Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

tends to happen over the age of 65 (any earlier than this and it is referred to as early onset dementia), dementia is not simply a consequence of natural ageing, it is a medical condition. The different types of dementia affect the brain in different ways, for example, in Alzheimer’s disease, protein plaques develop in the brain, which gradually affect its function. In vascular dementia, a lack of blood flow to different areas of the brain causes damage to the brain tissue. Dementia is a medical condition and is not inevitable.

So can running help to prevent us getting dementia? Some cases of dementia are inherited, particularly the young-onset cases, but generally the news is good. Exercise on its own has been shown to reduce the risk of dementia by up to six per cent. If, however, you combine that with other lifestyle measures such as lowering your blood pressure, not smoking and maintaining a normal weight, then the reduction may be as high as 40 per cent, particularly in the case of vascular dementia. It’s important to remember too that regular exercise is vital in the care of those who already have dementia, as it can help maintain independence, give a better quality of life and boost self-esteem.

Did you know?

Dementia UK reports there are over 200 subtypes of dementia. Alzheimer’s disease is the most common type in the UK followed by vascular dementia. Other types include dementia with Lewy bodies, frontotemporal dementia and mixed dementia.

Q I love running, but have a really busy life. If I run, I just spend the whole time thinking and worrying about all the other things I should be doing.

A When life is chaotic and each day is crammed with a long list of ‘to dos’, then it’s easy to either not run at all or not enjoy your run. First of all, you must lose any guilt you have about running. It’s not selfish or indulgent to take a bit of time for yourself to exercise. In fact, it is essential for you as a busy person. You will be far better equipped to deal with all life throws at you if you use exercise to keep you physically and mentally well. YOU need to be at the top of your priority list. Always make sure your to-do list is realistic. There’s nothing more disheartening than getting to the end of every day with a long list of things you haven’t done. Only schedule in what you think you can manage and move the rest to another day.

Have a look at your time management. There are only ever going to be 24 hours in a day and it’s often how cleverly we spend them that determines how much we get through. Check for activities that drain your time, such as scrolling through social media. It’s easy to reduce this by the half an hour needed for a run. Look for life hacks that will free up time and see what you can delegate to family or friends. You simply can’t do everything!

When you are actually running, there are a couple of things you can try to stop you worrying. Both mindful running and productive running can help. Learning to calm your mind and focus on the present will really help you to relax and enjoy your run. Similarly, using a run to solve a specific problem is a great use of precious time. The boxes below have techniques that can transform your running, so I urge you to give them a try.

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Mindful running

If you’re one of those people who is always distracted when you’re running, thinking about what you need to do when you get back from your run and not taking the time to enjoy the run itself, then try mindful running. Being able to focus on that exact moment in time will calm your busy mind and help you get the most out of your run for you. Here is my favourite way to stay present using the senses:

• Take a few minutes before you run to sit or stand quietly and take some deep belly breaths (see here). As you breathe out, feel the tension leaving your body. Don’t skip this step – you can’t go straight from rushing about to mindful running.

• Don’t run distracted. Don’t set a goal pace or interval session. Ideally leave your sports watch and your headphones at home.

• When you run, think about what you can feel. Notice your breathing and try to keep it calm. Feel the beat of your heart in your chest. Feel the air as it brushes your skin. Feel the sensation as your feet hit the ground. Are your shoulders tense? Try to relax them. Do you feel strong? It’s OK if you feel tired, just acknowledge it.

• When you run, think about what you can hear. The repetitive thud of your feet on the ground. The birds. The wind. The traffic. Children playing. Take time to notice each sound.

• When you run, think about what you can see. Take in your surroundings. The light and shadows. The sky. The shapes of trees and buildings. Like a child, notice the small things. The ladybird on the leaf. The colours on the road sign. Open your eyes – we miss so much when we run.

• When you run, think about what you can taste. The mint of your toothpaste. The sweetness of a sports drink. The salty sea air.

• When you run, think about what you can smell. Freshly cut grass. The fumes from the lorry that passes. Garlic wafting from the Italian restaurant. Pleasant or unpleasant, notice the smells.

• Try one of the above or spend a little time on each during your run. It will keep your mind focused and enjoying the present rather than ruminating on the past or worrying about the future.

• Take a few minutes at the end of your run to take some deep, gentle breaths again. Feel