Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

consumed and the later into the night you drank it, then the bigger the effect on your ability to exercise the next day. Whether you ate or not can also determine how good you feel. It’s worth calculating how many units of alcohol you drank, because that will give you some idea as to whether it’s likely to be out of your system. It takes approximately one hour for one unit of alcohol to be removed from the body. The negative effects of alcohol mean that there are a number of reasons why exercising with a hangover isn’t a good idea. With poor sleep you’ll be lacking in energy but may also find your co-ordination and balance are affected, which can increase your injury risk. You will be dehydrated from the alcohol and further dehydration from sweating through running will only add to this. When you’re dehydrated you also have a faster pulse rate. Running will raise this further and put you at increased risk of developing abnormal heart rhythms such as atrial fibrillation. Your metabolism may not be in the best shape to endure a run either, especially if it’s still trying to clear alcohol from your system and you need plenty of available glucose for running.

Whether a run is safe and whether it will make you feel better or worse really depends on how you feel. If you just have a bit of a thick head then your risks are low, but if you’re dizzy, nauseated or have a racing heart then it makes sense to opt out or at least delay your run. Rehydrate as much as possible, make sure you’re passing plenty of pale, yellow urine and take a drink with you when you run. Wait until your pulse rate has calmed down and also make sure you have eaten before you run to counteract the alcohol-induced low blood sugar levels. Just be sensible! Don’t go if you don’t feel up to it and if you do go take it very easy and see how you feel. Go home if you need to. There’s always tomorrow.

Did you know?

The UK Chief Medical Officers recommend a weekly alcohol intake of no more than 14 units of alcohol for both men and women. This is equivalent to six pints of beer and six (175ml) glasses of wine. Avoiding binging, spreading alcohol intake over at least three days and having alcohol-free days each week are advised to minimise the health risks associated with alcohol.

Q I’ve just been diagnosed with coeliac disease. Will I have enough energy to run?

A If you have coeliac disease, your immune system attacks the healthy tissues of the gut when you eat gluten. In order for the tests for it to give an accurate answer, you need to have consumed some gluten in at least one meal a day for a minimum of six weeks before the test. Once you have the official diagnosis of coeliac disease you can begin a full gluten-free diet and you should find that your symptoms disappear quite quickly. Diarrhoea, abdominal pains and bloating will resolve and your energy levels will increase. There is no reason why you shouldn’t run. In fact, you may notice an improvement in your performance as you begin to feel generally better in yourself. It’s important to attend scheduled reviews with your doctor to check for any complications of coeliac disease and to see if you need any dietary supplements, such as iron, calcium or vitamin D. It’s very helpful to see a dietician when you are diagnosed and at any point if you are struggling with symptoms again. Coeliac disease is not the same as gluten or wheat intolerance, allergy or sensitivity. It is an auto-immune condition where the lining of the small intestine becomes damaged, leading to abdominal symptoms and inadequate absorption of essential nutrients. It is a life-long condition which requires treatment and monitoring. When it is well-controlled – and the majority of people control it simply by following a gluten-free diet – then it shouldn’t have any effect on your energy levels and ability to run.

Real-life runners

Being coeliac doesn’t negatively impact my running. From ultramarathons to parkrun, the only difference for me is that I need to be prepared with gluten-free goodies. This means I usually end up supplying post-race nutrition to the entire club!

Dr Oliver Newell, runner and self-confessed science geek

Q I have Crohn’s disease. I need surgery and will have a stoma and a bag. Will I be able to return to running?

A Absolutely yes! You’ll need adequate time to recover from your surgery and a gradual return to core strengthening exercises and running, but a stoma needn’t stop you. Search online for lots of inspiring stories and blogs from people running with stomas and ostomy bags (a stoma is an opening surgically created in the abdomen so that waste can leave the body and an ostomy bag is what the waste is collected in). It might take some trial and error to find the right bag for you to run with and similarly the best way to secure your bag. There are belts and specially designed wraps, as well as high-waisted running leggings to ensure your bag is snug and you feel confident. Other runners probably won’t be able to tell you have a bag, but you can choose loose-fitting tops if you’re self-conscious. Getting your hydration and fuelling right can take a bit of practice. It’s extremely unlikely your bag will burst, but reducing gas and wind (see here) will minimise this risk if you are concerned.

Q I have a family history of bowel cancer. Will running reduce my risk?

A In fact, 95 per cent of bowel cancers are not due to an inherited gene. If your affected relative is first degree (mother, father or sibling) and had their cancer diagnosed before they were 50, there might be a genetic cause. Similarly, if your first degree relative was older,