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

time, which lasts for an average of four years, don’t exactly inspire you to put on your trainers, but it’s definitely worth it if you can. Running during the perimenopause can help to counteract some of the many symptoms you might experience. For example, bloating, headaches and joint pain can all be reduced by exercise and, although you might think running would make you more tired, it can actually give you an energy boost.

A Cochrane review (a systematic review of primary health research) in 2014 found insufficient evidence to show whether exercise would help with hot flushes and night sweats. A small study in 2016 found that women who trained to increase their fitness experienced fewer sweats and flushes, but more research needs to be done to confirm exactly what type and how much exercise is needed for this purpose.

Running will help to maintain and build bone and muscle mass, both of which decline rapidly from this point on. Strong bones and muscles will improve your future health and increasing your muscle mass will help to counteract the natural weight gain that can happen around the menopause too, so it’s a good idea to add in some work with weights alongside your running.

Low mood, irritability and mood swings are a common peri-menopausal symptom, and this is where running really comes into its own, offering a natural way to boost mood, release tension and deliver a sense of wellbeing (see here). It can improve concentration, focus and sleep too, so running is a really useful tool for managing the mental health effects of the menopause.

Real-life runners

I started running in my early 50s after discovering the positive impact exercise had on my perimenopause. It has really helped my increased anxiety, sleep problems and self-confidence. Running has brought me joy, friendship and a sense of purpose.

Jo, mum of two grown up sons, lives on the edge of the Yorkshire Dales

Top tips for a healthy runner’s ­reproductive system

• Attend screenings such as cervical and antenatal screenings.

• Perform regular self-examination, for example on breasts and testicles.

• Visit a sexual health clinic for a screen for sexually transmitted diseases if you have any symptoms you’re worried about or for reassurance if you have ever had unprotected sex.

• Practise safe sex.

• Report any unusual bleeding, lumps or other changes to your GP.

• Lead a healthy lifestyle. Don’t smoke, maintain a healthy weight and eat a healthy diet full of fresh fruit and vegetables. Keep exercising regularly.

• Take your time returning to running after childbirth. Follow a core and pelvic floor rehabilitation programme and then build up slowly from walking.

• Consider tracking your menstrual cycle if you want to identify any effects on your training.

Further help and advice

Menopause Matters: www.menopausematters.co.uk

The Miscarriage Association: www.miscarriageassociation.org.uk

Male cancer – Orchid: www.orchid-cancer.org.uk

Relate: www.relate.org.uk

Sexual Advice Association: www.sexualadviceassociation.co.uk

Cervical cancer – Jo’s Trust: www.jostrust.org.uk

Gynaecological cancers – Eve Appeal: www.eveappeal.org.uk

Chapter 7

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The Musculoskeletal System

The musculoskeletal system is made up of bones, joints, muscles, tendons, ligaments and more, all of which give our body structure and shape. The system from our toes to our finger tips is truly an incredible feat of engineering. It allows us to perform large movements, such as running and jumping and tiny, intricate movements, such as threading a needle. Force, tension and pressure are applied in multiple directions at once, but our body structure is light enough for us to move around freely. What’s even more amazing is that the body has its own systems to repair and strengthen any weaknesses so it can perform even better the next time. So is the act of running good or bad for the musculoskeletal system and what can we do to keep it in optimum condition?

Public Health England report that every year 20 per cent of people see their GP about a musculoskeletal problem and over 17 million people in the UK are affected by musculoskeletal conditions. Of course, doing exercise puts you at risk of injury and might lead to you having to use the health service, but the evidence is overwhelming that keeping physically active is good for your health. Not only will you live longer, but you’ll lower your risk of disability from osteoarthritis, falls and hip fractures, and increase the likelihood that you can remain living independently and pain free.

All the elements of the musculoskeletal system are living. Our bones, far from being the inert, hollow structure you may visualise, are in fact alive. Bones are constantly being broken down (to release minerals such as calcium) and reformed to keep them strong. They’re also filled with bone marrow, which makes new blood cells. Nerves and blood vessels run through and over bones to nourish them, so they’re far from static. Muscles are made up of cells called myocytes that are arranged into long strands of muscle fibres. Myocytes are packed with mitochondria, which are the power packs supplying energy to the cells. With incredible endurance and strength potential we need to take care of our muscles and do what we can to preserve their integrity and mass, especially as we age. Tendons are what anchor muscles to bones. They’re formed from the tough outer coating of muscles. When the muscle contracts, the tendon pulls on the bone and the bone moves. Ligaments are tough fibrous bands which attach bones to bones and their role is to stabilise joints. For example, in the knee there are ligaments to stop the knee slipping sideways, forwards and backwards. If a joint dislocates then the ligament hasn’t done its job and has overstretched or torn, allowing the bones to slip out of place.

Running certainly stresses the musculoskeletal system, but stress isn’t necessarily a bad thing, because it’s only by stressing something that it’s made stronger. However, stresses in the wrong direction and inadequate time for recovery can lead to a breakdown of the system. As runners we need to respect our musculoskeletal system and do what we can to ensure we’re giving it all it needs to function at its