asthmatic training for a 10k

I am training for a 10k mudrun in five weeks. I noticed when I jog up the hills my lungs burn and by the time I am up the hill I have a really hard time catching my breath. I wondered if anyone has any advice for me on how to run it a little less painful.

Could be I am still very out of shape and not the asthma I am not sure. I just noticed its my lungs in pain.

If you have been diagnosed with asthma, or suspect that you have it, talk to your doctor. This condition is too serious to ask for advice on the web site. However if your doctor advises you to use steroid inhaler before running, and continue with your activities, think twice and try to find a doctor who has a more holistic approach. It can also be that, it is spring now and there is more pollen in the air, and you just need to wait until pollen count goes down, or train indoors. If you think, that it is just being out of shape, slow down and take your time to learn how to breath while running, or switch to shorter sprints, or different activities. Hurting your lungs is no better than hurting your knees. Whatever you decide to do, hope you feel better in time to enjoy the mudrun.

I agree with Ingria - definitely check with your doctor if you think it is more serious than just being out of shape.. I had asthma as a kid and still have exercise/cold-induced episodes once in a great while, and I used an inhaler last year when I was training for my 1/2 marathon. This year I did a much better job sticking to my training schedule and increasing mileage gradually and I never had to use my inhaler - so there's hope!!

Ingria offered some great suggestions. I would just add to make sure that you are breathing too quickly or too shallow while you run. You need to take nice big deep breaths - try using a cadence and match it to your steps - breath in for 4 steps, then out for 4 steps... or however you figure out it's comfortable for you.

Hi, I have chronic bronchial asthma and have had since my early teens (I'm really old now). In fact, I was on oral steroids for it in high doses for 31 years. Through my weight loss (especially spin), i have learned breathing that accommodates my sports activities and I did do a 10k last year. Definitely you should see a doctor, and take your meds/inhalers about 15 minutes before you exercise.

I have been on meds for yrs for my asthma. And yes I am out of shape as well. Its the hills that seem to kill my lungs. It amazes me the pain. But I did run through it today for one hill. Oddly enough it made me feel....contracted (?). I know I need to take my inhaler 30 minutes before and find taking one hit right before helps as well. My hope is if I lose more weight I will not have to use the inhaler as much. when I lived in ca I used one a yr not since I moved to indiana and I am noticing in nc things are a bit better. I just wondered if there was a better way. Oh and Erica I do two in two out. It reminds me of riding a horse

Hope things get better, Petuniak.

2 in, 2 out might even be too fast.. Try 3s or 4s on your next run and see how that feels.. Or maybe you just need a longer exhale.. Best of luck with your training, keep us posted!

thank you Erika. I will try tomorrow and see what happens.




Update: I did a four count. Between concentrating on my breathing and listening to my music I made it up all the hills with less pain and before i knew it. Thanks again.

Heather nothing stops me from getting what I want and I want this. I am sure it will get better the more experienced I get.