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

5 Start to pass urine, but don’t collect the first bit. A mid-stream sample is best if the sample is looking for possible infection.

6 Pop the pot under the stream of urine and collect your sample.

7 Screw the lid back on and throw away the tissue you wrapped around the outside.

8 Wash your hands.

9 Label the container if it hasn’t already been done for you.

Q I run a lot and I get a lot of cystitis. Is there a link?

A Cystitis means inflammation of the bladder and it can sometimes be caused by infection, but often by irritation too. Symptoms include needing to wee frequently, stinging and burning when you pass urine, and bladder pain. It’s much more common in women than men and there’s often a trigger, such as having sex or going swimming. There may be a link with running for you. The urethra brings urine from the bladder to the outside and the urethral opening can be quite delicate. Rubbing underwear, shorts or tights can irritate this area and cause superficial pain, and stinging or burning when you wee. To reduce this, apply some lubricant or baby’s nappy cream to the area before you run. It will act as a barrier and protect the delicate tissues. Runners often wash frequently and using soaps, bubble baths and shower gels can trigger cystitis. Taking a shower rather than a bath and avoiding using perfumed products will help to reduce the risk – plain water is fine for cleaning your genitals.

Another way running could be linked to your cystitis is by irritation of the bladder lining. The action of running and the jolting it causes may lead to the bladder walls hitting each other, which can inflame them. Similarly, if you don’t hydrate enough then concentrated urine might irritate the bladder lining too. This shows how important it is to hydrate well, especially in the hours after you run. Of course, cystitis is common and yours may be unrelated to running. If you are having frequent bouts, then do see your GP to discuss and take a urine sample with you to the appointment. This is particularly important if you are male as urine infections are much less common and the threshold for investigation is lower.

Q Can I exercise with a urine infection?

A The severity of a urinary tract infection (UTI) can vary hugely. It can make you feel very unwell, especially if your kidneys are involved. In this situation you’re likely to have a high temperature, nausea or vomiting and back pain. Running is clearly not a good idea and you should rest and recover. Similarly, if you have blood in your urine, stinging when you pee or abdominal pain, then give running a miss. If on the other hand you’ve just had a couple of extra trips to the toilet and it was a bit uncomfortable, but you otherwise feel fine, then going for a run probably isn’t going to do you any harm. Do make sure you drink plenty of water, though, because concentrated urine is only going to make things worse. Urine infections are usually treated with antibiotics, so see your GP if mild symptoms aren’t settling after a couple of days, you feel unwell or your symptoms are more severe.

Did you know?

For those with a medical condition or disability that means quick access to a toilet is essential, numerous charities provide ‘toilet cards’ which explain your need without you having to go into detail. While there’s no obligation for anyone to let you move to the front of the queue, they can help to justify your request. There’s a National Key Scheme for accessible toilets and the Radar keys are available from Disability UK. The Eurokey is the European equivalent.

Top tips for a healthy runner’s ­urinary system

• Hydrate yourself before, during (if necessary) and after your runs.

• Replace electrolytes lost through sweat, especially on long runs (see here).

• Respect the weather conditions and adapt your expectations, pace and hydration in hot weather.

• Don’t use anti-inflammatory medications for pain relief during long runs and races.

• Get your blood pressure checked at least every five years or more often if there’s a medical need. High blood pressure can damage the kidneys.

• Eat a healthy diet and drink plenty of fluid to avoid constipation, which can affect bladder function.

• Do regular pelvic floor exercises.

• Don’t suffer in silence and seek help if you experience urinary or faecal incontinence.

• If you have given birth then make a gradual, planned return to running after strengthening your pelvic floor muscles (see here).

FURTHER HELP AND ADVICE

Kidney Care UK: www.kidneycareuk.org

The National Kidney Foundation: www.kidney.org

Prostate Cancer UK: www.prostatecanceruk.org

Bladder and Bowel Community: www.bladderandbowel.org

Bladder and Bowel UK: www.bbuk.org.uk

Disability UK: www.disabilityrightsuk.org

Incontinence UK: www.incontinence.co.uk

SqueezyApp pelvic floor exercises: www.squeezyapp.com

Engineered sportswear for women: EVB Sport www.evbsport.com

Chapter 6

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The Reproductive System

Let’s move on down to the reproductive system. You might not immediately think that this system is terribly relevant to running, but once you start considering it you’ll soon see it is! It can cause huge problems, especially for women, but running also offers many benefits for the reproductive system in terms of physical, mental and sexual health. This information is intentionally not split into separate men’s and women’s sections, because it’s important we have an insight and understanding into the barriers all our running friends face. Let’s quickly recap the basic anatomy of both the male and female reproductive systems so we’re clear on exactly what lies where.

The male reproductive system includes the penis, the contents of the scrotum, the prostate and seminal vesicles (the glands that make the fluid for semen). We’ve already covered the prostate (see here) so here we’ll just be dealing with the crown jewels. Inside the scrotum you’ll find two testicles, each with an epididymis and a vas deferens. Sperm is made in the testicle and stored in the epididymis until ejaculation, when it travels along the vas deferens, mixes