Sweating is one of the body’s ways of controlling our temperature. Heat is lost when sweat evaporates from the skin surface. It’s not something we can influence, because it’s controlled by the central nervous system. When you run, your body temperature increases significantly and sweating is an essential mechanism for lowering it. As you get fitter, you may find you sweat more, as your body is simply getting more efficient at thermoregulation. So potentially you could be proud of your sweating! But understandably it can be inconvenient and even embarrassing. Appropriate sportswear and good hygiene with frequent washing are obviously important. You may have tried a range of antiperspirants, but do have a chat with your pharmacist, because there are some more heavy duty ones available over the counter.
Excessive sweating when your body isn’t overheating is called hyperhidrosis. This can happen all over the body or just in certain areas, such as the armpits or palms of the hands. Treatments include antiperspirants, medications, botox injections and even surgery to remove sweat glands.
Top tips for a healthy runner’s skin
• Shower soon after running.
• Don’t leave skin damp. Dry thoroughly, especially between the toes.
• Use a barrier cream to protect sore skin or problem areas while running.
• Experiment with fabrics to find which suits you best.
• Wash running kit, including socks, after one use.
• Consider alternating between two pairs of running shoes.
• Use a sunscreen with an SPF of at least 15 to protect skin from UV rays.
• Check moles regularly and report changes or new skin lesions to your GP.
• Eat a diet that includes a variety of fruit and vegetables to provide the nutrients needed for healthy skin. Top foods include avocados, nuts, seeds and fish.
• Drink plenty of water daily.
FURTHER HELP AND ADVICE
Cancer Research UK: www.cancerresearchuk.org
Melanoma UK: www.melanomauk.org.uk
British Skin Foundation: www.britishskinfoundation.org.uk
National Eczema Society: www.eczema.org
Allergy UK: www.allergyuk.org
DermNet NZ: www.dermnetnz.org
Hyperhidrosis UK: www.hyperhidrosisuk.org
Chapter 9
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Self-Care
Being a runner and keeping well is often a fine balancing act. While we know that running makes us healthy, it can sometimes directly cause injury and illness. Trial and error, along with understanding our own bodies and a good dollop of luck, are all important in helping find the right balance for us. This chapter explores the things in everyday life that can make a difference and ensure we run well.
Our bodies aim for homeostasis, where everything is running smoothly, in equilibrium and perfect balance. So your body is continually monitoring what is going on and using multiple mechanisms to make both small and large adjustments to maintain the steady environment of homeostasis. From our thermoregulatory system, which aims to keep our core temperature constant, to our hormonal systems influencing our energy and metabolism, we are one finely tuned machine! These processes are happening day in, day out, without us being aware of them.
Sometimes the equilibrium is upset and 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 first run, get an early night and fill up on healthy foods too. Then just build up gradually to bring you back to your pre-illness goals and you’ll soon be right back on track. You’ll be amazed at how quickly your fitness returns.
Q
Why do I always catch a cold when I’m training for a race?
A In general, exercise boosts your immune system and helps to keep you healthy. Active people have fewer days off work than their more sedentary colleagues. However, when you’ve had a particularly intense session, whether that’s going significantly further in your long run (usually over 90 minutes) or really pushing your body in a strenuous interval session, then there’s evidence that your immune system reduces. This suppression doesn’t last for long, only around 24 hours, but it may be sufficient to weaken your defences enough for a germ to take advantage of you. It’s usually upper respiratory tract infections that runners catch in this situation. It’s hard to avoid these, but if you’re someone who is repeatedly having this problem, then it might be worth looking at your training plan. If you do your long run on a Sunday and then get up close and personal on a packed tube train every Monday morning, then it might help to move your long run to the Saturday to give your immune system an extra 24 hours to recover. If you have children, then it’s harder to resolve. Teach them to cover their coughs and sneezes with a tissue, throw it in the bin and wash their hands. Hand washing can help reduce the likelihood of catching a cold by 20 per cent, so keep washing yours too.
It’s worth chatting to your pharmacist about nasal sprays that you can use at the first sign of a cold. These can help to prevent it developing. Other factors can suppress your immune system too, such as not getting enough sleep and being under stress. It’s always wise to factor in an extra half an hour’s sleep a night when you’re training hard for an event. This will give your immune system the best chance of restoring itself, alongside helping muscle and joint repair. It’s hard to relieve stress, but taking time out to relax and delegating what you can in the lead up to a race might help keep your immune system on top form. Not eating properly can have a negative effect too (see here).
Real-life runners
As I get older I have to take greater care of my immune system, with more rest and good food. Where once I could have kept going, fitting in mileage and intensity of training with the rest of my daily life, I now make a concerted effort to ensure I manage all the work, home and training pressures I place on my body.
Ann Butler, mum of a family of runners, and proud member of Ramsbottom Running Club
Q How do I know if I’m overtraining?
A It’s normal to feel tired when you’re training hard, especially if you’re combining it with a busy work and home life. But if you find that you plateau in your running, become unable to match or improve your times, or lack the endurance for distance, then it might be time to take a step back. Is there a mismatch between what you are demanding of your body and the recovery time you are giving it? It can be a fine balance. It’s usually enough to reassess your plan and perhaps take a short period of rest, or cut back on your intensity and frequency of running if you think you’re overdoing things.
