Couch to 5K (The Simple Plan That Actually Works)

I’m Always Sore—Here’s Exactly What I Do About It

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Do you feel sore all the time from workouts, running, HYROX training, or just staying active? In this episode, I break down the difference between good soreness and bad soreness, how to tell if your body is recovering or warning you, and the exact recovery strategies I personally use as an ultra runner and HYROX athlete training 6 to 7 days per week. You’ll learn: * How to identify healthy muscle soreness vs injury warning signs * Why movement is one of the best tools for recovery * When to train through soreness and when to back off * How sleep, hydration, stretching, and nutrition impact recovery * What helped me recover from plantar fasciitis without stopping training * My thoughts on cold plunges, CBD, acupressure, chiropractic care, and massage therapy If you’re an athlete, runner, hybrid athlete, or someone trying to stay active while managing soreness and recovery, this episode will help you train smarter and recover better. I also share how I manage soreness while balancing ultra running, HYROX training, strength training, tennis, yoga, and asthma. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 Why I always feel sore 01:36 How to identify good soreness 03:57 Warning signs of bad soreness 07:21 My training volume as an athlete 08:35 The movement test for soreness 09:27 How to train smart while sore 12:11 Recovery nutrition, hydration, and sleep 13:32 Stretching and yoga for recovery 14:31 Cold plunge and cold shower timing 16:47 CBD, arnica, and acupressure tools 19:15 Chiropractic care, massage, and recovery 20:43 Free healthy living guide 21:25 Final thoughts and an Invitation to join Athlete With Asthma Healthy Living Guide ▶️ Other Helpful Video: * How I Healed Plantar Fasciitis Without Stopping Running: https://youtu.be/oKZrNe_Q1Pw [https://youtu.be/oKZrNe_Q1Pw] I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] 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.

Training for Hyrox with Asthma | Complete Weekly Schedule

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Training for HYROX with asthma might sound impossible, but it can absolutely be done with the right strategy, pacing, and mindset. In this episode, I break down my full HYROX training plan after completing my first HYROX simulation. I share what surprised me most, which stations crushed me, and how I’m structuring my weekly workouts to improve endurance, strength, conditioning, and lung capacity without burning out. We cover: * What HYROX actually is and how the race works * The hardest HYROX stations and how to train for them * How asthma changes pacing, recovery, and conditioning * My weekly running mileage and HIIT routine * Why rowing is one of the most underrated HYROX tools * How I use progressive overload to build stronger lungs * Why HYROX can be a powerful challenge for athletes with asthma Whether you’re new to HYROX, training for your first race, or trying to improve your fitness while managing asthma, this episode will help you build a smarter foundation. If you’ve ever been told your asthma limits what’s possible, I hope this episode shows you otherwise.   Chapters: 00:00 Welcome to Athlete With Asthma Show 00:44 Why I started training for HYROX 01:50 What HYROX is and how races work 03:13 HYROX race format breakdown 04:05 The hardest HYROX stations explained 07:27 Asthma pacing and conditioning strategies 08:09 My three-part HYROX training plan 10:38 Running mileage goals for HYROX 12:40 Why group fitness improves performance 14:39 Gym workouts I prioritize for HYROX 15:48 Rowing, grip strength, and endurance 18:26 Wall balls, lunges, and burpee training 19:48 Asthma safety tips and relay strategy 21:44 Final thoughts and an Invitation to join Athlete With Asthma Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] 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.

