I have spent more than 30 years learning what it means to be an athlete with asthma. I was diagnosed with asthma when I was four years old, after struggling to breathe and getting winded while playing soccer, running around the playground, and participating in fun runs. For a long time, I thought of myself as someone who simply was not a fast runner. Even after becoming an elite ultra endurance runner and winning 100 kilometer races, I still considered myself a slow runner. Over the past several years, however, I have learned how much can change when I train intentionally and consistently. In this post (and the Youtube video linked here and the podcast episode linked here), I want to share what has helped me become a faster runner with asthma and what I believe can help other runners make meaningful progress too.

The goal is not to become a completely different athlete overnight. It is to give your body more opportunities to adapt to the demands of running while supporting your recovery and overall fitness. I have gone from running a six hour marathon to completing a 50 mile race and eventually a 100 kilometer race in 95 degree heat. I have also reached the point where I can run a six minute mile and even dip below six minutes for shorter distances. My experience has taught me that becoming a faster runner is not about finding one magical workout. It is about combining several simple strategies and consistently giving yourself opportunities to improve.

Why I wanted to become a faster runner with asthma

My relationship with running started long before I ever thought about racing ultras. When I was four, I was diagnosed with asthma after years of struggling with activities that seemed easy for other kids. Running around a soccer field or playground could leave me unusually winded. Those experiences shaped how I thought about my lungs and my athletic ability from a very young age. Instead of allowing asthma to convince me that I could not participate in the activities I loved, I became curious about how I could strengthen my fitness and continue doing them. That curiosity eventually became a major part of my life.

Over time, I learned that having asthma did not have to define what I could accomplish as an athlete. I started exploring ways to build my endurance, improve my fitness, and become more comfortable with physical effort. That eventually led me into longer distance running and ultra endurance racing. My journey has not been a straight line, and I still have days when running feels difficult. What has changed is my belief in what is possible. If you are an athlete with asthma who wants to become a faster runner, I want you to know that improvement is possible while still respecting your body and your individual needs.

1. Run more to build your running base

The first strategy I recommend is simple: run more. If you are currently running five or 10 miles per week and want to improve your running speed, gradually increasing your overall running volume can give your body more opportunities to adapt. Running is a skill, and like any skill, practice matters. The more consistently you run, the more familiar your body becomes with the movement, effort, and demands of running. I am not suggesting that you suddenly double or triple your mileage. Instead, I want you to think about gradually building your running base in a way that you can recover from.

Right now, I typically run around 25 to 30 miles per week as my base. When I prepare for a 100 kilometer race, I increase that volume, although I am now looking at building toward roughly 75 to 80 mile weeks rather than the 100 mile weeks I used to pursue. The important lesson is that more is not automatically better. If you are training for a marathon and already running more than 50 miles per week, adding more mileage may not be the thing that makes you faster. If you are training for a HYROX event and already running 25 to 30 miles per week, you may have enough running volume and need to focus elsewhere. Think about your current training before deciding that more miles are the answer.

2. Run faster with intervals and tempo training

If you already have a solid running base, the next step may be to run some of those miles faster. This sounds obvious, but it is easy to spend every run at the same comfortable pace. Your body needs opportunities to experience faster running if you want to improve your ability to run quickly. One of the ways I do this is through interval training. At my running club, for example, we can break a workout into 200 meter efforts followed by walking or very easy jogging. Then we repeat the faster effort after recovering.

The goal is not to turn every run into a race. Instead, you are giving yourself short opportunities to practice moving faster while allowing enough recovery to repeat the effort. You can use shorter distances such as 100 meters or longer segments depending on your experience and training goals. Over time, this type of work can help you become more comfortable at faster paces. It can also make your normal running pace feel easier by comparison. For me, this is one of the simplest ways to understand how to become a faster runner with asthma without trying to run every mile of every workout at maximum effort.

3. Add HIIT to improve your fitness

I do not always want to run more, especially when I am preparing for a long ultra endurance event. Running dozens of miles every week can become physically and mentally demanding. That is one reason I like incorporating high intensity interval training, or HIIT, into my training. HIIT gives me another way to challenge my cardiovascular system while also strengthening my body. It teaches me what it feels like to raise my heart rate, work hard, and then recover. That combination can complement running and help me develop a broader fitness base.

