Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

making enough red blood cells or the red blood cells are being used up too quickly. Thankfully conditions of the bone marrow, where red cell production occurs, are rare. You’re more likely to be anaemic due to a shortage of the ingredients for making red blood cells and the most common cause of anaemia in the UK is iron deficiency. Either your diet is low in iron or your body is not absorbing iron from foods, which can happen in conditions such as coeliac disease or inflammatory bowel disease.

If red cell production is normal, then losing blood cells more quickly than they are being made is the second explanation for anaemia. An obvious example of this is a heavy monthly period in a menstruating woman. This is a situation when taking an iron supplement is a good idea. Blood loss, however, can sometimes be subtle or silent. Blood lost in faeces or urine is a sign of potential bowel or bladder cancer and needs to be investigated. Taking an iron supplement in this situation could potentially mask the symptoms and signs of cancer, and lead to a late diagnosis.

Training intensively in any sport can put you at risk of anaemia. Whether running reduces red blood cell levels more than other sports is a little controversial. The mechanism by which it might do this is also unclear as there are conflicting studies. There is a concept called foot-strike haemolysis, where red blood cells are thought to be destroyed by being squashed when the foot hits the ground. A small study of ten male triathletes in 2003 compared the amount of red blood cell damage during one hour of cycling and running. While both activities caused some exercise-induced haemolysis, there was more haemolysis in the runners. The conclusion being that the impact from foot-strike was the major contributor to the breakdown of red blood cells during running. In contrast, a study of 18 male endurance runners after a 60-kilometre ultramarathon in 2012 didn’t show significant changes in red blood cells and haemoglobin, and concluded that foot-strike haemolysis was not an important contributing factor for anaemia in athletes.

Certainly, with the high demands of regular running, your body needs a great diet to supply all the building blocks to repair and strengthen it, and if your dietary iron is insufficient then you may run yourself into trouble. Generally speaking, with a good diet there is no need for runners to take iron supplements, although if you’re a menstruating woman you might choose to do so. Symptoms of anaemia include feeling tired, being out of breath on exertion and having a rapid pulse. Headaches, dizziness and looking very pale are common too. If you think you might be anaemic, or have any bowel or bladder symptoms, then don’t just reach for the iron tablets. See your doctor first for investigation of the cause.

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Diet tips for boosting iron

Whether you’re deficient in iron or not, as a runner it’s a good idea to make sure your diet is packed with iron. Here are some simple things you can do to boost your dietary iron:

• Drink a glass of orange juice with your iron-rich foods – the Vitamin C it contains helps with iron absorption.

• Snack on dried apricots, nuts and seeds.

• Remember eggs! Hard-boiled eggs can be left in their shell in the fridge for around a week – perfect for a snack or a packed lunch.

• Eat lots of leafy green vegetables. Throw a handful of spinach leaves into your salad, omelette or pasta or serve broccoli or kale with your main meal.

• Don’t forget seafood and fish. We know that red meat contains lots of iron, but so do shellfish such as mussels, clams and oysters. Tinned sardines or tuna are an easy option.

• Chickpeas are your friend. Full of iron and used straight from the tin, you can throw them in salads, soups, curries and casseroles.

• Garnish excessively! Topping your meal with a large pile of fresh coriander, parsley or watercress adds flavour and also iron.

• Look for breakfast cereals fortified with iron.

• Cut back on tea and don’t drink it with your food, because the tannin it contains inhibits iron absorption.

Q My doctor says I’m anaemic and has given me iron tablets, but said it would take a few months for my iron levels to become normal. Can I run or do I need to wait?

A You may become anaemic so gradually that you don’t notice any effect on your ability to exercise. However, being anaemic can make you feel tired, out of breath and light-headed. Your heart rate is also likely to be increased as the body is pumping what red cells it has around the body as fast as possible. This obviously makes running difficult and your performance level can drop significantly. It’s a classic example of a situation where it’s best to listen to your body. Be guided by how you feel. If you’re struggling with your breathing, or feeling exhausted or dizzy when you exercise, then you should cut back to something gentler or rest for a while. It can take several weeks for your iron levels to return to normal, so be patient and don’t book any races or tough training sessions during this time. Your doctor will probably suggest that you continue the iron tablets for several weeks after your blood levels are normal, to build up your body’s iron stores. Read the answer about iron supplements and remember to increase the iron in your diet too by following the diet tips.

Q My dad had a heart attack when he was 50. Does this mean I shouldn’t run in case it happens to me?

A Your family’s health can have a direct impact on yours, both through the genes that are passed on and through the living environments you share. The fact your dad had a heart attack doesn’t mean it will definitely happen to you, but it does increase