Asthma affects about 25 million (or 1 in 13) Americans. Moreover, signs and symptoms of this disease are observed in 15% to 25% of athletes who continue their sports careers. So you are definitely not alone in your diagnosis or desire to be active with asthma.
In this article, you will get information that is important for asthmatics to know before putting on running shoes.
Can You Run With Asthma?
The American Lung Association says that running with asthma is possible, but only if you’re running asthma properly (pun intended).
Only your doctor can tell you how to do it wisely. Despite all the benefits of running, physical activity can still trigger asthma. In particular, there is exercise-induced asthma or exercise-induced bronchospasm, when all the unpleasant symptoms appear only during exercise.
Your healthcare provider will help you determine your type of asthma, whether it is well-controlled and what triggers it for you.
They may suggest you join a pulmonary rehabilitation program before exercising. They can also develop recommendations for your running plan for asthmatics and create an individual asthma action plan to ensure the safety of your workouts.
So if you are wondering how to become a runner with asthma, start with a medical examination and consultation.
Does Running Help Asthma?
While the benefits of running could go on for hours, we will only focus on the ones that matter to you as an asthmatic. Perhaps this will inspire you to make an appointment with the doctor and start training.
- A scientific review including 11 studies on asthma and running found that treadmill running and jogging can improve asthma control, which in turn reduces the severity and frequency of attacks.
- Another study showed that physical activity, including running, can improve lung function and slow its decline with age. This is important because asthma is closely associated with poor lung function.
- Aerobic exercises improve your cardiopulmonary fitness, which is measured by maximum oxygen uptake. Simply put, your lungs are strengthened, and their capacity is increased.
This way, you get more oxygen in one breath, and your breathing becomes much easier, which is especially important when running with asthma.
- Aerobic exercise significantly reduces inflammation of the airways, which provokes general and runners asthma symptoms such as shortness of breath, coughing, and wheezing.
In this study, participants with moderate to severe asthma completed a 3-month aerobic exercise program. Their bronchial hyperactivity improved along with the asthma-related key quality of life indicators.
Tips for Running with Asthma
While only your doctor can provide the best runner anti-asthma tips, here are a few general guidelines that will improve and protect your running experience and support your prescribed asthma action plan.
Warm-Up
Research has shown that intensive pre-exercise warm-ups are an effective method of reducing exercise-induced bronchospasm. It helps your lungs enter the so-called “refractory period,” when the airways are immune to attack. This means that unpleasant symptoms are less likely to interfere with your workout.
Have an Inhaler on Hand
No matter how often you use your inhaler, be sure to take it with you to every workout. It doesn’t take up much space, but it can come in handy if asthma symptoms appear while running. Use it 15 minutes before your workout or as directed by your doctor.
Choose Indoor Workouts If Possible
The American Academy of Allergy, Asthma & Immunology says that some environmental factors are strong triggers for asthma.
For example, running with asthma in cold weather allows cold air to enter the lower respiratory tract and lungs, which causes symptoms. This is because, during physical exertion, we often breathe through our mouths.
Other triggers can be pollution and allergens that block the airways and thus prevent enough air from getting in. As a result, you get symptoms such as shortness of breath, chest tightness, or wheezing.
That is why the American Lung Association strongly recommends against running outdoors when the air quality is unhealthy (orange, red, purple, or maroon)
So running on a treadmill at home or the gym is a good idea.
Consider Precautions When Running Outside
Checking the weather and pollution levels is something you should always keep in mind when wondering how to start running with asthma. However, not everyone has the opportunity to run inside and the desire to take a break from the training plan due to external factors.
In this case, take the following measures:
- If the weather is cold, cover your nose and mouth with a scarf to prevent cold air from entering your lungs;
- Wear a protective mask (hopefully you have spares) when the level of pollution and allergens in the air is high;
- Build your running route in such a way as to avoid crowded streets with heavy traffic since there are many times more pollutants there;
- Give preference to jogging in the morning. Research has shown that the lowest level of allergens (in particular pollen) occurs between 4 am and 12 pm;
- After your outdoor run, take a shower, and even better, clean your shoes and wash your clothes. This will allow you to get rid of pollutants and allergens that have settled on you outside.
Stay Connected
It would be great if you were running with a friend who knows how to deal with your emergency. But if this is not possible, take your phone with you.
Arrange a specific time with a friend to call to make sure you feel well. Also, always have your emergency contacts ready for immediate communication in case something goes wrong.
Listen to Your Body
With exercise-induced bronchospasm, symptoms such as coughing, tight chest, wheezing, or shortness of breath may occur during exercise. However, not everyone has the same symptoms, so you should clearly study yours to stop training before your breathing worsens.
Also, these symptoms should never be neglected in the name of the intended sports results. Therefore, as soon as you notice them, sit down, relax, and use an inhaler.
Do Breathing Exercises
If you are running with asthma, breathing techniques may be a helpful addition to your medications. A scientific review concluded that such techniques might positively influence lung function, quality of life, and hyperventilation symptoms in people with asthma.
Today, there are various breathing exercises that you can perform both when symptoms appear during a run or simply in everyday life. However, it is better to consult with your doctor to choose the most effective and safe for you personally.
Paula Radcliffe, Olympic athlete and marathon runner with exercise-induced bronchospasm, said: “If you learn to manage your asthma and take the correct medication, there’s no reason you shouldn’t be the best.”
Let this phrase be your motto and inspire your running performance!
