Over 50,000 people will head out to run 26.2 miles around all five boroughs of New York City for the New York City Marathon. Did you know that 10% of the people running on Sunday will have exercise induced asthma? This is a disease where exercise triggers spasm, chest tightness and shortness of breath. As if running 26.2 miles where hard enough, people with exercise induced asthma, need all the help they can get to help prevent their symptoms.
Here are Five Tips to Help you Finish Strong this Weekend!
1) Stay Hydrated
-Persons with exercise induced asthma get dehydrated faster. When you lungs are dehydrated, this can trigger symptoms of asthma
-A study from the University of Buffalo in 1999, showed that persons with asthma had improved lung function when they were hydrated.
-Make sure all week long, you are drinking plenty of water. Take water frequently along the run to keep your muscles and lungs well hydrated.
2) Eat Diet Rich in Omega 3 Fatty Acids.
- In a subset of people with exercise induced asthma, eating a diet rich in omega 3 fatty acids 3 weeks before exercising, reduced inflammation typically seen in mucus associated with asthma. Lung function was improved and they used less rescue inhalers like albuterol.
- Fish, flax seed oil, walnuts and chia seeds are all excellent sources of omega 3 fatty acids.
3) Use Medications Early
- Make sure you use your albuterol and other asthma medications at least 15 minutes before exercising. This will keep you lungs open during your run.
-Check to make sure they haven't expired.
-You may need a 2nd dose during the run. Albuterol only lasts for 4 hours so if you are expecting your marathon time to be longer than that, make sure you give your self a 2nd dose at the 3.5 hour mark.
4) Warm Up Your Lungs
-Warm up your lungs with light exercise 5-10 minutes the morning before your race. This will help them get used to temperature changes.
5) Check the Weather Report
-When you have asthma, knowing what the weather’s going to be like is especially important. In the early part of your run, you may need a scarf to help keep your lungs warm. A scarf will help humidify and warm the air before it enters into your lungs.
- Bring one you won’t care about loosing if you are running on Sunday. As the day warms, you may want to drop it.
-Look at the pollen counts.
-If allergies are a trigger for your asthma, using your allergy medication can prevent you from having an allergy attack. You’re covering a lot of ground running a marathon. As New Yorkers, we know how drastically the weather can change around the city. Make sure you look at all the areas your running through to keep yourself healthy.
Good luck at your next race! Need other last minute tips before Sunday or your next race? Call the office or click her to schedule an appointment.