Growing up, I hated running. To me, it was a pointless activity, something I only did when a ball was involved—well specifically a soccer ball. Running for the sake of running? That was never my thing. It didn’t help that doctors told me running might not be the best idea for someone with asthma like me. To be fair, they also told me to be careful playing soccer and any other sports with a lot of cardiovascular activity, but I have never been someone to follow the crowd. So I went my own way and played year-round soccer for most of my childhood working my way up to being able to play multiple games in one day without being subbed out (but that's another story).

Today we are here to talk about running. Like I said, I have been an athlete with asthma my entire life, but I didn't like running for running sake until recently. Specifically in 2021 when...

I got a dog. What began as short walks with my new companion gradually turned into jogs, and those jogs turned into longer runs. Before I knew it, I was running 25 to 30 miles a week when I wasn’t training, and now up to 100 miles per week when I have an ultramarathon coming up (I still only do 25 to 30 miles a week with my pup to be safe, even though she gets mad at me when I run without her).

So how do I do it? Running with exercise-induced asthma that is? Well, I luckily have been able to overcome my exercise-induced asthma with gradual growth over time and using the 5 tips I am going to share with you today in this blog post (and the video above if you just want to watch that instead).

Tip #1: Warm Up before Your Runs

One of the biggest challenges of running with exercise-induced asthma is managing the condition while pushing my body to its limits. The first thing I learned was the importance of a proper warm-up. Warming up isn’t just a nice-to-have; it’s essential for someone like me. My warm-up routine usually starts with a walk. This could be as short as a quarter of a mile or as long as a mile, depending on how I’m feeling that day. Sometimes, the walk itself is most of the workout, especially when my asthma is acting up.

Dynamic stretching is another game-changer. Before I started marathon training, I had no idea how crucial it was. It’s about waking up your muscles and preparing them for the work ahead without overextending them. My dynamic stretching routine includes combining walking with stretches like lunges, knee grabs, and toe touches. The goal is to get the muscles warm and the blood flowing, which is especially important for someone with asthma. A good warm-up doesn’t just prevent injury; it helps me manage my breathing from the very start of the run.

Tip #2: Be Patient and Take It Slow

When I first started running seriously, I was excited—maybe too excited. I was creating my own non-official running events left and right (still prefer this to doing organized races to this day - yes I am a weirdo) and even a 50-mile ultramarathon. But I quickly learned that with asthma, taking it slow is crucial.

For example, after not playing soccer for five years, last year I decided to play again. And despite all the running, yoga, and high-intensity workouts I’d been doing, my lungs just weren’t ready for the quick bursts of energy soccer requires. My asthma flared up, and it was a stark reminder that my lungs needed time to adjust to new activities.

For anyone with asthma looking to get into running, the same rule applies: take it slow. If you’re not used to running, start by walking. Gradually increase your running intervals over time. You might need a longer training program than others—24 to 30 weeks instead of the standard 16 to 18 weeks—to allow your lungs to strengthen at their own pace.

Tip #3: Don’t Be Afraid to Walk

There’s no shame in walking, especially when asthma is part of the equation. I’ve had to learn this the hard way. I remember one particular long run while training for my first 50K. I was five miles into a 10-mile run when my knee started hurting. It wasn’t an asthma issue, but the pain was enough to make me reconsider my pace. I ended up walking the last five miles, which wasn’t easy on my ego. But walking allowed me to complete the run without further injury.

As someone with asthma, walking during a run isn’t just okay; it’s often necessary. If your asthma starts acting up, slow down and walk. If you can’t finish your run as planned, that’s fine. The important thing is to listen to your body and not push yourself to the point of an asthma attack or injury.

Tip #4: Always Focus on Your Breathe

Focusing on your breathing is perhaps the most challenging aspect of running with asthma. When an asthma attack starts, it’s easy to panic. Therefore, what I have done is instead of focusing on my entire breathe, I focus on creating loud audible exhales. By concentrating on pushing the air out, I make room for fresh air to come in naturally. One technique I use, especially on steep climbs, is what I call "locomotive breathing." It’s a series of intense, rhythmic exhales that keep my focus on the breath and away from the difficulty of the run. This technique has helped me manage my asthma on tough trails, even when climbing 14,000-foot peaks.

Tip #5: Just Like You Warm Up, Do a Cool Down

Growing up, I was used to sprinting and then coming to an abrupt stop, which always triggered my asthma. Now, I make sure to keep moving after a run, usually by walking for a few minutes. I also incorporate a 10-minute stretching routine after every workout. Cooling down helps my muscles recover and prevents the sudden drop in activity that used to set off my asthma.

Running with exercise-induced asthma isn’t easy, but it’s far from impossible. It takes patience, careful management, and a willingness to adapt. Always talk to your healthcare professional before starting any new exercise routine, especially if you have asthma. And remember, it’s not about how fast you go; it’s about finding a pace that keeps you healthy and happy. Whether you’re walking, running, or doing a bit of both, the most important thing is that you’re moving forward.

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.