Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

you already have a high and uncontrolled BP, then pushing it even higher with vigorous exercise, such as running, can potentially be harmful. The safest thing to do in your situation would be to avoid running until you have seen your doctor. Once your doctor has assessed you and determined whether you do indeed have hypertension, then they can advise you about the safety of running. If you have significant hypertension, then they may suggest waiting until it is under control with medication before returning to running. You can drop to low or moderate intensity exercise such as regular brisk walking in the meantime.

Did you know?

Your heart beats approximately 115,000 times a day, 42 million times a year and 3 billion times in your lifetime.

Q I often feel faint straight after a long run and have to sit down. Is this normal?

A This frequently happens to runners, especially when they stop abruptly at the finish line after a long-distance race. When muscles are working hard during a run they need an increased blood flow to supply them with extra oxygen and to take away the waste products they create. When you stop running suddenly, that increased blood volume can pool in your legs, making blood pressure drop. Low blood pressure is called hypotension and it leaves you feeling light-headed, dizzy and at risk of fainting. If this happens to you, then lie down immediately (where it’s safe to do so) and raise your legs above the level of your heart. Alternatively, you can crouch or sit down with your head between your knees. Have a drink – preferably a rehydration sports drink containing electrolytes and carbohydrates in case dehydration and low sugar levels are adding to your faintness. Allow yourself at least 10 minutes to recover and then get up slowly, moving to sitting before you stand as you may find your blood pressure falls again on being upright. To avoid this situation, make sure you don’t stop running abruptly. Keep moving when you cross the finish line. Have a warm-down jog or a brisk walk for five to 10 minutes to allow your body to slowly adjust to the reduced demands on it.

Q I’ve been getting a few palpitations from time to time. Is it dangerous for me to run?

A The term palpitations is used to describe a sensation that your heart is beating stronger, louder or faster than normal or that it seems to be missing beats or jumping around irregularly. The first thing to determine is whether your palpitations are harmful or not. Palpitations are common, usually harmless and tend to resolve with lifestyle changes such as reducing caffeine, alcohol and stress.

Feeling excited, anxious or scared can cause your heart to thump rapidly in your chest. This can feel unpleasant, but isn’t harmful. If your heart seems to be missing a beat, then this may be harmless too. When the heart’s electrical activity gets briefly out of sync a beat can come a little early and then there’s a pause before the next one. These are called ectopic beats and are common.

However, there are several warning signs that might indicate your palpitations are more serious. If you experience chest pain or tightness, are very short of breath or faint with your palpitations, then this is a medical emergency and you need to dial 999 for an ambulance. Palpitations that are triggered by exercise or make you feel nauseated, dizzy or out of breath need to be urgently investigated to check for an underlying cause.

If you don’t have any other symptoms but your palpitations are happening on most days, last longer than a few minutes or your pulse is jumping around in an irregular rhythm (whether it’s fast or slow), then you need to see a doctor for investigations. Unless your doctor is confident that these are ‘benign’ palpitations, they will arrange for you to have some blood tests, an ECG (heart tracing) and possibly an ECG which you wear for 24 to 72 hours. The medical causes of palpitations are numerous and include abnormal heart rhythms such as atrial fibrillation (see here), heart block, underlying heart disease, anaemia, an overactive thyroid and hormonal changes such as the menopause.

If there are no warning signs with your palpitations and they don’t occur when you’re exercising, then going for a run is unlikely to be dangerous. If you have any concerns or other symptoms, then hold off the running until you have been assessed.

Did you know?

The heart has three layers:

Endocardium – the inner lining

Myocardium – the muscle layer

Pericardium – the outer lining

Q How do I know if the pain in my chest is coming from my heart?

A It can be impossible to tell. Typical heart pain is a pain felt in the centre of the chest. It’s often described as a dull pain, like a heavy pressure on the chest or a tight band around it. There might be associated symptoms such as pallor, nausea, sweating or palpitations. Pains that originate from the lungs are usually sharper, worse on breathing in or coughing, and cause more shortness of breath. However, and this is important, we don’t all conform to text book descriptions. Heart pain may present in different ways, particularly in women.

Heart pain happens when the cardiac muscle isn’t getting adequate blood supply, so it’s more likely to happen when you are stressing the heart with exercise. Any chest pain that comes on when you are exerting yourself should be checked by a doctor. If the pain is sudden, severe, spreading to your arms, neck or jaw and not easing after 15 minutes, then it could be a heart attack and you should dial 999. There are many other causes of chest pain, such as indigestion, anxiety and muscular pain, but it’s always best to have heart pain excluded, so make an appointment with your doctor if you are concerned.

Real-life runners

I was trying to slowly increase my running, but I kept