How to Run with Asthma

asthmatic lungs 300x240 How to Run with Asthma

Running with asthma is a real challenge, yet most people with asthma will benefit from some type of cardiovascular exercise because it helps increase lung capacity and function. After some research, experimentation, and consulting with my doctor, I’ve developed a set of controlled principles that help me get started comfortably and then slowly build my endurance so that running is no longer such a struggle.

1. Start each session with a dose of albuterol

About 5-10 minutes before I begin my run I take 2 quick puffs of Albuterol to get my lungs open and clear up any excess mucus. This also helps prevent any flare up while you are exercising. If you’re only planning to run three times per week this should be okay for most people, but please consult with your doctor.

2. Take it easy

I am naturally a heavy and agressive runner, so it took me some time to figure this part out. Here is my routine:

Week 1: Walk .25 mile at 3.5 MPH, Run .25 mile at 4MPH, Walk .25 mile at 3.5MPH
Week 2: Walk .25 mile at 3.5 MPH, Run .50 mile at 4MPH, Walk .25 mile at 3.5MPH
Week 3: Walk .25 mile at 3.5 MPH, Run .75 mile at 4MPH, Walk .25 mile at 3.5MPH
Week 4: Walk .25 mile at 3.5 MPH, Run 1 mile at 4MPH, Walk .25 mile at 3.5MPH
Week 5: Walk .25 mile at 3.5 MPH, Run 1 mile at 4.2 MPH, Walk .25 mile at 3.5MPH
Week 6: Walk .25 mile at 3.5 MPH, Run 1 mile at 4.3 MPH, Walk .25 mile at 3.5MPH

Once you get to this point, you should be able to increase your speed by .1 MPH per week and increase your distance by .25 mile per week until you reach your personal goal. It usually takes me about 12 weeks to work up to 3.1 miles (5K).

3. Pay attention to your breathing

People with normal lung function tend to listen to music or watch television while running. I find this to be a distraction and it can sometimes lead to an attack. I try to breathe normally and mentally count each time my foot hits the floor in sets of eight. This keeps me focused on how my lungs are working.

Additional Tips and Tricks

Try to run three times a week on every other day. Use a treadmill if possible. It is easier than running outside, allows you to control your speed, and there are less contaminants in the air to trigger an attack. It’s also better for me to run on an empty stomach. Try to breath through your nose as much as possible.

Drew’s Spinach Smoothie from the Dr. Oz Show

Nov29

superenergysmoothie 300x211 Drews Spinach Smoothie from the Dr. Oz Show Here’s the famous Spinach smoothie that Drew Manning recommends and mixed up on the Dr. Oz show. I’ve been having this as my breakfast for a couple of weeks now and absolutely love it. It has everything you need for a healthy breakfast. And it tastes so good that my 10 year old son will dring it. He says it tastes like a Reeces Peanut Butter cup.

Put the following in a blender and mix until it has the consistency of a smoothie:

1 Scoop of Vanilla Whey Protein
1 Big handful of spinach (about 2 cups)
½ banana
2 Tablespoons of peanut butter (I prefer smooth because it mixes better)
Approximately ¾ cup of unsweetened almond milk (I get mine at Trader Joes, but you can also substitute heavy whipping cream)
3 cups of ice

You should get about 20 ounces of smoothie that is a mint greeen color like the photo on the right.

Don’t let the color throw you off. It is delicious!

TRX Suspension Trainer Review

Nov25

TRXPROKIT 01 400x260 300x195 TRX Suspension Trainer Review Here’s my TRX Review. After reading about TRX for about a year, I finally ordered one and have been amazed by how versatile it is. I like it so much that I’ve added to my list of the best workouts.

The TRX Training system was created by former Navy Seal Randy Hetrick. He was looking for an full body workout system that he and his Seal Team could take anywhere in the world and get a great workout. The TRX system is sometimes called a “workout in a bag” and is used by troops in Afghanistan, Iraq and many other areas of the world. You may have also seen them used in popular fitness shows like The Biggest Loser.

The TRX Suspension Cable workout consists of a set of carefully crafted high strength straps that are put together to provide a great workout. The straps can be quickly adjusted and anchored behind a closed door, so be sure and order a kit with the optional door anchor if you plan on working out at home or on business trips. It can really attach to almost anything from a telephone pole to monkey bars.

One of the great things about the TRX straps is that they can be used by alomst any fitness level. Because they use your own body weight, you can vary the intensity of the workout just by moving your hand or foot position.

I recommend using the TRX system as a circuit training system. Choose a set of 5-6 exercises and do them in 45 second intervals and then take a 15 second break. After only five sets, you can get a great full body workout. Here’s an example of one of my TRX Workouts:

1. Squat with a hop at the top.
2. Chest press.
3. Arm Curl.
4. Back Pull
5. Triceps Press
6. Shoulder raise

The TRX Straps are especially good for rehabilitation after an injury. Due to the stretch that you get while working out, it can best be described as yoga and weight training combined.

WARNING: Just like P90X, TRX systems are highly popular and TRX Suspension Trainers show up on Craigslist and eBay. Only buy from FitnessAnywhere (TRXTraining.com)

You can buy the TRX Training system by clicking here. Keep checking back as I’ll be posting more TRX workouts and maybe a few videos.

TRX Closeout! Sale on TRX Suspension Trainer Force Kit

Nov7

Just got this email from TRX. They are introducing a new TRX Force Kit, so there is a sale on the existing TRX Suspension Trainer Force Kit. TRXForce 300x225 TRX Closeout! Sale on TRX Suspension Trainer Force Kit

You have to dig a little to get the sale, so follow these instructions.

1. Click here.
2. Click on TRX Suspension Trainers on the left.
3. Click the last kit on the page: CLOSEOUT: TRX FORCE Kit.

That’s it. Now you can workout like a Navy Seal, MMA Fighter or Biggest Loser contestant.