this on your own if you've not seen him/her in the last six months.
The last time I went in for my check up, my asthma numbers were better than they had been since I was diagnosed with the disease. I believe the lungs and heart are muscles and if they are weak, training hard and pushing them will only serve to make them stronger, not weaker, and this is ultimately what we all want as asthmatics.
Good luck and don't give up!
Thanks -- that's really inspirational! I know this isn't going to be easy for me, but I'm going to give it a good shot!
thanks -- I should probably mention the running at the asthma clinic, see if I get any suggestions. I'm sure they'll encourage the running, so long as I carry meds.
I've managed the first week of Couch to 5K. My dog not so much. I thought running with my dog would motivate me to keep up with her, but she's struggled to keep up with me. She has no stamina! She's a big dog and her coat was hiding the extra pounds. I ended up running while pulling her along, which wasn't the plan!!
As a result, my dog is on a diet (essentially the puppy minder is banned from feeding her tidbits. She's not overfed at home and I hadn't realised what was happening!) and I'm having to up her exercise to help her get back into shape. To be honest, I think the C25K will do her more good than me at this point.
I took my dog on a long moochy walk today, walking along at her pace. I knew where I wanted to get to, but I let her stop and sniff, and even sit down a couple of times for a rest. When we got back, I checked the distance and it was just about 5K. That's pretty good, because I now have a target route that we can aim for, and if I take her that way once a week, we can build up to the full 5K as a run.
Good Luck on your journey..
I have severe asthma and have since i was a kid and was always in and out of the hospital.
You will have to start slowly and always remember to bring your inhaler with you. In time your attacks will become less frequent as you work your way up and increase your fitness level but will never go away. I know there are times of the year when working out for me becomes more difficult like the spring and fall because my allergies just make it worse but now that i work out at home i have been able to plow through these seasonal changes with no problem
and don't go gluten free...that will NOT help your asthma gltuen has nothing to do with your breathing issues..people believe anything they read because they don't have a solid understanding of scientific studies
Wondered how the C25K plan worked for you... just completed week 1 (although I had to do 60 sec run at 4.7mph and then 2 min walk for heart rate to come down to 140!) I'm doing on the treadmill to eliminate any allergens that would aggravate asthma. Any tips? I'm planning to repeat week 1 in hopes I can do 60/90 second intervals plan calls for. Went for a mile hike up a mountain today and OMG my lungs hurt... really would like to be able to keep up with my friend and my son!