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Discussion Starter · #1 ·
I'm currently recovering from surgery for a wound I've had for a year and a half, and I feel like I'll finally be able to get back on track with exercise. I'll be off crutches in about a week and I'd like some info on running. I've always loved the idea of being a runner/jogger and I'd like to know how to start. I have asthma and I'm overweight, so I think starting moderately is probably a good idea, but are the any runners who have advice for me? Basically, here are my questions:<br><br>
Do you know any runners with asthma (or are you one)? What do they do to deal with the problem?<br><br>
What is a reasonable work out goal to set for myself if I'd like to run daily? Should I focus on time? For how long should I run?<br><br>
Any other advice?<br><br>
Thanks guys! I hope you can help me out!
 

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I don't have any advice for managing your asthma, but I can recommend the couch to 5k programme. You can find it here: <a href="http://www.c25k.com" target="_blank">www.c25k.com</a>
 

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First of all, good for you for being ready to get out there and get running! While I can't help with the asthma question, I hope I can help with the others. First head over to your local running store and get fitted for some shoes! They'll watch how you walk and get you in the right gear. You can always write down the type and shop around for the best deal (sometimes they are a little pricey).<br><br>
Definitely start out slow and don't overdo it or you'll end up hating it. One of my friends is using this plan to get her started running and is having great results...<br><a href="http://www.coolrunning.com/engine/2/2_3/181.shtml" target="_blank">http://www.coolrunning.com/engine/2/2_3/181.shtml</a><br><br>
When you run, remember that its fun and you're doing it for you! Compete with yourself and you can't lose! Have fun!
 

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Well... I consider myself a runner, but <b>I don't and won't run everyday.</b> It really is up to you and what your body tells you it can do. I run 35-45 miles a week, and I will run up to 18 miles in one shot, but I just KNOW my body cannot do 4-5 miles a day 7 days a week. I have tried and its better for my body to do 4 days a week, I tried 5 and was puking from the stress.<br><br>
It is interesting to me that you said the "idea of being a runner" thats why I say PLEASE dont stress yourself that you have to run everyday <i><b>just to be a runner</b></i> if your body just cant. Am I any less of a runner that I would rather push for a 20 on sunday?<br><br>
On that note, when I started running I remember 3 miles at one shot being a huge accomplishment. That was more than.... 8 years ago? So take your time, use a C25K plan to start, but listen to your body. Take a day off, but not too much more. Just go out and walk if its too sore. but sometimes moving helps the soreness.<br><br>
Most important clues that youre overdoing it:<br>
1) ankle or knee pain, dull but constant always there. Knees esp on downward or upward angles or stairs<br>
2) overly tight muscles- "cant bend my leg bc its too tight", stretching might help if its mild<br>
3) fatigue. I am talking- wont lift your arm tired, oversleeping<br>
4) Over eating.<br>
5) restlessness- cant sleep<br><br>
I think esp with being a little over weight be super careful how much stress youre putting on your joints, depending how much extra weight youre carrying you might be adding stress to your knees/hips just because they are not aligned right. These injuries keep your out of the circut for like MONTHS and then you lose a lot of your strength. I can injure my ankle and be back at walking less than a mile with any run that I go out with.<br><br>
Pay attention to your form. Watch you tube videos, read up at runnersworld.com<br><br>
Maybe, since youre coming off of an injury, you can enlist a <b><span style="text-decoration:underline;">physical therapist</span></b> to help you with your goals? you dont want to end up re-hurting yourself. I have been in physical therapy for 2- 6 month periods bc of my knees and they are incredibly insightful.<br><br>
PM me if you want to talk! sorry for writing so much! definitely a passion of mine <img alt="" class="inlineimg" src="/images/smilies/blush.gif" style="border:0px solid;" title=":eek:"><br><br>
ps- POTASSIUM! eat potatoes... they will keep you less sore <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> people lie when they think bananas are the best :p
 

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Discussion Starter · #5 ·
Thanks everyone for the great advice and links! I'll be sure to check them all out and ask my doctor to help me set up a good plan.
 

