| This information is based on a personal
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| | distance target. Now you are on the way
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| case study while I was training asthma
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| | to running better with asthma. I suggest
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| sufferers to be helicopter rescue crew in
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| | a 5 to 7km target at first and increase
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| Sydney. For many of you this may be
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| | to 10km. Again, run with a friend and you
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| interesting especially if you have
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| | inhaler and don't be afraid to walk if
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| ambitions to be involved in an emergency
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| | you feel your chest tightening. If you
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| service, the military or law enforcement.
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| | live in a cold climate, remember cold
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| And for others just wanting to start
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| | weather can aggravate the problem so
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| running better with asthma the same
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| | don't this in cold extremes. You may
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| principles will apply. Here are the
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| | even consider doing this indoors on a
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| steps.Step 1 - Lose Weight
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| | running machine. You have two aims: (1)
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| If you are overweight, you need to lose
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| | to complete the distance; (2) to do the
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| weight. All that extra work your body and
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| | distance with your breathing under
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| your lungs are going to do is not going
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| | control.Step 7 - Now Push Yourself (A
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| to help you running better with asthma so
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| | little at first)
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| get your weight under control first.Step
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| | To start running better with asthma you
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| 2 - Give up smoking and reduce the
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| | now need to push yourself over the same
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| alcohol intake
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| | distance of 7 to 10km. Increase your work
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| Believe it or not, may asthmatics smoke.
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| | rate in small increments and start to
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| If you smoke and you run, you are setting
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| | time yourself over the distance. The plan
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| yourself up for disaster. Reduce the
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| | is to start seeing small improvements
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| alcohol intake as well. This will help
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| | each week - this may be measured in
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| with the weight loss.Step 3 - Healthy
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| | seconds rather than minutes. Be patient
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| Eating
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| | and stick with this approach for several
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| Reduce your intake of fried foods and
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| | months and you will notice your times
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| vegetable oils and increase your intake
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| | improving - all the while you must be
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| of omega 3 essential fatty acids (EFA).
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| | controlling your breathing - not the
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| This will help reduce the inflammatory
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| | other way around if you are to begin
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| response and will definitely contribute
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| | running better with asthma.Breathing
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| to running better with asthma. Increase
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| | TechniquesLosing weight and learning how
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| your intake of filtered water (about 8-10
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| | to breathe properly while you exercise is
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| glasses per day, minimum and more if you
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| | more than half the battle to running
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| live in a hot/humid environment and/or
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| | better with asthma and the key here is to
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| you sweat a lot). Consume lots of green
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| | stay relaxed and not 'over-breathe'A
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| leafy vegetables - these tend to be
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| | technique I have found very useful for
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| higher in magnesium, manganese and other
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| | asthma sufferers is the Buteyko Technique
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| minerals that support healthy lung
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| | or Method. The Buteyko Method originated
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| function. A liquid mineral supplement
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| | in Russia in the 1950's by Russian
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| will also help significantly.Ideally you
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| | doctor, Konstantin Buteyko who linked
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| should supplement your diet with
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| | over breathing with a variety of
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| additional essential fatty acids. As an
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| | respiratory ailments, including
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| asthmatic, you need to be consuming about
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| | asthma.The method involves a series of
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| 5 gm of EFA per day and you can really
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| | breathing exercises done in a specific
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| only achieve this through supplements.
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| | manner and involving correct body use and
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| You'll be surprised how much of a
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| | also involves reduced breathing, simple
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| difference this will make!Step 4 - Warm
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| | life style changes and education about
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| up & Start Slowly
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| | medication and it's use (especially that
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| You definitely need to spend some time
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| | of bronchodilators).If you want to learn
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| warming up especially if you live in a
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| | about breathing and start running better
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| cold climate. The best way to do this is
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| | with asthma, find a Buteyko practitioner
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| to spend about 10 minutes doing some very
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| | in your area and enrol - especially if
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| low impact aerobic activity indoors on an
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| | time is important to you - i.e. if you
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| exercise bike or rowing machine.
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| | are training for a fitness test.As a
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| Alternatively, you could start with an
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| | final point, increased breathing during
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| easy walk. If you live in a cold country,
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| | exercise causes cooling and drying of the
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| wear plenty of warm clothes so you build
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| | lining of the air passages and it is
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| up heat. This will definitely help
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| | thought that this is what may cause
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| running better with asthma. if you are
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| | someone to get exercise-induced asthma.
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| new to any form of aerobic training, this
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| | This also explains why warm moist air
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| activity may be sufficient to start with.
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| | protects against exercise-induced asthma.
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| Remember you are trying to perform the
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| | Swimming rather than running, training in
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| activity and keep your breathing under
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| | warmer and moister air and warming up for
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| control and to do this you need to start
| |
| | longer periods can all help.Summary:To
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| slowly.Step 5 - Set Easy Time Targets At
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| | start running better with asthma you need
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| First
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| | to:
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| Start with an easy target. The last
| |
| |
|
| thing you want to do is put pressure on
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| | Lose weight, stop smoking and reduce
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| yourself. You need to first get used to
| |
| | your intake of alcohol, fried foods a
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| running for a certain period of time
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| | vegetable oils.Increase your intake of
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| before you can start running and walking
| |
| | essential fatty acids and minerals,
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| better with asthma. I suggest 10 minutes
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| | particularly magnesium and
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| in the form of run and walk - so the
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| | manganese.Spend time warming up before
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| idea is that you start walking as soon as
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| | you run.Build up your running slowly and
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| you feel your chest tightening. Take the
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| | aim to run for 7-10km continuously - all
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| time to get your breathing under control
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| | the while keeping your breathing under
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| and start a slow run as soon as you feel
| |
| | control.Consider enrolling in Buteyko
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| better. Have a friend run with you and
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| | Breathing Techniques to improve your
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| carry your inhaler. Your aim is to run
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| | breathing naturally.Paul Newland is a
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| for 10 minutes non-stop. This may take a
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| | health writer, sports training consultant
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| few weeks - don't rush it.Step 6 - Set A
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| | and martial arts instructor and runs the
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| Distance Target
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| | website.
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| Once you can run for 10 minutes, set a
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| |
|
