I am a new Mom and gained over 40 lbs. during my pregnancy. I was confined to my bed for the last couple of months and got very out of shape. I would love to start running. Each time I run, or attempt to, I can only run a block and then run out of breath. I am also asthmatic. I really feel that the running would eventually help with my breathing. What can I do to start out slow but eventually get better and better?? I'm at a loss and any running advice would help. Thanks!!

I'm not a runner, but how about just walking first? You can get a great workout just walking, working your way up to running. My Sis in Law pushes her baby in an exercise stroller, she loves it.

Running, especially for asthmatics, is a process. First, *always* have your inhaler with you. Running usually does improve asthmatic symptoms over time (I'm asthmatic too, so I totally understand) but you just need to work your way up to stronger lungs. Second, make use of intervals. Jog a little, then walk a little, and when you catch your breath jog a little more, then walk a little more. The key is to keep a decent duration regardless of intensity, so aim for maybe 30 minutes of exercise with bits of jogging and bits of walking, and slowly you'll notice that your running intervals can go longer and longer until you won't need the walking at all. Don't push yourself too hard, but don't allow yourself to get too complacent when it gets easier. Set small goals every couple of weeks and you'll see tremendous improvement in no time.

I'm not a runner, but how about just walking first? You can get a great workout just walking, working your way up to running. My Sis in Law pushes her baby in an exercise stroller, she loves it.

Thanks so much for replying. I have been walking for a while now and don't find it challenging enough. I'm hoping that running will interest me more. Thanks!!

Thank you!! I found your reply very helpful. I always carry my inhaler with me. I'll start the running intervals as soon as this ice clears up. lol
In the meantime, I've been doing the stair stepper, rowing machine and indoor bike. I hope this will hold me over until the weather is better.

Set small goals every couple of weeks and you'll see tremendous improvement in no time.

I have a question about that. About 5 days a week, I walk/jog 3 miles (walking half and jogging half). Is there a rule of thumb as to how often and by what increment I should increase my distance? My first goal is to be able to jog the entire 3 miles, once I reach that I'm aiming for 5 miles.

Thanks

Lisa

Not really, since everyone's genetics and fitness levels are going to be different. You just have to be honest with yourself and gauge how much farther/faster you think you can realistically go. Basically, just aim for longer intervals of jogging than walking. Once you can pull of jogging the full 3 miles, I think you'll be surprised how easy it is to increase your distance.