9 top tips for running with asthma

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9 Top Tips For Running With Asthma

• When you think of asthma, running doesnt feel
  like a favorable sport. But, before you jump to
  any conclusions on running with asthma, think
  about this, Paula Radcliffe of Great Britain,
  who was diagnosed with asthma at the age of 14 is
  a marathon world-record holder. And, Paula
  Radcliffe isnt alone.Famous athletes Jerome
  Bettis, Amy Van Dyken and Dennis Rodman, all have
  asthma. But, they all accomplished great things
  by overcoming their asthma.

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• So, dont let asthma curb your dreams. Athletes
  with asthma symptoms can not only reap the
  benefits of running, but also excel in it.
  However, there are a few tips that will aid in
  enhancing your performance and ensure that you
  enjoy running with asthma.
• You should always consult your doctor before
  starting out. This is important. Your doctor will
  advise you to take precautions based on the
  severity of your asthma and help you develop a
  running routine. Runners with preconditions can
  avoid asthmatic attacks by taking a dose as
  directed by a medical expert minutes before the
  run starts to manage exercise-induced
  bronchoconstriction.

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• Tips for running with asthma
• Have a plan for emergency
• You should consult your doctor beforehand to
  create an asthma action plan. You must know,
  whether you should call your doctor or get relief
  with a rescue inhaler in case of an emergency.
  The plan should include preventive measures to
  control your asthma triggers.
• Warming up
• Never skip a warm up session, as getting your
  lungs worked up before the main run can help
  avoid a serious spasm. The idea is to work your
  lungs to induce some wheezing as theres a
  refractory period for bronchospasm. It normally
  takes about four to five hours before you have a
  second attack.It is a good idea to give yourself
  a ten minutes cooling time after running.

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• Know your limits
• Always start small. Go for shorter distances or
  low intensity runs in the beginning, and stop
  when necessary. Gradually start increasing the
  distance and intensity of your runs.
• Pay attention to your body
• Running is a strenuous workout. In the
  exhilaration, it is easy to miss out on vital
  body signals while running. But, its important
  to be aware of your body signals that are not
  normal and stop running to give your body time to
  recover.
• Best weather for asthma
• Morning is a good time to run outside. Running
  during warmer months is better for asthmatics as
  the weather will be gentle in the morning. Pollen
  as well as pollution is usually low during this
  time.

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• Check the weather
• If you are going for a longer run, it is advised
  to check on the weather. Extreme cold or hot
  weather can cause asthma symptoms to aggravate.
• Take regular breaks
• Long-distance running can trigger an asthma
  attack, as it requires prolonged intensive
  breathing. So make sure you take regular breaks
  to recover yourself.
• Take precautions
• Always try to have a partner to run with. They
  can come in handy in case you experience asthma
  symptoms. Avoid going to remote areas where
  getting quick medical assistance in case of
  emergency could pose a challenge.

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• Breathing exercises
• There are several breathing exercises that
  athletes with asthma can benefit from. These
  breathing exercises may help in enhancing
  your breathing patterns and benefit you in your
  runs. For example, if you feel shortness of
  breath, you can practice pursed lip breathing.
  This technique helps more oxygen to enter your
  lungs and slows down breathing.
• You can also practice The Papworth method
  Buteyko breathing method Nasal breathing Deep
  yogic breathing

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• Takeaway
• Dont let asthma curtail your ambitions. Running
  is healthy and fun. Even if you are suffering
  from severe asthma, you can practice running
  regularly with proper precaution and medical
  help. Be aware of your body and its limitations
  and ensure all safety measures are in place. Make
  a long term plan and stick to it and I assure
  you, like a normal runner, you will reap all the
  benefits of running.