Sometimes, excess training can be more serious and begin to affect your body in a more harmful way. You may have heard of Over Training Syndrome (OTS). This is the term used for a condition involving prolonged overtraining. It’s rare and usually seen in professional athletes. It can be career-ending for some of them, as excessive training demands, coupled with the inability of the body to recover adequately from exercise during rest, can lead to problems in multiple body systems. Physiological, immunological, hormonal and psychological systems can all be affected, and also all play a role in recovery. While true OTS is rare, it’s important to know what the symptoms of excessive training on the body can be, in case you begin to identify them in yourself. Having one or more of these symptoms doesn’t mean you have OTS, but you would be well advised to assess your running and recovery balance, and consider seeing your GP to discuss whether you need any blood tests to rule out underlying medical conditions:
• Constantly feeling tired.
• Underperforming despite resting.
• Frequently getting ill.
• Frequently getting injured.
• Not being able to sleep despite being tired.
• Finding it hard to concentrate.
• Feeling low or irritable in mood.
• Lacking motivation.
• Not feeling refreshed by recovery.
TRY THIS
AT HOME
Running safely with a medical condition
If you have a long-term medical condition and are a runner, then it’s a good idea to be as prepared as you can be, to minimise any risks that running might pose. Here are some simple tips you can follow to help you exercise more safely:
• Fill in your details on the back of your race bib. Marshals, other runners and paramedics will look here for information about medical conditions and emergency contacts.
• Register with a medical alert provider, carry a card and wear a medical alert tag or piece of jewellery. This will quickly give important information about your condition to care-givers. Some services provide 24-hour telephone back up giving more detailed health information to health care professionals and include a translation service, which is useful if you’re racing abroad.
• If you have a condition that may affect you on your run, such as diabetes or epilepsy, then inform your run buddy or running club leader as to what might happen and what they need to do if you are in difficulty.
• Always carry your mobile phone with you – you never know when you might need to call for help. There are apps that allow friends and family to find your location, and even those that will send an alert to someone you nominate if you have been still for a certain period of time or you activate the call for help function. If you’re running alone, tell someone where you’re going and when you plan to get back.
• Remember to carry any medication that you might need during your run. Inhalers for asthma or glucose tablets for low blood sugars can usually fit into running kit pockets. Take your everyday medications regularly, as prescribed.
• Be aware that a change in dose of medication can sometimes affect the control of your medical condition. For example, a higher dose of blood pressure tablet can initially make you feel dizzy. Check with your doctor whether there are any likely side-effects and how these may affect your running. It may simply be a case of leaving a few days for things to settle before you run and then taking it slowly.
• Be prepared to be flexible and adapt your running plans to account for your medical condition. Cut back if you don’t feel on top form and see your nurse or doctor if you are unsure about any symptoms or side-effects.
Q Will running reduce my risk of cancer?
A While there’s no guarantee that if you run regularly you won’t get cancer, it’s important to know that it can reduce your risk of many types of cancer. To gain health benefits it’s recommended that people do at least 150 minutes per week of moderate intensity exercise – that’s exercise that makes you feel a bit out of breath. Running is classed as vigorous intensity exercise and the target for that is 75 minutes, which most runners fulfil easily in an average week. There may be increased benefits for exceeding that target for some cancers, but there are no clear guidelines yet. The type of risk reductions you can expect from running regularly throughout your life (not just a one-off 5km run) inclu
de: breast cancer – 20 to 30 per cent; colorectal cancer – 20 per cent; and bladder cancer – 20 per cent. Exercise is a powerful medicine. While we can’t change our genetics and other factors which determine our cancer risk, we can alter our lifestyles, and running fits the bill perfectly for an accessible and effective form of exercise. Exercise can also reduce the risk of certain cancers returning after treatment has been completed.
Did you know?
Exercise helps people with cancer tolerate the side-effects of cancer treatment, including fatigue, nausea and low mood. If they aren’t feeling up to running, then even a short walk can give benefits, so why not ask your friend with cancer if they fancy a stroll rather than a coffee?
Real-life runners
Exercise is a really effective tool to help maintain your strength, fitness and wellbeing, and to boost your confidence both during and after cancer treatment. At a time when you might feel that your medical team has more control over your life than you do, running and exercise is something you can control. The power of that shouldn’t be underestimated.
Helen Murray, cancer rehabilitation specialist, coach and podcaster
Running and injuries
Q How long should you have off running when you have an injury?
A The body has an amazing ability to repair itself. Everyone will heal at their own rate and recovery times vary from person to person. They also depend on which body tissues have been injured and how severely. The most frequent everyday injuries in runners are those that include muscles and ligaments. Pulled and torn muscles are called strains and overstretched ligaments are called sprains. As a very rough guide, you can expect to be off running for a week with a mild muscle strain and a month for a more severe one. Sprains take longer, so expect a month for a mild sprain and three to four months for a severe one. It’s incredibly frustrating to be injured and tempting to just carry on and run as soon as you can, but it’s vital to respect injuries and allow the body time to repair and strengthen the injured area. This will minimise the risk of re-injury.
Run Well Page 19
