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