Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

but also the thickness of it. Thick, sticky saliva is harder to swallow and many runners find they need to spit it out. The increase in thickness is thought to be due to a higher concentration of protein in the saliva, with moderate and vigorous exercise triggering protein production and release in the salivary glands. Cold air seems to stimulate mucous secretion too. It’s also likely that water evaporates from saliva when we mouth-breathe during running and that our body produces less watery saliva if we are a bit dehydrated. All of these factors mean that we can end up with a mouthful of sticky spit and a bit of a dry mouth. There’s no easy answer, but if you’re particularly troubled by it then sipping small amounts of water frequently can help. Whether you think spitting is socially acceptable or not is a personal preference and you’ll spark fierce debate amongst the running community if you ask that question!

Did you know?

Our intestines are approximately 8 metres long in total. The small intestine is about 6.5 metres and the large intestine about 1.5 metres.

Q I often get heartburn and an acid taste in my mouth when I run. Why is this and what can I do about it?

A If food and acid from your stomach travels back up your oesophagus they can give you an unpleasant tang or discomfort, usually a burning sensation, behind your breast bone. Getting a bit of acid reflux from time to time is normal, especially if you’ve eaten a large meal. The oesophageal sphincter sits between your oesophagus and your stomach. Its role is to prevent stomach contents from travelling back upwards, but occasionally they leak through and the acid irritates the delicate lining of the oesophagus. It’s easy to see why the repetitive jiggling up and down of running might cause reflux. Eating too much, eating too close to running and not leaving enough time for digestion are obvious causes of reflux, but it’s also worth seeing if there are any specific triggering foods – caffeine, fruit juices, tomatoes and spicy foods are common causes. If you’re still struggling, then speak to your pharmacist about trying an antacid medication. This will neutralise the acid in your stomach and relieve the symptoms, but won’t stop you getting heartburn again.

When heartburn and acid reflux are severe, happening frequently and at times when you aren’t running, then you may have GORD (Gastro Oesophageal Reflux Disease). We know that being overweight, smoking and drinking alcohol can trigger GORD, so lifestyle changes to address these can help reduce symptoms, as can lowering stress levels. It’s worth knowing that anti-inflammatories like ibuprofen or aspirin, commonly used by runners, can cause GORD, so you should stop these and speak to your GP. If lifestyle changes aren’t controlling your symptoms, then your doctor might suggest trying medications to give you relief. These can be short or long term and are usually very effective. They might also arrange some investigations to check for underlying causes of GORD, such as a hiatus hernia, which is when part of your stomach moves up into your chest. Long term, untreated GORD can cause problems such as ulcers and in rare cases, over many years, cancer, so take action.

Q Why do I vomit when I run? It’s usually after I’ve really pushed myself in a 10km race or during the second half of a marathon.

A ‘Training till you puke’ is often seen as a badge of honour, a celebration that you’ve pushed yourself to your limits. In all honesty, it isn’t to be recommended. In short, high intensity workouts, vomiting is usually due to blood being diverted away from your gastrointestinal system and towards your skeletal muscles. Reduced blood flow to the gut slows digestion and your stomach contents then seek an alternative route out during strenuous exercise. What you’ve eaten and drunk before running can determine whether you vomit. Allow a couple of hours for digestion and avoid trigger foods such as citrus fruits and juices, spicy or fatty foods. If you suffer from heartburn or acid reflux, then you may be more likely to vomit during running.

Over longer distances there are more possible causes of vomiting that need to be considered. Eating on the run can make you sick, especially if you haven’t practised it in training. High sugar loads from sports supplements can upset some runner’s stomachs, especially if the supplements are concentrated and taken with insufficient water. Dehydration is a common cause of vomiting, but it’s important to know that over-hydration can cause it too. There’s a condition called hyponatraemia when the body’s salt levels become dangerously low (see here). Don’t forget that heat stroke can cause vomiting too. The dangers of heat exhaustion and heat stroke not only come from dehydration as a result of the sweat lost while running, but also from a rising core temperature (see here). Warming up and cooling down to avoid abrupt changes in exertion can help to prevent vomiting during and after running, so don’t skimp on these if you’re someone who tends to get sick!

Q After my long run I completely lose my appetite. I know I should eat, but I really don’t feel like it.

A Many runners feel like this. It’s thought that exercise influences the release of appetite hormones such as ghrelin, which increases appetite, and leptin, which suppresses it. This effect may vary between individuals, between men and women, and possibly between people with differing amounts of body fat. For some, a long run can reduce ghrelin and increase leptin, so you don’t feel hungry at all. The ‘runger’ (running hunger) may not strike for several hours or even days later.

It’s a good idea to ingest something after a long or hard run, but there is some doubt as to whether that magic 30-minute window to replace your glycogen stores that people talk about really exists. The ideal timing of post-exercise nutrition is debatable. Try