Older, plumper, faster, stronger: asthma, jogging & Pavlov
September 10, 2013 12:39 PM Subscribe
I'm a life-long asthmatic, I take a steroid inhaler (preventer) daily and use a reliever inhaler regularly. I'm trying for the second time to complete C25k. I had to stop the first attempt due to life getting in the way. Second time round, I swear just the anticipation of sessions I did before is enough to make my chest tight. I'm struggling so much lately I've abandoned the programme and just go for a jog for as long as I can, which is 20 -30 minutes. That's ok, and I'm sure as far as exercise goes is better than nothing, but I honestly never even get to have tired legs before I have to stop; because I stop when I run out of breath. So I'm not totally unfit in grandma terms. I walk everywhere, dance, stretch well, am flexible, can easily get off the floor without using my hands. I'm not bothered about my (2st over)weight. But I'd like to able to get to the point where jogging makes me tired, and I think this automatic chest-tightening - and associated panic - is a reflex from a lifetime of asthma being an issue.
I've checked previous asks: more medication is not the answer. More medication as far as asthma is concerned means a head-buzzing, arms-tingling, heart-thumping rush, without breathing necessarily easing, because basically that stuff is speed. I'm talking about if, on a run, I have to take the inhaler, and then still breathe with difficulty and have to take more, after I've already had a dose 15 mins before the run starts. I'm sure this is more psychological than physical. But then, just because it isn't physical, doesn't mean it cannot kill you.
I'm looking for some way to overcome my conditioned reflex to getting out of breath, which is,
1/ sit down and take your medicine, quick
2/ PANIC
Of course panicking is a very good way to bring on a full blown asthma attack.
Are there any asthmatics with tips about this? Are there any like mechanical fixes for asthma that people have tried? I seem to remember there was some Russian cure that involved taping your mouth closed at night and not taking the medicine tho have no idea if it even worked - but is there anything people have done fitness- or lifestyle-wise that improved the condition, and their confidence about the condition? But please, not the vacuuming your mattress every day stuff. Please assume that I'm either taking or have rejected from experience, all current official medical advice on asthma.
I've checked previous asks: more medication is not the answer. More medication as far as asthma is concerned means a head-buzzing, arms-tingling, heart-thumping rush, without breathing necessarily easing, because basically that stuff is speed. I'm talking about if, on a run, I have to take the inhaler, and then still breathe with difficulty and have to take more, after I've already had a dose 15 mins before the run starts. I'm sure this is more psychological than physical. But then, just because it isn't physical, doesn't mean it cannot kill you.
I'm looking for some way to overcome my conditioned reflex to getting out of breath, which is,
1/ sit down and take your medicine, quick
2/ PANIC
Of course panicking is a very good way to bring on a full blown asthma attack.
Are there any asthmatics with tips about this? Are there any like mechanical fixes for asthma that people have tried? I seem to remember there was some Russian cure that involved taping your mouth closed at night and not taking the medicine tho have no idea if it even worked - but is there anything people have done fitness- or lifestyle-wise that improved the condition, and their confidence about the condition? But please, not the vacuuming your mattress every day stuff. Please assume that I'm either taking or have rejected from experience, all current official medical advice on asthma.
The answer might be that your body is just not built for running distances, and that is okay. I love to run and was recently told by my doctor to stop forever, due to ongoing disc issues in my back that are never going to go away. That is hard to hear, no doubt. I'm dealing with it mentally, though, by thinking of all the other ways in which I can get exercise and be fit and healthy without putting undue stress on a body that can't handle one specific kind of thing, which is really a much better idea that forcing an activity that just doesn't work anymore. So yeah. Maybe running just isn't a good idea for you.
posted by something something at 1:06 PM on September 10, 2013 [1 favorite]
posted by something something at 1:06 PM on September 10, 2013 [1 favorite]
The problem most running novices have is they try to be RUNNING and GOING FAST and wind up where you are. You should be able to hold a slightly huffy-puffy conversation at your running pace, even if that's embarrassingly slow. "Slow down" is probably the best advice.