HIIT can also be useful when you want variety in your training. You might take a class at a gym, participate in a strength focused workout, try a yoga sculpt class, or find a suitable HIIT workout online. The key is finding a form of high intensity exercise that you enjoy and can recover from. As someone with asthma, I have found it valuable to become more comfortable with higher levels of physical effort. At the same time, asthma management is individual, so I always want people to follow the treatment plan they have developed with their healthcare professional and keep any prescribed rescue medication available as directed.

4. Eat to support running performance and recovery

Training is only one part of becoming a faster runner. What you put into your body also matters, especially when you are increasing mileage or adding faster workouts. I pay close attention to nutrition when I am preparing for a race or even doing a HYROX simulation. I want to make sure I have enough calories and carbohydrates to support the effort I am asking my body to produce. Protein is also important because recovery matters just as much as training. When I give my body the fuel it needs, I am better positioned to train consistently and recover between sessions.

I also pay attention to the quality of the foods I eat. In my experience, reducing foods that contribute to inflammation and emphasizing nutritious, minimally processed foods can support how I feel during training and recovery. This is especially important for me because asthma is part of my story, although nutrition affects everyone differently. I do not believe there is one perfect diet for every runner. Instead, I encourage you to pay attention to how different foods affect your energy, digestion, recovery, and ability to train. When you find an approach that supports your body and your training, you are giving yourself another advantage.

5. Hydrate well and reconsider alcohol

There is another simple part of performance that I talk about often: hydration. Drink water and make sure you are replacing fluids and electrolytes when your training demands it. When I am running, racing, or doing a demanding workout, I take hydration and salt seriously. Your body needs adequate fluid and fuel to perform the work you are asking it to do. This becomes especially important during longer races and training sessions. Supporting your body during exercise can help you show up ready to perform rather than simply trying to survive the workout.

I also believe removing alcohol from my life has made me a better athlete. Personally, I have found that stopping drinking has improved many areas of my life, including my ability to train, race, and show up for my family and friends. I think of this as one of the simplest changes I have made because it does not require adding another workout to my schedule. Instead, it removes something that I believe was holding back my performance. If you drink alcohol, you can experiment with reducing or removing it and pay attention to how your sleep, recovery, energy, and training feel. For me, this has been one of the biggest performance changes I have made.

You do not need to change everything at once

One of the biggest lessons I want you to take from this is that you do not need to implement all five strategies immediately. You can start with one change that feels realistic for your current training. Maybe that means adding a little more running each week. Maybe it means introducing short intervals into one workout. Maybe it means adding a HIIT session, improving your nutrition, drinking more water, or taking a break from alcohol. The goal is to create progress that you can actually sustain. Small changes can become meaningful when you repeat them consistently.

I also want runners with asthma to remember that your starting point does not determine your finish line. I spent much of my early life believing that my asthma made certain athletic goals harder for me. Today, I have completed races that I once could not have imagined, and I continue looking for ways to become a better athlete. Your journey will be different from mine, and that is completely okay. You do not need to become an elite ultra runner to benefit from training with intention. You simply need to find the next step that helps you move forward.

How to become a faster runner with asthma

If you are asking how to become a faster runner with asthma, start by looking at the big picture. Build an appropriate running base, then introduce faster running through intervals or tempo work when you are ready. Use HIIT as another tool for developing your cardiovascular fitness and strength. Fuel and hydrate your body so you can support the training you are doing. Finally, look at lifestyle factors such as alcohol that may be affecting your recovery and performance.

Most importantly, give yourself permission to believe that you can improve. Asthma has been part of my life for more than 30 years, but it has not prevented me from becoming the athlete I wanted to become. I still carry my prescribed inhaler when appropriate, and I respect the fact that asthma can affect people differently. Training should challenge you, but it should also support your long term health and enjoyment of movement. You do not have to do everything perfectly. Pick one or two of these strategies, start applying them today, and see what changes you notice over time. Becoming a faster runner is a process, and every intentional step forward counts.

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.