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I'm not a runner, that's why I'm interested in this thread. However, I have asthma too. I got myself up to running a mile a day for a few months last year as a warm up to weight lifting and other aerobics. A mile isn't much, but when you have asthma it can feel like a lot. I'd like to get back into that habit and run for longer periods.<br><br>
I had a trainer help me and here's what I did: wore a heart rate monitor and ran until my heart rate got above my target zone, then walked until it got below my target zone, then ran, then walked and so on... to keep my heart rate within my target zone. We did that for all the exercises, but that really helped me build up my running ability. (Now, in the last few months I've slacked off more... I need to get back into it).<br><br>
The way I handled my asthma was to use my medications regularly. As I built up my fitness, I used fewer medications <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br>
But when I first started running, I felt more comfortable holding my rescue inhaler in my hand as I ran. It gave me the confidence I needed to push myself. And it's one reason that I chose to run indoors at a gym - that way, if I had a serious asthma attack, there'd be people there who had a responsibility to call 911. (I wouldn't just be alone on the side of a mountain, you know?)
 

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I agree with Elaine, the heart rate monitor will be a great tool to use to make sure you dont over do it, but still make sure you put in an effort and get benifit <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
I have been looking into some myself to make sure I get the most out of my workouts <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> They come with GPS trackers, or just the pulse rate (those are cheaper!) and can print out all sorts of awesome motivational things to your computer!
 

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Hi!<br><br>
I have asthma (or used to). I haven't really had any problems with it since going vegan, except the occational chest tightness. Even then, it's not enough to stop me from running, so I'm not sure if I can help. But, the current men and women's marathon world record holders both have asthma, so you're in good company!<br><br>
I think the most important thing to remember is to run slow. Very slow. A lot of people go out on every run and treat it like a race. You'll burn out that way. Running should be easy and fun. Run with a smile on your face!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>mazikeen</strong> <a href="/forum/post/2842826"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I don't have any advice for managing your asthma, but I can recommend the couch to 5k programme. You can find it here: <a href="http://www.c25k.com" target="_blank">www.c25k.com</a></div>
</div>
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I completely agree!!! I'm on week 2 <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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I just actually started the couch to 5k today. Sort of. I feel kind of ashamed admiting this but to start out I am only doing half the 8 reps that are suggested for week one and taking a longer cooling off walk to finish it. I guess it's more pre week one than anything. Everything here is uphill and I have been really lay over the winter so I can't say I am entirely suprised. Helps to remind myself that I am at least doing SOMETHING, which is more than I was doing before <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>andrealeeanne</strong> <a href="/forum/post/2842811"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
.........<br>
Any other advice?<br><br>
Thanks guys! I hope you can help me out!</div>
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Well, one thing ya gotta do is... Stay Clear of those Sandmen!!! The road to Sanctuary ain't easy.<br><br>
(Obscure sci-fi reference, but seeing as you've got a "Dr Who"-inspired avatar, I thought you might like it...)<br><br>
Oh- I live in Upstate NY, and a local radio station (WGY) just started a program for women- they have a guided program where you take it gradually, and after about 2 months, you're running a solid 5-kilometer race. This is in preparation for a local race for women, but even if you can't participate, you might find it of use. If I can find it I'll post the link.<br><br><br>
EDITED TO ADD: here's the link: <a href="http://www.wgy.com/pages/kellysteam/" target="_blank">http://www.wgy.com/pages/kellysteam/</a><br><br>
Go to the bottom- there's another link for ESPN's "Counch to 5K Training Plan". Or click on that link directly:<br><br><a href="http://www.coolrunning.com/engine/2/2_3/181.shtml" target="_blank">http://www.coolrunning.com/engine/2/2_3/181.shtml</a><br><br>
ETAA: Oops- backread more carefully and a few other folks have already posted links to that running program.
 

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Great thread!! I want to start running too <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> I'm going to look into the Couch to 5k program.
 

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I just started running about a month ago. Consider giving barefoot a try, it's quite fun. I started here: <a href="http://therunningbarefoot.com/?page_id=10" target="_blank">http://therunningbarefoot.com/?page_id=10</a> A couple blisters and a bit of soreness for the first couple weeks, but now I'm up to 1.25 miles, with much less effort/pain than when shod.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>obankobi</strong> <a href="/forum/post/2857732"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I just started running about a month ago. Consider giving barefoot a try, it's quite fun. I started here: <a href="http://therunningbarefoot.com/?page_id=10" target="_blank">http://therunningbarefoot.com/?page_id=10</a> A couple blisters and a bit of soreness for the first couple weeks, but now I'm up to 1.25 miles, with much less effort/pain than when shod.</div>
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That does sound like a lot of fun, I would give it a try but my neighborhood isnt the place to be barefoot.<br>
I'm about to leave to go a for a run for the first time in four years, just going to stretch and warm up first.
 

