Running an ultramarathon is a daunting challenge for anyone, but doing it with asthma? That’s a whole different battle. I’m Jonny Havey, an ultra-endurance athlete with asthma, and I’ve spent years proving that my condition doesn’t define my limits. Training for a 100K ultramarathon isn’t just about logging miles—it’s about mastering breath control, optimizing recovery, and pushing past the barriers people once told me I’d never overcome. If you are interested in hearing exactly how I trained for my 100K ultra marathon that I won in 2024 and how I am training for my next event that I plan on attempting to set the course record for, I highly recommend that you watch the YouTube video embedded above (and linked here), or listen to the podcast episode on your favorite podcasting platform on your next run (linked here).

My Running Journey with Asthma

Growing up, I played soccer, but I never cared much for running just for the sake of it. My asthma always made me feel like endurance sports weren’t for me. Doctors told me I’d always need my inhaler, and for a long time, I believed them. But something changed when I discovered ultrarunning. In 2021, I ran my first self-made marathon, a turning point that set me on the path to pushing my limits further than I ever imagined.

Evolving My Training with Asthma

When I trained for my first marathon, I followed a structured Peloton plan—short weekday runs and a long weekend run that built up from 4 to 20 miles over 18 weeks. Fast forward to today, and my training looks completely different. I maintain high mileage year-round, strategically structuring my training around specific race goals. My approach isn’t just about running more—it’s about running smarter.

Lessons I've Learned from Running with Asthma

One of the biggest lessons I’ve learned is how much weight and elevation impact my performance. In 2022, I realized carrying extra weight slowed me down significantly, especially at higher elevations. Shedding those extra pounds didn’t just improve my times—it reduced joint strain and lowered my risk of injury, making my training more effective.

To optimize my performance, I dedicated months to weight loss before shifting my focus to race-specific training. I followed the 3 Pillers I share in my Healthy Living Guide (linked here), built around three core pillars: movement, tracking, and accountability. Sticking to these principles, I lost over 40 pounds, and the benefits were immediate—my asthma symptoms decreased, my endurance skyrocketed, and I became a stronger, more efficient runner.

Hiring a Running Coach to Help Me Set a 50 Mile Personal Best

With guidance from Run Infinite coaches, I beat my 50 mile ultra time by 3.5 hours and fine-tuned my training plan for my 100K ultramarathon that I won in 2024. Instead of stacking all my mileage on weekends, I now run six days a week, distributing the workload more evenly. This shift has helped me build endurance while minimizing burnout and injury risk.

Dialing in Nutrition to Promote Muscle Recovery During and After My Runs

Managing asthma as an endurance athlete means being meticulous about nutrition. I focus on an anti-inflammatory diet, balancing proteins, carbs, and essential nutrients to fuel my body. One of the biggest game-changers? Cutting out alcohol. Removing it from my diet has improved my recovery, allowing me to bounce back faster and train harder.

Cross-Training to Prevent Injury While Running

To keep my body resilient, cross-training is a must. Yoga and high-intensity interval training (HIIT) strengthen my muscles, improve flexibility, and keep my cardiovascular system in peak condition. Strength training, especially for my lower body, has been crucial in preventing injuries that often plague long-distance runners.

Mental Preparation and Race Visualizetion

Physical training is only half the battle—mental preparation is just as critical. As race day approaches, I incorporate visualization techniques, mentally rehearsing each section of the course. If my race includes night running, I train at night. If the course has steep climbs, I hit the hills. This way, when the race comes, my mind and body are ready for every challenge.

Final Thoughts

If you want all the details on how I am training for my 12 hour endurance run and how I trained for the 100K ultramarathon I won last year even though I have asthma, I highly recommend you watch the video embedded above (and linked here), or listen to the podcast episode on your next run (linked here).

Training for an ultramarathon with asthma is no easy feat, but I refuse to let my condition dictate my potential. By prioritizing breath control, smart training, and proper recovery, I continue to push the boundaries of what I once thought was possible.

If you’re interested in learning more about my approach to training, weight management, and performance optimization, check out my Healthy Living Guide. Whether you’re an athlete with asthma or just someone looking to take their endurance to the next level, know this—your limits are only what you decide they are.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.