How Do I Become A Runner?

I really want to start running everyday, but I find it hard. I can only run about a block before my chest becomes to tight and it is hard for me to breath (I have asthma). Which is why I have done swimming all my life instead. But I hear running is a really good way to get rid of unwanted fat on your stomach and I really want nice abs. How do I slowly work my way up to where I can run at least a mile without having to stop and take a breather, also what are some good alternative exercises to running that will give me the same results? 

~Carol~

Hi Carol,

What I would recommend first is that you consult your doctor and explain you want to start running, have a full examination, and get advice on how this will effect your Asthma. There are obviously different types and levels of Asthma and hopefully this won't affect your running.

A lot of top athletes have dealt with asthmatic problems, including the worlds greatest long distance runner, Haile Hebrselassie. I, myself have had problems with Asthma and Bronchitis in the past and I'm a sub 2:40 marathoner runner and still improving, so if possible, then don't let it get to you.

All this said Carol, I would straight away drop the idea of running everyday to get rid of unwanted fat on your stomach and having really nice abs. Running can contribute towards weight loss but you have to concentrate on other forms of exercise and a good,balanced, healthy diet.

I would recommend you start off by jogging/running an easy pace and try and keep it going as long as you can. If this is 600 meters, half a mile, a mile....whatever the distance, take note of this and try and improve on that particular technique each time you do that route. Also, there is nothing wrong with jog/walk/jog/walk. Make up routes you're familiar with and each time you go out then try and reduce the walking and lengthening the distance you jog/run.

Basically what you're doing here is build-up training. I'd recommend 15-20 mins a day, 3-4 times a week if possible. Look to adding 5 mins per session,per week and after a few weeks, you should start to see and feel improvement in your performance and breathing. Then you should hopefully start to feel you can run faster and longer then you can adjust your training to suit your needs.

I don't know what distances you are planning on reaching but as for the "nice abs" thing you're looking for, I would recommend you start a light-moderate, resistance training programme at a local gym and have 1 of the instructors help you with a training programme to achieve your goal. There are 100s of different exercises to help you achieve what you are looking for and this should help with you running and all round fitness.

You can also vary your exercise and activities by doing other forms of fitness such as pilates, spin classes, circuit training, cross training/CV work, the list goes on and on. This can also help with your breathing and all round fitness.

I hope this helps Carol,

Deek.

It's worth having a chat with the doctor and getting an asthma review. Do you have a peakflow meter? It might be worth taking a recording before exercise then afterwards (best of 3) over the course of 4 weeks. You can monitor how the exercise is affecting your lungs over time and how much your lung capacity drops/increases. It's also useful to take to your doctor if you're not noticing any improvements and feel your asthma isn't controlled when you're running. Your doctor may not do much initially, exercise-induced asthma is often treated with an extra puff of ventolin when it's required. Always keep your inhaler with you.

It's very possible to run as an asthmatic, it just takes a little longer as your lungs need to adjust to a totally different way of breathing. It's the movement that triggers the chest tightness. Asthma relies on steady even breathing and running often upsets this by making you breathe quickly and sometimes strain for the breath.

You need to be keeping your breathing as steady and even as possible and your upper body relaxed, breathing in through the nose and out through the mouth as much as possible. The nose breathing warms the air more and filters any particles, as an asthmatic I often need to take a gulp through my mouth but nose breathing is best as it doesn't irritate the lungs as much with cold air and particles.

Start slowly, don't just rush into it. Your lungs need to warm up and so do your muscles, walk-jog at first, just enough to get your heart rate up and your breathing up. Push slowly and increase the distance of the jog, as your breathing gets harder try and keep it smooth and even. Your lungs will settle a bit quicker when you start running and you can find your breathing rhythm. Start with jogging and progress to running. When you master the breathing you will probably find you're fine when running but when you slow down the wheeziness and tightness kicks in, this is a typical sign of exercise-induced asthma.

Your fitness level will play a part, you can be generally quite fit but even a fit person will find a different exercise harder for a while. You need to get used to it and adjust your fitness to running.

As said above, running won't give you nice abs but it can help shift a few lbs. It's resistance work that will give you defined abs.

Don't be scared to push your lungs a bit, mine are always worse for the first 10 minutes of any exercise (I struggle for breath, cough a lot and wheeze) and then they settle into the breathing rhythm. Deeper breathing and cardiovascular work also helps to expel the gunk off your chest... I think this is what happens to me in the first 10 minutes or so because I'm fine after this.

Cardio exercise will keep your lung fitness up, just remember to push a tiny bit harder each time and keep it varied so you progress your fitness and don't get bored.

Good luck!

Hi Carol, there's an article on here about exercising with asthma which may help you: http://www.realbuzz.com/articles/exercising-with-asthma.

Good luck with the training!