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I didn't enjoy running until I allowed myself to run slowly. When I first started about two years ago, I was running 12-13 minute miles and considered 2 miles to be an extremely long run. I kept at it though, and I can't even begin to tell you what a world of difference running regularly has made in my life.<br><br>
So I guess- know what your limitations are and be okay with them. Take it easy at first, go as slowly as you need to. Distancing yourself from what other people view as fast/slow/whatever will make it easier for you to fall in love with running as something that you're doing for yourself ... and then, speed and mileage will follow naturally. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
I didn't do C25K (I just got on a treadmill 3-4 times a week and ran 1-2 miles at first) but it looks like a good program. Don't be afraid to take extra walk breaks if you need them, and if something feels really wrong, stop. One of my running buddies has asthma, and she's really good about just bowing out gracefully if she feels like a particular run is more than she can handle that day.<br><br>
Consider going to a running store and getting fitted for shoes that correspond to your gait. I overpronate and unless someone had pointed that out to me, I probably would have bought the wrong shoes and ended up with all kinds of injuries. Good shoes are worth the money (unless you're considering going barefoot, in which case... start slowly is all I have to say).<br><br>
I'd also like to echo what Hannah&me has to say in terms of injuries/overtraining. I'm just getting over a pretty nice case of piriformis syndrome, so this is really fresh on my mind- take the time to stretch daily, and don't increase your mileage by more than 10% per week. Sounds strict, but the one week I broke those rules I got burned.<br><br>
If you have any more questions feel free to ask. Happy running!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>vegansarawr</strong> <a href="/forum/post/2858084"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
That does sound like a lot of fun, I would give it a try but my neighborhood isnt the place to be barefoot.<br>
I'm about to leave to go a for a run for the first time in four years, just going to stretch and warm up first.</div>
</div>
<br>
Good luck!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>obankobi</strong> <a href="/forum/post/2857732"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I just started running about a month ago. Consider giving barefoot a try, it's quite fun. I started here: <a href="http://therunningbarefoot.com/?page_id=10" target="_blank">http://therunningbarefoot.com/?page_id=10</a> A couple blisters and a bit of soreness for the first couple weeks, but now I'm up to 1.25 miles, with much less effort/pain than when shod.</div>
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Love running barefoot! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> I run in the NB Minimus now, closer to barefoot but I'm not in fear of stepping on a rock/glass/hot pavement <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>newask</strong> <a href="/forum/post/2871005"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Love running barefoot! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> I run in the NB Minimus now, closer to barefoot but I'm not in fear of stepping on a rock/glass/hot pavement <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"></div>
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Sweet! I find myself running in huaraches when it's horribly hot out. Anything beats the heck out of monster tennis shoes, for me anyway.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ElaineV</strong> <a href="/forum/post/2845735"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
A mile isn't much, but when you have asthma it can feel like a lot.</div>
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Truth.<br><br>
I'm also trying to get into running. I was running 5 mornings a week last summer - and by running I mean I was going 10 times around a track to equal 1 mile, and I'd walk around once, then run around once. Eventually I built myself up to walk around once, run around twice. And then walk or jog home (2-3 minutes). That was more than enough for me, and it took me 5 or 6 weeks to get to that point.<br><br>
My body just isn't made for running. I enjoy it, but my lungs don't really. <img alt="" class="inlineimg" src="/images/smilies/tongue3.gif" style="border:0px solid;" title=":p"> I can dance for hours nonstop, but get me running and my lungs peace out. It annoys me because my asthma is super mild. A friend suggested if I'm trying to get into running, I only run for a mile at a time and then walk a little. Umm, hello?! I can't run a mile! I tried to run for 3.5 minutes, through one whole song, and couldn't even do that!<br><br>
Anyway, andrealeeane, I don't have a whole lot of advice for the asthma except to take it really slow, and keep your inhaler with you as ElaineV suggested. I don't like to use mine because it makes me shake, but it's good to have just in case. I think it also might help to do a combo of jogging and walking, instead of just trying to run the whole time, and to switch to walking just slightly before you think you have to - that way you're not pushing your lungs quite as far before they're ready for it, you know?<br><br>
Good luck!
 
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