posted by Ghostride The Whip at 1:11 PM on September 10, 2013 [1 favorite]
posted by Ghostride The Whip at 1:11 PM on September 10, 2013 [1 favorite]
Response by poster: Not to threadsit (although I kind of am) but the problem is this: for the asthmatic, the slightly huffy-puffy conversation stage can't be maintained for any length of time because it leads to the lungs tightening up on the exhale, which leads to panic (because all asthmatics know where that gets you: sitting up gasping going purple in the face) which makes the lungs tighten up more. I'd like to able to ride that huffy-puffy stage for longer than I can. I realise I confused things by using the same phrase, out of breath, to mean both the asthmatic spasm and shortness of breath due to exertion.
So, as Lame_username says possibly the answer is to assume a jogging position and be resigned to being overtaken by people walking, at least at the beginning. But I will gratefully receive other suggestions.
posted by glasseyes at 1:36 PM on September 10, 2013 [2 favorites]
So, as Lame_username says possibly the answer is to assume a jogging position and be resigned to being overtaken by people walking, at least at the beginning. But I will gratefully receive other suggestions.
posted by glasseyes at 1:36 PM on September 10, 2013 [2 favorites]
The answer most of the time to shortness of breath while jogging is to go slower. Your cardio-vascular system gets training reponse improvements at significantly lower speeds than your muscular system.
I have exertional asthma and this is basically what I did. I found that it was almost impossible for me to jog at a pace that wasn't going to make me wheezy but it was actually not hard for me to do a fast-paced walk (4 mph as measured by the treadmill which is the pace I aim for when I am out and about) which gives me most of the same benefits and less risk of injury. I literally could not jog slowly enough, for whatever reason, to be able to breathe comfortably for more than about 15-20 minutes. I also do a lot of cycling and swimming and for some reason both of those forms of exercise are less trouble with my asthma even for longer periods.
posted by jessamyn at 1:52 PM on September 10, 2013 [2 favorites]
I have exertional asthma and this is basically what I did. I found that it was almost impossible for me to jog at a pace that wasn't going to make me wheezy but it was actually not hard for me to do a fast-paced walk (4 mph as measured by the treadmill which is the pace I aim for when I am out and about) which gives me most of the same benefits and less risk of injury. I literally could not jog slowly enough, for whatever reason, to be able to breathe comfortably for more than about 15-20 minutes. I also do a lot of cycling and swimming and for some reason both of those forms of exercise are less trouble with my asthma even for longer periods.
posted by jessamyn at 1:52 PM on September 10, 2013 [2 favorites]
Best answer: I've had asthma all my life and exercise a lot, but my asthma is triggered by cold, dry air, and running in the winters (I live in Boston) straight up sucks. I'm torn between the options you describe: not being able to breathe on the one hand, and taking so many hits of albuterol that it feels like my heart is going to jump out of my chest on the other. I also feel you on not getting real workout in; my runs in the winter are entirely limited by my lungs, and I don't feel a burn in my legs at all.
I've only found two ways to handle this. One is to just suck it up, take an extra hit of albuterol, and go for the run anyway. This is a pretty painful and possibly unhealthy approach, but I do take it from time to time, maybe once per week in the winter. The other is to seek out other ways to work out that don't exacerbate my condition as much. For example, I'll ride my bike, which is a little lower intensity than jogging and does not bother my asthma as much, or I'll go work out in the gym.
If you can figure out a way to workout at a time or place where your asthma is not triggered as hard, that could be a good way to lose some weight and improve your conditioning, which might make jogging easier. If you're out for a run and have an attack, you can do what I do: tell yourself you're not going to die, take a hit of your meds if you need to, and walk the rest of the way home, breathing out through pursed lips all the way.
posted by Aizkolari at 1:53 PM on September 10, 2013 [2 favorites]
I've only found two ways to handle this. One is to just suck it up, take an extra hit of albuterol, and go for the run anyway. This is a pretty painful and possibly unhealthy approach, but I do take it from time to time, maybe once per week in the winter. The other is to seek out other ways to work out that don't exacerbate my condition as much. For example, I'll ride my bike, which is a little lower intensity than jogging and does not bother my asthma as much, or I'll go work out in the gym.
