Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

so you should be able to avoid a post-run headache:

• Dehydration You can lose lots of body water when you run, through your breath as well as your sweat, so make sure you adequately replace your losses, because dehydration is a major cause of headache. This might mean drinking extra fluid in the hours after you run, rather than just relying on a quick post-run guzzle.

• Hunger If you haven’t properly fuelled your run, then a headache might strike. People don’t often feel hungry straight after a long run, but if you frequently get a headache, then eating within half an hour of stopping might prevent it.

• Poor running posture Carrying tension in your neck and shoulders can trigger headaches. Try to relax your shoulders, holding them down and back, and keeping your head held high. You might benefit from intermittently shaking your arms out and circling your shoulders.

• The weather A blast of cold air to the head or a strong wind can bring on a headache. Some people find air pressure is a trigger and tend to get headaches on heavy, muggy days. We can’t change the weather, but we can wear hats, cover our ears with headbands and take a paracetamol if we’re badly affected.

• Bright sunlight Headaches often strike on very bright sunny days when the sun’s glare is strong. Many runners say they don’t like running in sunglasses, but if you invest in a lightweight pair that fits you well then you won’t even notice they’re there. Wraparound glasses will really keep the light out and a hat with a brim will help too.

Q Will running improve my migraines?

A This very much depends on what causes your migraines. Sometimes they happen out of the blue, but very often there’s a trigger and this may be where running can help. For example, if sleep deprivation is a trigger for you, then it’s reassuring to know that regular running can help you sleep (see here). Similarly, if stress is a frequent cause of your migraines then using running to help you manage your stress levels could be life-changing. Lots of the triggers such as diet, alcohol and hormonal changes can’t be improved by running, but sometimes a gentle run will ease a mild headache from a migraine. It’s important to be aware that running could potentially trigger migraines so make sure you know how to avoid post-run headaches.

Top tips for a healthy runner’s head

• Run regularly to get the most benefits from running.

• Find your tribe. A real or virtual community will support and motivate you.

• Head outside to run whenever you can to get the boost that nature gives your mood and brain power.

• Know that you are enough. You have nothing to prove.

• Be happy without running. Make sure that your happiness doesn’t depend on running. You should be happy and fulfilled without it.

• Don’t let running become a pressure. Check in with yourself intermittently to make sure you are enjoying your running.

• Volunteer regularly or from time to time. Giving back to others, including the running community, is rewarding and life-enriching.

• Never be afraid to ask for help. Find someone you trust to share your thoughts and problems with.

FURTHER HELP AND ADVICE

Mind: www.mind.org.uk

Moodcafe: www.moodcafe.co.uk

Anxiety UK: www.anxietyuk.org.uk

Action on Addiction: www.actiononaddiction.org.uk

The Samaritans: www.samaritans.org

Macular Society: www.macularsociety.org

International Glaucoma Association: www.glaucoma-association.com

The Migraine Trust: www.migrainetrust.org

Dementia UK: www.dementiauk.org

Headspace: www.headspace.com

Chapter 2

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The Cardiovascular System

There is no denying that running is good for your heart. The heart is a muscle and by using it regularly, gradually increasing the work you ask it to do and looking after it, it will become stronger and more efficient. Regular running can reduce your risk of developing coronary heart disease and stroke by 30 per cent. From blood pressure to palpitations, from a family history of heart disease to freezing cold fingers, running and circulation questions are many and varied. This chapter explores them all and also gives you tips on how to keep your heart healthy.

The heart collects blood that has already made its journey around the body, pumps it to the lungs, where it is replenished with oxygen, and then forcefully pumps this oxygenated blood to the organs and muscles. A fast, continuous supply of oxygen-rich blood is essential for skeletal muscles to function and perform well during running. A good blood supply is also needed to take away the waste products that result from exercise.

The collecting chambers of the heart are called the atria and the pumping chambers are called the ventricles. There are valves between these to prevent blood flowing in the wrong direction. Large veins called the superior and inferior vena cava bring blood that has circulated around the body to the right atrium. The right atrium pumps it into the right ventricle, which then pumps it to the lungs via the pulmonary artery. Once it has been enriched with oxygen in the lungs, the blood returns to the heart via the pulmonary veins. It collects in the left atrium, which pumps it into the left ventricle. The left ventricle is the strongest pumping chamber as from there the blood exits via the aorta (the body’s biggest artery) and makes its way around the entire body, giving up its oxygen to tissues and organs before returning back to the heart via the veins.

The average person has approximately 5 litres of blood in their body (women have slightly less than men). It takes about one minute for that entire volume to go once around the body and back to the heart. When you exercise, however, that increases by four to five times. So when you’re pounding your way down that finishing straight, your heart could be pumping 20 to 25 litres per minute! That’s an incredible amount and you can see why running is an intense workout for your heart.

Thankfully, the heart muscle, or cardiac muscle as it’s known, responds well to training. As it strengthens, the force of the contractions and therefore the effectiveness of the