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Faizan
Asthma can make running a frustrating endeavor. But if you're asthmatic you shouldn't limit your running goals unless directed by a health care provider. Not only is exercise good for your overall health, it can improve lung function. Runners have a unique challenge with asthma, but by making a few changes to your routine you can increase the intensity and distance of your runs. If you're asthmatic, always consult a physician before starting a new exercise program.
Lower Intensity Temporarily
Exercise does not typically cause asthma, but it can trigger symptoms. One common complaint is that asthma stops runners in their tracks and limits their ability to run long distances with speed. Classic exercise-induced asthma usually occurs after vigorous exertion and may take up to an hour to resolve. If you've tried to increase your running speed too quickly, your body may not respond positively. Instead, try running for longer distances at a slower pace and work on gradually increasing your speed. Your lung function can improve more easily with slow adjustments, so avoid taking on too much, too soon.
High-Intensity Intervals
While the severity of your asthma is going to affect how much you can train, specific training methods help to improve your running distance and speed. One of the best ways to train is to start with a gradual aerobic warm-up of five to 10 minutes and then alternate short bursts of high-intensity activity followed by short rest periods. This induces a refractory period where asthma attacks are less likely. High-intensity training also helps you to get past plateaus and reach your distance and speed goals. Try sprinting for 30 seconds, walking or lightly jogging for 30 seconds, for a total of 10 minutes.
Non-Traditional Workouts
Another great workout takes place in the pool. Run in the water, working up to at least 30 minutes to improve your fitness in an asthma-friendly environment. You'll see dramatic improvements when you leave the pool and start running without water resistance. In addition to regular cardiovascular exercises, be sure to include resistance exercises two to three times a week to build and tone muscles. Develop a routine, possibly with a trainer, to work major muscle groups in your legs, arms and core region. Focusing on these muscles improves your speed and distance.
Avoid Cold Air and Low Humidity
Symptoms of asthma are more easily triggered when exercising in air that is cold and dry. Lung function in asthmatics dramatically improves when they exercise in warm, humid air. Although you may be limited in your choice of climate, try to run as much as possible when the weather is warm and some humidity exists. If you live in a colder climate or a dry area of the country, run inside more often. Improving your distance and speed will be much easier when the environment does not act as a barrier to improving lung function.
Lower Intensity Temporarily
Exercise does not typically cause asthma, but it can trigger symptoms. One common complaint is that asthma stops runners in their tracks and limits their ability to run long distances with speed. Classic exercise-induced asthma usually occurs after vigorous exertion and may take up to an hour to resolve. If you've tried to increase your running speed too quickly, your body may not respond positively. Instead, try running for longer distances at a slower pace and work on gradually increasing your speed. Your lung function can improve more easily with slow adjustments, so avoid taking on too much, too soon.
High-Intensity Intervals
While the severity of your asthma is going to affect how much you can train, specific training methods help to improve your running distance and speed. One of the best ways to train is to start with a gradual aerobic warm-up of five to 10 minutes and then alternate short bursts of high-intensity activity followed by short rest periods. This induces a refractory period where asthma attacks are less likely. High-intensity training also helps you to get past plateaus and reach your distance and speed goals. Try sprinting for 30 seconds, walking or lightly jogging for 30 seconds, for a total of 10 minutes.
Non-Traditional Workouts
Another great workout takes place in the pool. Run in the water, working up to at least 30 minutes to improve your fitness in an asthma-friendly environment. You'll see dramatic improvements when you leave the pool and start running without water resistance. In addition to regular cardiovascular exercises, be sure to include resistance exercises two to three times a week to build and tone muscles. Develop a routine, possibly with a trainer, to work major muscle groups in your legs, arms and core region. Focusing on these muscles improves your speed and distance.
Avoid Cold Air and Low Humidity
Symptoms of asthma are more easily triggered when exercising in air that is cold and dry. Lung function in asthmatics dramatically improves when they exercise in warm, humid air. Although you may be limited in your choice of climate, try to run as much as possible when the weather is warm and some humidity exists. If you live in a colder climate or a dry area of the country, run inside more often. Improving your distance and speed will be much easier when the environment does not act as a barrier to improving lung function.
Posted in: Running