If you can figure out a way to workout at a time or place where your asthma is not triggered as hard, that could be a good way to lose some weight and improve your conditioning, which might make jogging easier. If you're out for a run and have an attack, you can do what I do: tell yourself you're not going to die, take a hit of your meds if you need to, and walk the rest of the way home, breathing out through pursed lips all the way.
posted by Aizkolari at 1:53 PM on September 10, 2013 [2 favorites]
Best answer: I don't have asthma but I am a runner. You might want to check out the blog Damaris runs...With Asthma. She is a multiple-time marathoner who has been dealing with asthma for several years.
She often uses a heart rate monitor to monitor levels of exertion. I am not sure if I am remembering correctly but I believe she says that she notices a heart rate spike slightly before the full-on asthma attack. At that point there is a chance of being able to stop the attack by stopping and walking. Using a heart rate monitor might be a good option for you, you might be able to borrow one from a friend to find out if you experience something similar that would let you predict and be able to stop an attack. You can set one to beep if your HR goes higher than a certain number.
Another thing to look into is low heart rate training. I know some asthmatics have had luck with it, since the principle is to keep your heart rate below a certain amount. A common formula is 180-age. This is hard at first and for most people involves a lot of walking, especially on hills, but as you do it more and more your aerobic conditioning improves and you can do more and more jogging and less walking. And because your heart rate never gets very high, your likelihood of an attack is much lower.
Hope this is helpful, and good luck.
posted by matcha action at 1:54 PM on September 10, 2013 [2 favorites]
She often uses a heart rate monitor to monitor levels of exertion. I am not sure if I am remembering correctly but I believe she says that she notices a heart rate spike slightly before the full-on asthma attack. At that point there is a chance of being able to stop the attack by stopping and walking. Using a heart rate monitor might be a good option for you, you might be able to borrow one from a friend to find out if you experience something similar that would let you predict and be able to stop an attack. You can set one to beep if your HR goes higher than a certain number.
Another thing to look into is low heart rate training. I know some asthmatics have had luck with it, since the principle is to keep your heart rate below a certain amount. A common formula is 180-age. This is hard at first and for most people involves a lot of walking, especially on hills, but as you do it more and more your aerobic conditioning improves and you can do more and more jogging and less walking. And because your heart rate never gets very high, your likelihood of an attack is much lower.
Hope this is helpful, and good luck.
posted by matcha action at 1:54 PM on September 10, 2013 [2 favorites]
Hello, are you me? I have asthma, started C25K, quit after a bad asthma attack, and was afraid to try it again. I still have not tried it again, but I'm confused by why you don't want to try the C25K program again -- if you can run for 20-30 minutes, I don't think I understand why you don't want to try the interval training in C25K, which at least for me, is much easier on my lungs that a full out run, and would allow you to build up some edurance. Is the problem that you just feel too much anxiety about the idea of doing that program? If so, can you try out a different interval training program,
Is your asthma sensitive to caffeine? I haven't tried C25K again, but I do work out hard on the elliptical at the gym, and I've found that if I chug a strong cup of iced coffee about 20 minutes before I start, it seems to help. It's a good placebo, if nothing else.
I've also found that yoga has helped with my asthma overall. I think to run you have to control your breathing to some extent (sort of like swimming, only not as extreme), and this is really hard and panic-inducing for some asthmatics. I've noticed that since I started doing yoga, which focuses on controlled and balanced breathing, my asthma is in better control, and it's under really great control when I'm on the elliptical.
posted by OrangeDisk at 1:58 PM on September 10, 2013
Is your asthma sensitive to caffeine? I haven't tried C25K again, but I do work out hard on the elliptical at the gym, and I've found that if I chug a strong cup of iced coffee about 20 minutes before I start, it seems to help. It's a good placebo, if nothing else.
