I still remember the look on the doctor’s face when I was four years old. He told my parents that I’d never be able to run. Not with this kind of asthma. Soccer was out of the question too. That one moment stayed with me. That single sentence etched a story into my body I would spend the next 30 years rewriting.

Fast forward to today, and I just ran nearly 70 miles in three days—including two marathons and a 15-mile training run in between—and I didn’t once use my inhaler. It wasn’t luck or genetics. It was training, strategy, discipline, and learning how to listen to my body instead of fear it. So if you're wondering whether you can run a marathon with asthma, I’m here to tell you: yes, you can. And in this post (and in the video embedded above and linked here, and my podcast episode here), I’ll share the exact four-step process that got me from wheezing through soccer drills to crushing ultra-distance runs inhaler-free.

Step 1: Progressive Overload (aka How I Strengthened My Lungs)

Let’s start with the foundation: progressive overload. That might sound like a complicated training concept, but it’s actually one of the simplest and most powerful tools I’ve used in my asthma journey. It means doing a little more over time—gradually challenging your body to adapt and grow stronger. For me, it started by slowly delaying my inhaler use during soccer practice. At first, I couldn’t go more than 5–10 minutes without reaching for it. But I didn’t panic—I just kept pushing that line a little further. Over time, 10 minutes became 20, then 40, then an entire game.

Running followed a similar path. I didn’t wake up one day and decide to run a marathon. I built toward it. Week by week, I increased my mileage and lung endurance in tandem. I recommend everyone with asthma do this under medical supervision—I had support from a healthcare provider who understood my alternative approach and helped me adapt. Your journey may look different, but the principle remains: you strengthen your lungs the same way you build muscles—through intentional, repeated exposure and recovery.

Step 2: Inflammation Management (What You Eat and Breathe Matters)

Here’s something I didn’t fully understand until later in life: asthma is an inflammation condition. That means it’s not just about genetics or allergens—it’s also about what you’re putting in and around your body. Food, air quality, and environmental toxins can all inflame your system and trigger asthma symptoms. That’s why step two of my marathon-with-asthma protocol is inflammation management.

I started paying closer attention to the foods I was eating. For me, that meant cutting way back on dairy and fast food, which tend to spike mucus production and worsen my symptoms. I replaced those with superfoods that fight inflammation—chia seeds, blueberries, leafy greens, cruciferous vegetables like broccoli and cauliflower. These foods don’t just help you breathe easier—they fuel your body in ways that support endurance, healing, and recovery.

And it's not just food. I also stopped training outdoors when smoke or allergens filled the air. I learned to schedule big training blocks during times of the year when my allergies were least likely to flare. It’s amazing how small environmental changes can make a massive difference in lung function and performance. If you want to run long distances with asthma, reducing inflammation needs to become part of your daily routine—not just something you do during race week.

Step 3: A Smart Training Program (Walk, Run, Recover, Repeat)

When I trained for my first marathon, I didn’t run every day. I didn’t even run five days a week. What I did do was follow an 18-week progressive overload program, where I walked every single day and ran at least three times a week. That combination—daily low-impact movement plus focused training—was the key to preparing my body and my lungs for the challenge ahead.

The structure looked something like this: three weeks of building mileage, followed by one week of reduced effort to recover and adapt. Long runs on weekends gradually increased from 4 miles all the way up to 20, which I completed two weeks before race day. During peak training week, I logged 35 total miles—and thanks to my slow progression, my body could handle it. Tapering in the final two weeks helped my system rest and prepare for race day.

Here’s what I always tell first-time marathoners with asthma: walking is wildly underrated. It strengthens your lungs, reinforces your habit loop, and keeps inflammation low. If you’re consistent with walking and commit to three solid runs a week—including one long run—you’ll surprise yourself with how much your endurance improves over time.

Step 4: Race Day Preparation (Fuel, Hydrate, Show Up Ready)

When race day finally arrives, the work should already be done. But what you eat, drink, and how you sleep in the days leading up to the event can make or break your performance—especially if you have asthma. I make it a point to sleep at least 8 hours per night in the final week, avoid anything that inflames my system (bye, dairy), and fuel with a balance of carbs + anti-inflammatory foods the morning of the race.

My go-to pre-race meal? Oatmeal with chia seeds, hemp seeds, and blueberries, plus a hydration mix with electrolytes and a pinch of salt. I also bring my own snacks—like homemade power bars made by my fiancée—to avoid relying on sugary, low-quality aid station food that might mess with my lungs.

And yes—I always bring my inhaler. Just because I didn’t use it during my last races doesn’t mean I’d ever leave it behind. Safety comes first, always. If your doctor has prescribed you medication, bring it. Know your body, trust your training, and show up with the tools that empower you to run your race—on your terms.

The Final Word: You Can Do This (And I Can Help)

Running a marathon with asthma isn’t just possible—it might be one of the most empowering experiences of your life. You’ll discover not just what your body is capable of, but what your mindset can achieve when you stop seeing asthma as a limitation and start treating it as a training partner. I’m living proof that with the right mix of movement, nutrition, and support, you can go from barely running a mile to conquering 26.2.

If you want a head start, I created a free Healthy Living Guide that shares the three pillars that changed everything for me: movement, food tracking, and accountability. It helped me lose 40 pounds, keep it off, and become an ultra-endurance athlete with asthma—and it’s yours right now.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.