Regular physical activity, including running, often contributes to improved lung function and better overall asthma control. Many athletes, including Olympians, successfully manage their asthma while participating in sports. With appropriate precautions and management strategies, running can be a safe and beneficial component of a healthy lifestyle for those with asthma.
Preparing for a Run
Before beginning a running routine, consult a healthcare professional, such as a doctor or pulmonologist. They can help ensure asthma is well-controlled and develop an individualized asthma action plan, which outlines steps for managing the condition during exercise. This plan might include specific instructions for medication use before physical activity.
Many individuals with exercise-induced bronchoconstriction (EIB), a condition where airways narrow during exercise, benefit from using a quick-relief inhaler before their run. These bronchodilators rapidly open the airways and are taken 15 to 30 minutes prior to exercise. Carrying this medication is a practical measure to prevent symptoms from emerging during activity.
A proper warm-up routine is important to gradually prepare the airways for exertion. A warm-up of about 10 to 15 minutes, with a gradual increase in intensity, can help prevent symptoms.
During Your Run
While running, paying close attention to how your body feels is important. Maintaining a comfortable pace and avoiding overexertion can help manage breathing. It is often recommended to breathe through the nose, this helps to warm and humidify the air before it reaches the lungs, which can reduce irritation.
Always carry a rescue inhaler during your run, even if pre-medication was used. This ensures quick access to medication if mild symptoms begin to appear. The inhaler should be easily accessible, perhaps in a running pouch or pocket.
If any mild asthma symptoms such as coughing, wheezing, or shortness of breath start, it is advisable to use the rescue inhaler as directed. Learning how to use the inhaler effectively, by exhaling fully before inhaling the medication deeply and holding your breath for about 10 seconds, ensures proper delivery.
Responding to Symptoms
If asthma symptoms like persistent coughing, wheezing, shortness of breath, or chest tightness occur or worsen during a run, it is important to stop the activity immediately. Continuing to run through significant symptoms is not recommended. The primary step is to use the rescue inhaler as prescribed.
Typically, two to six puffs from a quick-acting rescue inhaler can help alleviate symptoms. If symptoms do not improve after the initial dose, it is generally safe to take another dose after waiting about 20 minutes. If symptoms persist or worsen after repeated use of the rescue inhaler, or if breathing becomes severely difficult, immediate medical attention is necessary.
Environmental and Trigger Awareness
Various external factors can trigger asthma symptoms during running, and awareness of these can help in planning. Cold, dry air is a common trigger, as it can irritate the airways. Wearing a scarf or mask over the mouth and nose can help warm and humidify the inhaled air, reducing the likelihood of symptoms. On particularly cold days, exercising indoors might be a better option.
High pollen counts can also affect runners with asthma, especially if they have allergies. Checking local pollen forecasts before heading out can help determine if outdoor running is advisable. During periods of high pollen, choosing to exercise indoors can prevent worsening symptoms.
Air pollution is another environmental trigger that can exacerbate asthma symptoms. Information on air quality, such as the Air Quality Index (AQI), is often available through local weather forecasts or online resources. On days with poor air quality, limiting outdoor activity or opting for indoor exercise can help protect the respiratory system.