Run Well by Juliet McGrattan (reading books for 5 year olds .TXT) 📕

transfer takes place in 300 to 500 million microscopic alveoli. It’s here in the alveoli where oxygen diffuses into the blood to re-oxygenate it and waste gases, including carbon dioxide, diffuse out. When you breathe out the waste gases are emptied from the body and water vapour is lost too, which is why you can see your breath when you exhale on a cold morning run.

Our airways are lined with a special tissue called the respiratory epithelium. This tissue protects us from dirt particles and germs and keeps our airways moist and healthy. The four main types of cell making up this lining tissue are:

• Ciliated cells These line the trachea and bronchi. Each cell has around 200 cilia (microscopic legs) on its surface, which it waves repeatedly to transport mucous up towards the mouth.

• Goblet cells Shaped like a wine goblet, these cells produce mucous to trap dirt and germs.

• Basal cells These small cells are the reserve bench, and can step up and change into any type of respiratory cell, depending on what is needed to keep the epithelium healthy.

• Alveolar cells These are found in the lining of the alveoli and are specially designed for gas transfer.

Surrounding the respiratory epithelium you’ll find loose connective tissue containing blood vessels, elastic fibres and smooth muscle. This smooth muscle is under the control of the parasympathetic nervous system, which means we can’t control its contraction or relaxation. Although not strictly part of the respiratory system, we need to acknowledge the ribs, which protect the lungs, and the chest muscles and diaphragm, which allow the lungs to expand and contract.

The respiratory system is incredible. It ensures that we breathe clean air, deliver it to the bloodstream and get rid of waste products, all in the blink of an eye. As runners, we really put the system to the test and showcase its power, so it’s easy to see how a small issue in one part of the system can cause problems and upset the process.

Did you know?

The surface area of your lungs is approximately the size of a tennis court.

Q Should I breathe through my nose or mouth when I run?

A When you first start running you’re very aware of your breath, mostly because you can’t seem to catch it! As your fitness increases you can take slow runs while holding a good conversation and not actually think about your breathing at all. You probably don’t even know whether you nose- or mouth-breathe! Next time you’re out for a run, observe your breathing. Most of us mouth-breathe. There is much debate about the ‘right’ way to breathe when you run, with some running coaches saying you should breathe through your nose, others saying your mouth, and others saying a combination of in through your nose and out through your mouth is best.

A small but interesting study tested 10 runners who had been nasal breathing while exercising for six months. They put them through a series of tests, first while breathing through their nose and then while mouth-only breathing. Runners generally complain that they can’t get enough air in if they try to breathe through their nose, but it is something that takes practice to master. The nose allows air to be warmed before it reaches the lungs and the mucous and hairs in the nasal passages filter out pathogens and particles, so potentially it’s beneficial to breathe in through your nose. The subjects in this study took in the same amount of oxygen during both nasal and mouth breathing, but when they were nose breathing, their breathing rate was slower and their breath more economical. It is certainly easier to relax while nose breathing as it forces you to breathe more slowly. Other studies, however, have pointed out that although breathing rate is slower while nasal breathing, the heart rate can be higher, putting stress on the body in a different way. Without clear evidence either way it seems that personal preference is best, but do familiarise yourself with diaphragmatic breathing (see here).

Q Why does my nose run when I do?

A This is a very common problem. A runny nose or rhinitis, to use its medical name, can be triggered by a number of things. Obviously, your nose runs if a virus, such as the common cold, irritates it, but the same thing can happen when it’s exposed to dust, pollen, pollution, chemicals or cold air. Sometimes a runny nose is triggered purely by exercise itself and this is called exercise-induced rhinitis. Nasal mucous does have its purpose, though. It’s not simply produced to annoy us! It protects us by stopping dirt, dust and germs entering our system as we breathe in rapidly during running. The slightly frustrating thing is that when you run, your body is trying to get as much oxygen as possible into your lungs, so your nostrils flare and nasal passages open up, allowing more air (and more irritant) in with every inhalation.

Work out what your trigger is and then try to avoid or minimise your exposure to it. This might involve avoiding running beside queueing traffic, or covering your nose with a light scarf to warm the cold air before you breathe it in or to stop pollen reaching your nose.

Make a trip to your local pharmacist – there is a range of products for rhinitis that can be bought over the counter. These include nasal sprays containing decongestants, antihistamines or corticosteroids. Oral (tablet or liquid) antihistamines are also useful. Your pharmacist will advise you which would be best for you. You could also try nasal irrigation, which means washing out your nasal passages with salty water. Again, the pharmacist can advise you on how to do this. Rhinitis that doesn’t improve with treatment or involves smelly or blood-stained nasal discharge (particularly from one side) should always be checked by a doctor. Some winter gloves have an absorbent pad for wiping away the snot or you can