I’m really sorry that you had trouble getting off the ground with your first C25K run today.  I’ve been there and it can make you feel really defeated.  But there’s good news – there are SO many things you can do to better prepare yourself for your next run and you are going to feel incredible when you finish it!

So here’s my advice:

1.  Forget all about your first session.  Pretend it never happened, and go out there again tomorrow with a positive attitude about what you and your lungs can do.  I’ve come across so many asthmatics who have kicked butt at C25K (myself included!) and sometimes I think it helps to know that there are others who have conquered it.

2.  Most importantly, when was your asthma last assessed?  It’s a good idea to visit your doctor if you’re starting any sort of new exercise program, or if you think the severity of your asthma has changed recently.  My last assessment was incredibly useful, and helped me to realise that “mind over matter” was never going to relieve my symptoms.  Your asthma is essentially causing the muscles in your airways to spasm and constrict – there’s a very good reason why you stop breathing easily.  

3.  Carry your inhaler with you.  I usually wedge mine in my crop top, and although I almost never use it in the middle of a run anymore it’s a precaution that every asthmatic should take.  You know which asthmatics tend to die?  Not the chronic patients who are regularly hospitalised – it’s the ones with the mild symptoms who don’t carry their inhaler.  Scary, right?

4.  I’ve learned a few things about my own asthma, and there are some things I need to do in order to work around it.  First of all, I’m most asthmatic first thing in the morning so I can’t just wake up and run.  Secondly, I’m apparently the only person in the world whose asthma is triggered by toothpaste, so I can’t run happily until an hour after I’ve brushed my teeth.  This means that I need to plan my runs for the afternoons and evenings instead.  I cross the road when somebody is mowing their lawn, and I avoid jasmine and wattle when they’re in bloom (or hold my breath as I pass them).  You might notice some patterns of your own – perhaps foods to avoid?

5.  If you feel you might be on the verge of an attack, stop running.  Walk for as long as you need to.  You may find that you need to repeat some of the early weeks to build up your lung capacity, but know this – it gets easier the more you do it!

I guess the thing to remember is that asthma is something to be taken seriously.  The trick is to make sure that it’s being managed, that you’re sticking to your preventer/reliever regime even when you’re feeling fine.  Allow yourself half an hour to prep your lungs before you go, this will give you a better chance of success.

And know this: running is hard when you first start out.  It might feel as though it will take months before you get any better, but you will be AMAZED at how quickly your body will adapt to this new challenge!  

My other Couch to 5K posts are here: http://scarletwords.com/category/c25k/ – perhaps you’ll find some of my other tips helpful.

GOOD LUCK!  Can you drop by again soon and tell me how it’s going?  I’m happy to be your cheer squad!

x

I downloaded the app about 2 weeks ago and had every intention of starting, but some b#@tch at netball had other ideas and hence I’ve done my ankle. As soon as it’s back in shape I’m going to start… Can’t wait actually. Used to be quite a runner with the 800m & 3km, will be interested to see how long it takes me to get back to that fitness level.

Keep us posted on your progress!!

It is interesting to hear your take on it in regards to your asthma- I get asthma also but it is not usually sport induced (instead environmental factors play a part).

Liked your tips/things you have learned part- if I decide to try and stick to a program like this then I will need to come back and re-read it. Usually when I tell myself I am going to start running I do it two or three times then quit so a schedule would be a good thing I think.

best of luck!!!!