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 how calm you are. Try to carry on with your day in this relaxed state.
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Productive running
Productive running is a great tool, particularly for those that are time-pressured. Running has as amazing ability to help us solve problems and great ideas often spring to mind during a run. Productive running is all about harnessing these benefits. Try this technique and I promise you’ll be impressed by the result:
• Choose something difficult you need to achieve such as creating a presentation for work, figuring out how to deal with a tricky situation or writing a challenging letter.
• Choose a route that doesn’t involve lots of road crossings or technical running so your mind is free.
• While you’re putting on your trainers or during your warm-up, set your intention for what you want to achieve during the run. Think about how good you’ll feel coming home with this task done.
• When you’re running try to keep your mind on the topic. One of the joys of running is being able to let your mind wander, but for productive running you need to keep focused on the problem.
• When your thoughts stray from the task, gently guide them back to the problem. If you have ever meditated, you’ll know how often this wandering happens when you first start. It gets easier with practice.
• Work through your task, step by step. Don’t keep going over and over the bit you have already solved (trust me, it’s very tempting), keep moving forwards. Depending on the challenge, you might need a longer or a shorter run.
• As soon as your run is over, write down anything that you need to remember – it’s amazing how quickly things can vanish from your mind! Alternatively, use the voice recorder on your phone to make a note while you’re running along.
With this technique you can turn a run into a productive time where you’ll be able to focus, concentrate and be very creative. Give it a try next time you need to solve a problem. I don’t suggest you do this with every run, though, as the benefits from mind-wandering runs are very important too!
Q I really struggle with finding the motivation to run, even though I know I’ll feel good afterwards.
A This is really normal, so don’t worry. As running legend Kathrine Switzer said, ‘The hardest part of any workout is putting your shoes on.’ There aren’t many runners who always feel like running and just getting out the door can be a huge challenge to all of us. Here are some things that might help:
• Run with others Enlist the help of running friends. Knowing someone is expecting you will make you go. Think about joining a running club – not only will there be club sessions to commit to, but you’ll meet other runners who will always be happy to help keep you motivated.
• Run commute Make running a normal part of your day. Whether it’s running home from work or on the way back from the school drop-off, if you have a set time and routine that you follow, then habits are easier to establish.
• Just run for 10 minutes Just tell yourself you’ll go out and see how you feel. You can come home if you want to, but I can almost guarantee that once you’ve been out running for 10 minutes you’ll feel as if you might as well carry on for a bit longer.
• Schedule your runs Planning is key. Look at the week ahead, decide when you could run and then add it to your calendar. It’s an appointment with yourself and it must only be changed in an emergency, because your health is high priority. This stops you getting to the end of a busy week and suddenly realising you haven’t fitted in a run.
• Don’t over think it Procrastination is fatal. It’s so easy to talk yourself out of a run or spend so long thinking about it that you miss your window of opportunity. Just run. You might find that the morning is best, and you can lay your clothes out the night before, so you’re up and out before engaging your brain. Similarly, run before you c
ome home from work or you’ll just end up getting in and putting the kettle on. Don’t over think it.
• Find inspiration Watching a marathon on television will stir the desire to run in even the most unmotivated of people, so fill your life with inspiration. It might be your own running diary that reminds you how good running makes you feel, books, podcasts, TV documentaries or online running forums. Whatever it is, a regular dose can keep you fired up.
• Volunteer Go and volunteer at your local parkrun or marshal at a local event. You’ll be welcomed with open arms, and watching others run and chatting to them afterwards will get you back on track. You’ll also feel proud to be involved with the running community in a different way.
If your lack of motivation is persistent and associated with a low mood or feelings of self-doubt or hopelessness, then it’s time to reach out for some help. These can all be symptoms of depression, so make an appointment to discuss it with your doctor.
DEPRESSION AND ANXIETY
Q I think I’m depressed, but don’t want to take antidepressants. I know running helps depression, but will it be enough?
A Exercise has been shown to be more effective than doing nothing when it comes to reducing the symptoms of depression. Some studies have shown it to be as effective as certain antidepressants. Exercise is never the wrong thing to do in this situation, but take care if you are already running regularly and have become depressed. Just keeping on running or running more is unlikely to be the answer, although stopping running will almost certainly have a negative effect. It can, however, be really hard to motivate yourself to run when your mood is low and even simple everyday tasks are a struggle. If going for a run feels impossible or too overwhelming, then it’s equally OK not to go. You can get better without running and it doesn’t solve everything.
It would be really good to talk it all through with someone and your GP would be an ideal person. They will be able to help you assess how severely affected you are and whether lifestyle changes are enough. Sometimes the act of simply talking and admitting there is a problem can be therapeutic and there is no need to struggle alone. You may not want antidepressants, but there are also talking therapies and counselling that you may benefit from. Your GP will be able to refer you. If you and your doctor come to a decision together that using an antidepressant is the right step for you, then it’s important not to see this as a failure. It can be a very effective treatment and is life-changing for many. There’s even some evidence that regular exercise can help to enhance the effects of some antidepressants, so don’t stop running, but do seek help and support.
Real-life runners
Running and being outdoors has always left me with a fresh perspective and the potential for new opportunities. I think being free, without distractions, is an occasion not to be missed, and will pay dividends to your mental fitness.
Louise Goddard, LegItLancaster running community
Q If I run regularly can I stop my antidepressants?
