Hi, I’m Jonny Havey, an ultra runner with asthma. For as long as I can remember, my life as an athlete has been a balance between managing my asthma and chasing bigger, mere impossible goals (well at least that's what other people think). Now, growing up I was not a runner, but I loved playing soccer and when my Doctor told me at age 4 that I would never be able to play soccer (or be a runner), I was very upset. I didn't care much about being told that I couldn't be a runner at the time, but not playing soccer sounded miserable. Well, fast forward 30 years later, and I not only played soccer for almost 2 decades at a very high level, I am now a race winning ultra runner with asthma that has learned quite a few secrets over the years.

Which is why, I want to share my five biggest ultra-running secrets I’ve learned along the way with you today. These insights helped me push past asthma, conquer 100Ks, and thrive as a professional ultra runner with asthma.

Ultra-Runner Secret #1: If You Want It, You Will Run It

Everything starts with a desire. Growing up with asthma, I knew I’d face challenges others wouldn’t. But I also knew this: if I wanted something badly enough, I could find a way.

Back in April 2024 when a vision issue and the discovery of a hole in my heart led to unexpected medical tests, I could have let fear stop me from running ever again. Instead, I used that experience to fuel my determination. Desire became the driver that helped me conquer more than just races—it helped me reshape my limits and win my 1st 100K ultra marathon less than 6 months later.

I’ve met countless runners who didn’t believe they had what it took to go beyond marathons. But the truth is, if you want it badly enough, you’ll find a way. Whether you’re managing asthma like me or facing other obstacles, it all starts with the question: How much do you want this?

Ultra-Runner Secret #2: Forward is a Pace

One mantra I live by is: Forward is a pace. When I’m running a trail or climbing a mountain, I remind myself it’s not about being the fastest—it’s about moving forward, no matter the speed. I learned this from famous Peloton trainer and endurance athlete Robin Arzon, and had this reaffirmed by a father and son hiking duo on top of a 14,000-foot peak in Colorado. The fastest hikers, runners, bikers, don't usually win endurance races. No. The hikers, runners, and bikers who continue to move confidently no matter how they feel (even if they are moving slowly) are those who make it to the finish line and ultimately win the race.

This lesson hit home during my toughest training days. Injuries, breathlessness, and exhaustion could’ve derailed me, but I learned that even the smallest step forward is still progress (I highly recommend that you watch the YouTube video linked above, or listen to this podcast episode on your favorite podcasting platform linked here).

For athletes with asthma, this mindset is a game-changer. Some days are harder than others, but consistency wins the race. Ultra running rewards those who keep moving, no matter how slow the pace may feel.

Ultra-Runner Secret #3: Manage Your Energy Output by Monitoring Your Pace and Heart Rate

One of the most valuable lessons I’ve learned is how to manage energy, especially as someone with asthma. Ultra running isn’t just about physical endurance; it’s about strategy. For me, that meant mastering the balance between pace and heart rate.

Training at a Zone 2 heart rate—where I am able to sustain effort without overloading my breathing is essential. It taught me how to push my limits without burning out. This approach helped me go from struggling in shorter races to thriving in 100K ultras.

For any runner, but especially those managing asthma, understanding your energy reserves and training within them is key to avoiding burnout. I talk about this in detail in the YouTube video above and in the podcast episode with the same name (checkout my podcast on your favorite platform here).

Ultra-Runner Secret #4: Eat A Lot and Be Prepared to Not Want to Eat Anymore

Fueling isn’t optional—it’s survival. As an ultra runner, I quickly realized that what works in a marathon won’t cut it in ultras. For me, the secret is liquid calories (because at some point you aren't going to want to chew anymore).

Asthma can make it tough to eat solid food during a race, so I turned to calorie-dense hydrating powders (my favorite is the Skratch Labs Super High Carb Hydration Powder linked here). This empowers me to fuel and hydrate simultaneously, even when my body resisted solid foods. This strategy is a game-changer in races that are 30 or more miles in length and becomes more and more important the longer the race.

Experiment with what works for you, but don’t neglect your fueling plan—it’s just as important as your training.

Ultra-Runner Secret #5: Hydration, Electrolytes, and Salt

Hydration is about more than just drinking water—it’s about balance. I learned the hard way that without the proper amount of electrolytes and salt, water alone won’t sustain you through the grueling demands of ultra running (yes, I cramped up 37 miles into my 100K ultra this year, but forward is a pace, so I got to the next aid station, got a bunch of salt, and won the race anyway).

Using salt (like Himalayan Pink Salt linked here) and electrolyte mixes (my favorite is Liquid IV linked here) became a critical part of my race-day strategy. These tools helped me stay sharp and avoid dehydration, even during the toughest stretches. As someone managing asthma, staying hydrated also supports my breathing, ensuring I can stay in control when the miles get long.

Final Thoughts

My journey as an ultra runner with asthma has taught me that limits are often illusions. These five ultra running secrets—from pacing to fueling—helped me not only survive but thrive in a sport that demands everything.

If you’re an athlete with asthma, know this: your condition doesn’t define you. With the right mindset, strategies, and a relentless desire to improve, you can accomplish things you never thought possible. Ultra running isn’t just about the miles; it’s about the resilience you build along the way.

Keep moving forward, even when it feels impossible. Because in this sport—and in life—forward is always a pace.

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.