I Tried My First HYROX Simulation… Here’s What Happened

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] What happens when an ultra runner with asthma tries HYROX for the first time? In this episode, I break down my first HYROX simulation from start to finish, including the workouts that shocked me, the stations that crushed my quads, and how my endurance training carried over into hybrid fitness racing. If you’re an athlete with asthma, a runner curious about HYROX, or someone looking to build stronger lungs and better conditioning, this episode will give you a real look at what HYROX feels like physically and mentally. I cover: * What HYROX actually is and why it’s exploding in popularity * The difference between solo, partner, and relay divisions * My easiest and hardest HYROX stations as an ultra runner * How asthma impacted pacing, heart rate, and recovery * Why running is a massive advantage in HYROX * The stations I’m focusing on most in training * My finishing time and goal for my first solo race One of the biggest lessons from this experience was realizing that endurance still matters, even in a one-hour race. The mental calmness that comes from ultra running completely changed how I approached HYROX, especially during the hardest moments. Whether you’re training for your first HYROX race, trying to improve your conditioning, or learning how to perform better as an athlete with asthma, this episode will help you train smarter and think differently about endurance. Drop a comment and let me know: What’s the easiest and hardest HYROX station for you? Chapters: 00:00 Welcome to Athlete With Asthma Show 00:44 What is HYROX explained simply 02:16 HYROX simulation and hybrid training setup 03:49 HYROX race formats and divisions breakdown 06:59 Easiest HYROX events ranked (athlete perspective) 14:21 Hardest HYROX stations and what made them tough 18:44 Finish time, PR, and heart rate strategy 20:25 Solo vs partner HYROX performance differences 22:00 Key lessons from HYROX and training takeaways 25:32 Final thoughts and an invitation to join Athlete With Asthma Healthy Living Guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] 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.

Couch to 5K (The Simple Plan That Actually Works)

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] If you think running a 5K feels impossible right now, this will change how you see it. There was a time I couldn’t even run a mile. Not because of asthma, but because I didn’t enjoy running at all. Fast forward a few years, and I’m running and winning 100K ultramarathons. In this episode, I break down the exact system I used to go from zero to finishing races and how you can use it to go from couch to 5K in just a few months. You’ll learn the four key principles that actually matter: * how to use progressive overload to build endurance safely * why walking is the fastest way to start running * how to strengthen your lungs and improve efficiency * how to structure your training with a simple build, drop, taper model We also cover what your weekly training should look like, including long runs, short runs, stretching, and optional workouts like HIIT and strength training. This is not about surviving one race. It’s about building a body that can run consistently, recover faster, and keep improving. If you’ve been stuck, overwhelmed, or unsure where to start, this gives you a clear, proven path forward. Start where you are. Build gradually. You’re closer than you think. Chapters: 00:00 Welcome to Athlete With Asthma show 00:44 The couch to 5K promise 01:24 The sauna story setup 02:06 Progressive overload explained 02:29 How asthma shaped lung training 05:26 Why walking comes before running 06:44 How to strengthen your lungs 07:44 Why progress compounds over time 09:43 The build, drop, taper plan 11:27 Weekly mileage made simple 14:09 What your peak week should look like 15:54 Essential workouts for beginners 17:05 Long runs vs short runs 19:27 Why stretching is non negotiable 20:13 Optional HIIT and strength training 23:39 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] 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.

New Asthma Diagnosis? Here’s Exactly What to Do First

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Newly diagnosed with asthma and feeling overwhelmed? This episode breaks down exactly what to do first so you can take control of your breathing, your confidence, and your future. I have lived with asthma for over 30 years and went from being diagnosed as a child to becoming an ultrarunner completing 100 kilometer races. In this video, I share the exact first 3 steps I wish I knew when I was newly diagnosed. You will learn how to: * Understand your asthma triggers and what actually stacks risk in your daily life * Use a simple breathing technique to stay calm and in control during symptoms * Build lung strength over time using a progressive approach that supports long term performance This is not about limitation. It is about learning how your body works so you can keep doing the things you love with more control and confidence. Whether your asthma is exercise induced or triggered by environment, diet, stress, or illness, this video will help you start building a clearer plan today. You are not stuck. You are just getting started. Chapters: 00:00 Welcome to Athlete With Asthma show 00:46 New Diagnosis Reassurance 01:54 Step 1 Identify your asthma triggers 02:45 Diet, allergies, and trigger stacking explained 06:32 Illness, stress, sleep, and dehydration as triggers 08:51 Step 2 Breathing technique using audible exhales 12:09 Step 3 Building lung strength safely over time 12:38 Progressive overload approach for lung training 17:01 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: * Why Asthma Feels Random, But Isn’t: https://youtu.be/TUAhtD57BVM [https://youtu.be/TUAhtD57BVM] I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: * Want 1-on-1 coaching or support? → Reach out here and let’s work together: https://www.athletewithasthma.com/contact [https://www.athletewithasthma.com/contact] * Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off [https://www.athletewithasthma.com/drop-30-and-keep-it-off] * Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide [https://www.athletewithasthma.com/healthy-living-guide] Learn more and get free resources at: https://www.athletewithasthma.com [https://www.athletewithasthma.com] 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.