I've also found that yoga has helped with my asthma overall. I think to run you have to control your breathing to some extent (sort of like swimming, only not as extreme), and this is really hard and panic-inducing for some asthmatics. I've noticed that since I started doing yoga, which focuses on controlled and balanced breathing, my asthma is in better control, and it's under really great control when I'm on the elliptical.
posted by OrangeDisk at 1:58 PM on September 10, 2013
In Australia, asthmatic children are commonly sent to swimming lessons, because the breathing control you need to swim properly is supposed to be good for them. If you have access to a swimming pool perhaps that would be a good alternative way to get used to being out of breath?
posted by jacalata at 2:02 PM on September 10, 2013 [1 favorite]
posted by jacalata at 2:02 PM on September 10, 2013 [1 favorite]
I would like to add a voice to the chorus of swimming.
But also: You're not going to get to the point that your legs will be tired from running for a while. Running is more difficult as a cardiovascular exercise than it is in any other way. I can run three or four miles and not really feel it in my legs, but that doesn't mean that I'm not breathing hard or that my joints and mid-section aren't feel beaten up.
And it's also high allergy season for me, which might make your breathing problems worse. My mom is pretty much white-knuckling her way through the next month with her inhaler in hand - maybe it's just not a good time to start C25k?
posted by ablazingsaddle at 2:21 PM on September 10, 2013 [1 favorite]
But also: You're not going to get to the point that your legs will be tired from running for a while. Running is more difficult as a cardiovascular exercise than it is in any other way. I can run three or four miles and not really feel it in my legs, but that doesn't mean that I'm not breathing hard or that my joints and mid-section aren't feel beaten up.
And it's also high allergy season for me, which might make your breathing problems worse. My mom is pretty much white-knuckling her way through the next month with her inhaler in hand - maybe it's just not a good time to start C25k?
posted by ablazingsaddle at 2:21 PM on September 10, 2013 [1 favorite]
Hi :) I am an asthmatic (similar to you, daily steroid + rescue inhaler) who has had success with C25K.
Basically, two things helped, and unfortunately they are contrary:
1) as others have said, jogging so slowly that you are basically going walking speed
2) jogging inside, on a treadmill
The problem for me was that jogging on the treadmill made it a lot harder to control my speed, because I felt so ridiculous setting the thing to 4.0 or 4.5 - but once I got over it, that was the solution. My asthma is really sensitive to temperature, humidity, and allergens, so running outside just was not realistic for me. For the record - though I completed the program, I have never been able to substantially up my speed (I got to the point where I could go 5mph on the treadmill for 5k, but that's not exactly speedy) for any length of time without aggravating my lungs.. Interval training has helped a little, but I think that my asthma is going to keep me a slowpoke. It's still good exercise.
Also, if your asthma flares up with reflux (weirdly common!) avoid running after you eat. If I eat dairy I have to wait like three hours before I run, or I'm coughing and wheezing the whole time.
posted by goodbyewaffles at 2:46 PM on September 10, 2013
Basically, two things helped, and unfortunately they are contrary:
1) as others have said, jogging so slowly that you are basically going walking speed
2) jogging inside, on a treadmill
The problem for me was that jogging on the treadmill made it a lot harder to control my speed, because I felt so ridiculous setting the thing to 4.0 or 4.5 - but once I got over it, that was the solution. My asthma is really sensitive to temperature, humidity, and allergens, so running outside just was not realistic for me. For the record - though I completed the program, I have never been able to substantially up my speed (I got to the point where I could go 5mph on the treadmill for 5k, but that's not exactly speedy) for any length of time without aggravating my lungs.. Interval training has helped a little, but I think that my asthma is going to keep me a slowpoke. It's still good exercise.
Also, if your asthma flares up with reflux (weirdly common!) avoid running after you eat. If I eat dairy I have to wait like three hours before I run, or I'm coughing and wheezing the whole time.
posted by goodbyewaffles at 2:46 PM on September 10, 2013
Find another doctor. Get better drugs. There have been lots of improvements in recent years and not all doctors are up on the latest.
Something you should be using is a long-acting beta-2 agonist. Albuterol is a short-acting beta-2 agonist.