A You should never stop your antidepressants without speaking to your doctor. There are two main reasons for this. First, you may need a gradual withdrawal from your medication, depending on which one you are taking. Coming off antidepressants can sometimes be difficult and can take time, so it needs to be approached in the right way. Second, it’s easy to get carried away when you first feel better and end up stopping your medication too early. You may then get a relapse in your low mood, which can be very upsetting as you thought you were feeling OK. It’s good to have a period of a few months when you feel well and stable before you look at stopping antidepressants. It’s best to make this decision in conjunction with your doctor and a friend or family member. It can help to make a list of the symptoms and behaviours that you experienced when you first realised you were depressed, so that you and your nominated person can watch out for them. For example, did you become anti-social, lose your appetite or begin to have difficulty sleeping? If a pattern emerges it enables you to take prompt action and seek support.
Regular exercise, such as running, is a really important part of treatment for depression. It can be a vital tool for keeping you well, both when you’re on medication and after you stop taking it. Having running as a coping mechanism will help you to deal with life events and maintain good mental health. Positive lifestyle changes, such as increasing your exercise, may also speed up your recovery time and prevent relapses, but despite this there are many people who still need their antidepressants regularly.
Did you know?
The World Health Organisation states that one in four people in the world will be affected by a mental disorder at some point during their lives. It’s one of the leading causes of ill health and disability worldwide. The mental health charity Mind tells us that, in England, in any given week, one in six of us will experience a mental health problem including depression and anxiety. It’s OK not to be OK.
Q I feel anxious about going outside. Will running help?
A In the same way that the chemical changes in the brain induced by running can improve mood, they can also have a calming effect, which can ease symptoms of anxiety. Having anxiety makes you hyperalert, jittery and very often afraid. With your heart racing and breathing rate increased, your body is ready to fight a threat, even when no real threat exists – and it can be mentally and physically exhausting. Anxiety can come in sudden and short-lived attacks, either out of the blue or in response to a particular trigger, or it can be a more generalised anxiety with a constant feeling of worry and self-doubt. Whatever the type of anxiety, it can lead to a fear of leaving the house as remaining within the confines of your own four walls feels safer. Getting out for a run, though, will help you. Your breathing will calm and the racing thoughts in your head will settle down (see here). You’ll experience the fresh air and nurturing benefits of nature, and if you struggle with fitful sleep it will help that too (see here). You’ll also feel proud that you made it out of the door and achieved something, which will give you a positive feedback loop and spur you on to do it again.
It can be easier said than done, though, so be gentle with yourself. It’s better to set and achieve a realistic target than to overestimate, put too much pressure on yourself and fail. To begin with, running 50 metres up the road and back might be enough. Consider asking someone for help. Having the reassurance of a friend running with you or cycling alongside you can make all the difference. Not only can it give you the motivation and confidence to get out of the door in the first place, but it also provides the opportunity to chat, which can distract you from your anxiety. It’s also much easier to open up and share your feelings when you’re side by side and not face to face.
Real-life runners
Running has transformed my health and wellbeing both physically and mentally. It’s helped me cope with the death of my dad. My dad’s brother died just after him and at the second funeral in two weeks I saw one of my cousins, Kevin, who is named after my dad. I asked him what he was doing tomorrow. He said, ‘I’m running the Dublin marathon. You should do it one day.’ I agreed and my running journey began. The rest is history.
Mike Whelan, runner and Leinster Rugby fanatic
Ears
Q I suddenly felt dizzy on my last run and had to walk home. What could have caused that?
A So many things cause dizziness. Doctors often need to do a bit of detective work and ask questions about a whole range of body systems to figure out the reason it’s happening and, even then, the cause might remain unknown. Feeling a bit light-headed can come from simply over exerting yourself or being a little dehydrated or hungry. Feeling anxious can make you dizzy too. Dizziness associated with other symptoms, such as palpitations or chest pain, can be due to anaemia, a drop in blood pressure or more serious heart conditions (see here). Similarly, dizziness with an accompanying shortness of breath or cough can result from both minor or major lung conditions. Dizziness with double vision and numbness or weakness could be a migraine or, at its worst, a stroke. Th
ankfully most dizziness isn’t serious and settles on its own.
One source of dizziness is the ear. Ears not only deliver hearing, but also control balance. There’s a network of tunnels in each ear called the semi-circular canals, which are lined with tiny hairs and filled with fluid. When you move your head, the fluid moves. This causes the hairs to move and messages are then sent to your brain, which interprets your position. Anything which disrupts the movement of the hairs will result in incorrect or abnormal messages being sent. An infection of the inner ear, such as a viral labyrinthitis or small crystals, called otoconia, floating in the canal, can disrupt the fluid movement. Rather than simply feeling dizzy, with these conditions you might experience vertigo, where things around you appear to spin.
The important factors with dizziness are whether it is a one-off or a recurrent problem; whether it is short-lived or long-lasting; and what the associated symptoms are. Dizziness usually goes away on its own and if you feel dizzy it’s always best to lie down and drink plenty of fluid. Take care to get up slowly when you feel better. For anything other than a short spell of dizziness with an obvious cause, it’s best to discuss it with your doctor who may recommend medication or arrange investigations to determine the cause.
Q I keep getting itching and infections just inside my ear. Could running be to blame?
Run Well Page 2
