Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

the balance is disturbed. Both illness and injury can do this, and the body has to trigger systems to heal and repair as fast as possible. Our immune systems are incredibly complex, but very clever and effective. We’re set up to succeed, with numerous ways to keep germs out. There are tiny hairs lining our airways and mucous from specialised cells, both of which trap air-borne germs. Our stomach is full of acid to kill ingested germs before they can harm us and even our skin acts as a barrier to disease. If an infection does get through, then there’s an immediate response by our white blood cells, which spring into action and increase in number. White blood cells (there are several types, including neutrophils, eosinophils, basophils, monocytes and lymphocytes) can neutralise the toxins that germs produce, swallow and digest germs, or make antibodies to the germ that protect us the next time we come across it. The whole body becomes involved in clearing infections. Heart rate increases to pump blood around the body and bring cells to the areas where they’re needed, and body temperature may rise to make the environment a hostile one where germs can’t reproduce. The body tries to return itself to equilibrium as quickly as possible.

Our body needs energy to function. As a runner, finding the correct energy balance can be tricky. Eating the right amount of food to fuel our running and maintain our weight can be difficult for some. Getting the balance between sleep, recovery and running is also a challenge. It’s very much a moving target, with our activity levels and daily lives often varying hugely from day to day. Sometimes we need to look at the bigger picture and try to find balance over a week or a month, rather than over every day. Our bodies will appreciate it if we can do this, so let’s look at some of the common things upsetting our equilibrium and find out how to look after ourselves.

Running and illness

Q Should I run when I’m ill? I really don’t want to get behind on my training plan.

A Not knowing whether you’re well enough to run or whether you’d better give it a miss is all too familiar to a runner. The answer really depends on how unwell you are and what is wrong with you. You might have heard the saying, ‘Above the neck, what the heck. In the chest, best to rest.’ This is a good basic guide, but it does have its flaws and is far from comprehensive. With a mild, viral head cold, the likelihood is that a run won’t hurt. It may even make you feel a little better as it can help clear nasal congestion, albeit temporarily, and it can lift your mood too. A deep sinus infection, on the other hand, even though it’s above the neck, can leave you weak, dizzy and incapable of running. It’s best to just be sensible – although that’s often easier said than done. Here are some situations in which you should definitely miss a run:

• You have a high temperature, shivers or aches.

• You’re breathless or shaky when walking.

• You feel dizzy or light-headed.

• Your resting pulse rate is higher than usual.

• You aren’t properly hydrated.

• You haven’t eaten a normal, full meal.

• You have a chesty cough or wheeze.

• You feel exhausted.

When you’re unwell, your immune system is working hard to fight infection. It’s already having its own work-out and doesn’t need the extra stress that a run exerts. With illness, fevers or dehydration, your heart rate is often raised above the normal. Elevating it further with high intensity exercise can make you feel weak, dizzy or even push your heart into a potentially harmful abnormal rhythm. It’s usually best to simply rest for an extra day. The fitness gains from heading out will be negligible and might even make it take longer for you to get better. Try and think of the bigger picture. Opt for light exercise or a rest day instead. If you do go out when you aren’t on top form, then always take it easy and see how you feel.

Q How do I get back to running after an illness?

A It’s tempting to start running as soon as you can, but it’s always best to do it slowly. The last thing you want is to get ill again or injure yourself because your muscles are weak or you’re still wobbly. The first thing to ask yourself is am I really better? If you’re having the odd high temperature, aren’t eating normally or are still coughing up green phlegm, then although you may have improved, you’re still not ready to run. The longer you’re unwell and the more unwell you’ve been, the longer it will take to get back in your trainers. If you’ve just had a short cold, you can probably slot back into your training within a day or two. A proper flu can put you out for three or four weeks. If you’re still shattered, then just wait an extra day. Don’t try to pick up where you left off. Heading out for a long run or tough interval session isn’t the right thing to do. Make sure you’re well fuelled and hydrated before you set off and take a bottle of water with you. It’s a good idea to take your phone in case you’ve overestimated your health and need to bail out with a lift home. Start with a brisk walk to get properly warmed up and then break into a gentle run. Despite being desperate to crank up the pace and miles to recover lost fitness, the key is to see how you feel and not get carried away. Don’t aim for a set time or distance, just have an easy run. If you’re not feeling good, call it a day, head home and try again in a couple of days. Take a day of recovery after your