One drug to consider is Advair, which is a combination of inhaled anti-inflammatory steroid and Serevent, which is a long-acting beta-2 agonist. You can use the long-acting beta-2 agonist in Advair, taken twice a day at regular times and add the short-acting albuterol shortly before exercising. The long-acting and short-acting drugs work well in combination and should improve your response to exercise.
posted by JackFlash at 3:01 PM on September 10, 2013
Something you should be using is a long-acting beta-2 agonist. Albuterol is a short-acting beta-2 agonist.
One drug to consider is Advair, which is a combination of inhaled anti-inflammatory steroid and Serevent, which is a long-acting beta-2 agonist. You can use the long-acting beta-2 agonist in Advair, taken twice a day at regular times and add the short-acting albuterol shortly before exercising. The long-acting and short-acting drugs work well in combination and should improve your response to exercise.
posted by JackFlash at 3:01 PM on September 10, 2013
i'm on the same meds as you and i have the same problems! i agree with the others - run slower at first - more like a brisk walk. i also echo the suggestion of the treadmill. to help keep me to a good walking pace, i like to put on a tv show - helps the time pass and i'm not bored by the lack of really pushing myself.
posted by nadawi at 4:00 PM on September 10, 2013 [1 favorite]
posted by nadawi at 4:00 PM on September 10, 2013 [1 favorite]
Response by poster: Thank you, these are really useful. It's good to know it takes much longer for the cardio-vascular system to get used to exercise than the muscles - that explains a lot. something something, I'm sorry to hear you've had to stop running. I also really enjoy it, the first time in my life I've ever 'got' why people exercise. I would be heartbroken if I have to stop.
I literally could not jog slowly enough Oh no, I hope this won't happen! There is a humiliation in being overtaken by pedestrians but By Jingo if that's what it takes...
OrangeDisk, thanks for the suggestions. I do yoga but never the breathing exercises, they don't help, they just make me nervous. I guess I've got a way to go before I can suppress that reflex but I literally have had asthma all my life. I've spent a lot of time ignoring it and getting 'surprised' by the consequences so noone in my family will go on the least little expedition with me without checking I have my inhaler! But thinking about my breathing has always been counter-productive, and that seems to be getting worse. And yes, ablazingsaddle, this year has been terrible for allergies. I've been taking an anti-histamine - which really worked for tolerating my daughter's cats tho not for the jogging - but I would love to be able to take less medicine, not more.
JackFlash, thanks for the suggestions. I have an asthma review in a couple of weeks, I will see what they say about it. Though as I said above I would love to be taking less drugs.
I guess I will go slow, jog and walk and also look into using a heart rate monitor. Thank you all.
posted by glasseyes at 5:23 PM on September 10, 2013
I literally could not jog slowly enough Oh no, I hope this won't happen! There is a humiliation in being overtaken by pedestrians but By Jingo if that's what it takes...
OrangeDisk, thanks for the suggestions. I do yoga but never the breathing exercises, they don't help, they just make me nervous. I guess I've got a way to go before I can suppress that reflex but I literally have had asthma all my life. I've spent a lot of time ignoring it and getting 'surprised' by the consequences so noone in my family will go on the least little expedition with me without checking I have my inhaler! But thinking about my breathing has always been counter-productive, and that seems to be getting worse. And yes, ablazingsaddle, this year has been terrible for allergies. I've been taking an anti-histamine - which really worked for tolerating my daughter's cats tho not for the jogging - but I would love to be able to take less medicine, not more.
JackFlash, thanks for the suggestions. I have an asthma review in a couple of weeks, I will see what they say about it. Though as I said above I would love to be taking less drugs.
I guess I will go slow, jog and walk and also look into using a heart rate monitor. Thank you all.
posted by glasseyes at 5:23 PM on September 10, 2013
It is funny that people are suggesting swimming as an alternative. Swimming pool chlorine is a strong asthma trigger for me.
I am also a lifelong asthmatic. I don't need a daily steroid, just a rescue inhaler. I never tried to be a runner because it was always so hard to enjoy. Then one day, I decided I wanted to finish a marathon. Every man's Everest as the saying goes. I tackled an activity that I spent my life dreading.
I joined a running group and couldn't even finish the short diagnostic run that was meant for sorting runners into groups by speed. However, over the year I committed to training, I learned how to properly pace myself, even if it meant that I was barely moving faster than walking. You get used to it! Ladies with strollers may pass you, it's ok! Do things at the pace that allows you to continue and trust that you will eventually make gains.
Over time my speed improved, as did my confidence, but my initial speed was about the same as walking but with the form of a jogger. It really helps to have other people to run with that run at the same speed, so you're not tempted to go faster than is right for you or your group.
I used interval running, AKA the Jeff Galloway method. This method uses a ratio of walk breaks to "running" that can be adjusted as needed.
I kept to a graduated plan that allowed me to increase speed and distance slowly but surely. I also did cross training in the gym with weights (first time in my life) to strengthen leg muscles and avoid injury.
I also made sure to use my inhalers correctly--meaning WITH a spacer. It may be worth mentioning to your doctor that you're trying to do more activity and see if there are other inhalers that are better suited for your goals.
Good luck! I finished my marathon, in my own time and on my own steam!
posted by dottiechang at 5:24 PM on September 10, 2013 [1 favorite]
I am also a lifelong asthmatic. I don't need a daily steroid, just a rescue inhaler. I never tried to be a runner because it was always so hard to enjoy. Then one day, I decided I wanted to finish a marathon. Every man's Everest as the saying goes. I tackled an activity that I spent my life dreading.
I joined a running group and couldn't even finish the short diagnostic run that was meant for sorting runners into groups by speed. However, over the year I committed to training, I learned how to properly pace myself, even if it meant that I was barely moving faster than walking. You get used to it! Ladies with strollers may pass you, it's ok! Do things at the pace that allows you to continue and trust that you will eventually make gains.
Over time my speed improved, as did my confidence, but my initial speed was about the same as walking but with the form of a jogger. It really helps to have other people to run with that run at the same speed, so you're not tempted to go faster than is right for you or your group.
I used interval running, AKA the Jeff Galloway method. This method uses a ratio of walk breaks to "running" that can be adjusted as needed.
I kept to a graduated plan that allowed me to increase speed and distance slowly but surely. I also did cross training in the gym with weights (first time in my life) to strengthen leg muscles and avoid injury.
I also made sure to use my inhalers correctly--meaning WITH a spacer. It may be worth mentioning to your doctor that you're trying to do more activity and see if there are other inhalers that are better suited for your goals.
Good luck! I finished my marathon, in my own time and on my own steam!
posted by dottiechang at 5:24 PM on September 10, 2013 [1 favorite]
Is the inhaled steroid fluticasone? If not, see if your doctor will let you try that. It works great for me.
YMMV, but the advair dry powder (salmeterol?) stuff GAVE me attacks, because the powder irritated my lungs. I recommend caution. Albuterol works fine.
My (personal) treatment strategy is to find my triggers and eliminate them. Inhaled steroids to make the lungs less sensitive to irritants in general, and antihistamines to counteract allergies. If the inflammation process never has a chance to start, I don't need any kind of rescue inhaler. Not everyone is lucky enough to be able to make this work, but everyone should do the most they can to eliminate triggers.
Also, make sure the asthma you are suffering from is actually exercise induced and not allergy induced. I personally am hugely allergic to mold, and for some reason it only affects my lungs. So in the late summer, I have phantom asthma attacks from the mold in the air even though I don't have any other allergic symptoms. I'm sure if I did a peak flow test, I'd show diminished capacity for all of August and September.
Also too, triggers are cumulative. If you live in a dusty area and are allergic to something, then you will be far more susceptible to attacks from other irritants. Since asthma is an inflammation disease, every little bit of inflammation reduces the threshold for an attack.
So another bit of advice might be to ask your doctor if it is alright to take an antihistamine and a shot of the rescue inhaler before running as sort of a prophylactic. Or even an NSAID or some kind of longer acting bronchodilator pill. (I know they used to make albuterol pills, maybe something like that is a possibility while you get started with running.) Maybe something like Combivent as a pre-exercise prophylactic?
Lastly, I did something along the same lines as you. Started running, and having asthma attacks. What worked for me, but I can't recommend for obvious reasons, is to just keep up with it. After a week or two, the exercise induced attacks went away. I don't know why.
(Double lastly: learn to work through the panic. This helped me immensely with my asthma control, because the panic absolutely caused me to clench all my muscles and make things worse. Practice breathing slowly and with your diaphragm. Asthmatics tend to try to breathe with their ribcages, and this also is counter productive.)
posted by gjc at 5:46 PM on September 10, 2013 [1 favorite]
YMMV, but the advair dry powder (salmeterol?) stuff GAVE me attacks, because the powder irritated my lungs. I recommend caution. Albuterol works fine.
My (personal) treatment strategy is to find my triggers and eliminate them. Inhaled steroids to make the lungs less sensitive to irritants in general, and antihistamines to counteract allergies. If the inflammation process never has a chance to start, I don't need any kind of rescue inhaler. Not everyone is lucky enough to be able to make this work, but everyone should do the most they can to eliminate triggers.
Also, make sure the asthma you are suffering from is actually exercise induced and not allergy induced. I personally am hugely allergic to mold, and for some reason it only affects my lungs. So in the late summer, I have phantom asthma attacks from the mold in the air even though I don't have any other allergic symptoms. I'm sure if I did a peak flow test, I'd show diminished capacity for all of August and September.
Also too, triggers are cumulative. If you live in a dusty area and are allergic to something, then you will be far more susceptible to attacks from other irritants. Since asthma is an inflammation disease, every little bit of inflammation reduces the threshold for an attack.
So another bit of advice might be to ask your doctor if it is alright to take an antihistamine and a shot of the rescue inhaler before running as sort of a prophylactic. Or even an NSAID or some kind of longer acting bronchodilator pill. (I know they used to make albuterol pills, maybe something like that is a possibility while you get started with running.) Maybe something like Combivent as a pre-exercise prophylactic?
Lastly, I did something along the same lines as you. Started running, and having asthma attacks. What worked for me, but I can't recommend for obvious reasons, is to just keep up with it. After a week or two, the exercise induced attacks went away. I don't know why.
(Double lastly: learn to work through the panic. This helped me immensely with my asthma control, because the panic absolutely caused me to clench all my muscles and make things worse. Practice breathing slowly and with your diaphragm. Asthmatics tend to try to breathe with their ribcages, and this also is counter productive.)
posted by gjc at 5:46 PM on September 10, 2013 [1 favorite]
First, clarify for yourself why you want to run/jog. If your aim is to maximize health benefits and go for the longest life span possible, this is the study you want - PMID: 23449779
"Longevity in Male and Female Joggers"
Key points:
1)The lifespan age-adjusted survival advantage for male joggers was 6.2 years and female 5.6 years gained in all-cause mortality: "In conclusion, our results based on a long-term follow-up of a large random sample of men and women show that joggers live, on average, 6 years longer than do nonjoggers."
2)The advantage is U shaped - there definitely is such a thing as too much jogging, and the 'too much' begins at shockingly low numbers - see point (3)
3)The optimum is:
a)PACE: slow joggers (5 miles per hour) had the lowest hazard ratios, the medium paced joggers (6 miles per hour) had higher though still favorable hazard ratios, and the fast joggers (7 miles per hour and more) had increased hazard ratios. Optimum: slow paced jogging
b)QUANTITY: optimum levels of jogging were between 1-2.4 hours a week
c)FREQUENCY: optimum levels were 2-3 sessions per week, and anything above 3 was associated with increased hazard ratios.
From the study: "It should be kept in mind that, even for younger persons, slow jogging is considered vigorous"
Take a careful look at those numbers (the full study is in the link). Are you sure you are not trying to overdo it?
The next study references exercise-induced asthma, so that must be kept in mind, but it might be something to consider - PMID: 9111435
Blocking effect of vitamin C in exercise-induced asthma.
More evidence:
Vitamin C Reduces Exercise-Induced Bronchoconstriction (Asthma) Symptoms
Having adequate levels of vit. C won't hurt, even if it doesn't help in your case. However, the key is to remember that it takes very little to actually derive the greatest benefits from jogging - so little that you may be able to do it without resorting to heroic measures.
posted by VikingSword at 6:11 PM on September 10, 2013
"Longevity in Male and Female Joggers"
Key points:
1)The lifespan age-adjusted survival advantage for male joggers was 6.2 years and female 5.6 years gained in all-cause mortality: "In conclusion, our results based on a long-term follow-up of a large random sample of men and women show that joggers live, on average, 6 years longer than do nonjoggers."
2)The advantage is U shaped - there definitely is such a thing as too much jogging, and the 'too much' begins at shockingly low numbers - see point (3)
3)The optimum is:
a)PACE: slow joggers (5 miles per hour) had the lowest hazard ratios, the medium paced joggers (6 miles per hour) had higher though still favorable hazard ratios, and the fast joggers (7 miles per hour and more) had increased hazard ratios. Optimum: slow paced jogging
b)QUANTITY: optimum levels of jogging were between 1-2.4 hours a week
c)FREQUENCY: optimum levels were 2-3 sessions per week, and anything above 3 was associated with increased hazard ratios.
From the study: "It should be kept in mind that, even for younger persons, slow jogging is considered vigorous"
Take a careful look at those numbers (the full study is in the link). Are you sure you are not trying to overdo it?
The next study references exercise-induced asthma, so that must be kept in mind, but it might be something to consider - PMID: 9111435
Blocking effect of vitamin C in exercise-induced asthma.
More evidence:
Vitamin C Reduces Exercise-Induced Bronchoconstriction (Asthma) Symptoms
Having adequate levels of vit. C won't hurt, even if it doesn't help in your case. However, the key is to remember that it takes very little to actually derive the greatest benefits from jogging - so little that you may be able to do it without resorting to heroic measures.
posted by VikingSword at 6:11 PM on September 10, 2013
Response by poster: 40 minutes, 3 miles very slow jogging + walking (probs 2/3 jogging), legs aching like a mo-fo. Took me minutes to recognise the feeling. Thank you so much everybody. Hot bath time.
posted by glasseyes at 11:06 AM on September 11, 2013 [4 favorites]
posted by glasseyes at 11:06 AM on September 11, 2013 [4 favorites]
Response by poster: VikingSword, it was most unheroic, and highly satisfying.
posted by glasseyes at 11:14 AM on September 11, 2013 [2 favorites]
posted by glasseyes at 11:14 AM on September 11, 2013 [2 favorites]
Very happy for you, glasseyes, keep at it. Remember two things: do not overdo it, and keep exercising consistently. Research shows when it comes to exercise, best is slow but steady.
posted by VikingSword at 11:41 AM on September 11, 2013 [1 favorite]
posted by VikingSword at 11:41 AM on September 11, 2013 [1 favorite]
3 miles in 40 minutes isn't even really THAT slow. That's about a 13 minute mile, which is totally reasonable even without walking a third. Congratulations and good luck with the program. You will find that as your anxiety lessens and your system gets used to it, it will get easier to go faster without as much trouble.
posted by Lame_username at 11:58 AM on September 11, 2013 [1 favorite]
posted by Lame_username at 11:58 AM on September 11, 2013 [1 favorite]
Well done!
posted by Aizkolari at 12:22 PM on September 11, 2013 [1 favorite]
posted by Aizkolari at 12:22 PM on September 11, 2013 [1 favorite]
Response by poster: Update: have been prescribed Seretide, which is salmeterol xinafoate/fluticasone propionate. Sorry, don't know what that is in American, but it might be just what JackFlash said! Coolness.
posted by glasseyes at 3:59 AM on September 17, 2013
posted by glasseyes at 3:59 AM on September 17, 2013
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posted by Lame_username at 1:01 PM on September 10, 2013 [3 favorites]