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

and is made up of layers of epithelial cells. Where your skin is thin, for example on your eyelids, there will be fewer layers than where it’s thick, on the soles of your feet and palms of your hands. The top layer of epithelial cells dies and sheds continuously, and is replaced by newer cells moving up from the deeper layers. Skin pigment cells called melanocytes are found in the deep layers of the epidermis.

The dermis is a much thicker layer and contains sweat glands, nerve fibres, blood vessels, hair follicles and defence cells to prevent infection. These structures are all held together by a mesh of connective tissue containing collagen and elastin fibres, to give it both strength and stretch.

The hypodermis is also called the subcutaneous layer and is largely made up of fatty tissue called adipose tissue. It’s not strictly part of the skin, but it links the skin to underlying muscles and bones, supports the skin’s structures and provides an insulating, cushioned layer that is important for temperature regulation and protection.

Once you’ve got your head around basic skin anatomy and function, it not only gives you great respect for it and an appreciation of its complexity, but also a good base to work from when trying to understand and solve running-related skin issues. Let’s move on to some frequently asked questions, starting with skin damage and moving on to infections, followed by long-term skin conditions.

Did you know?

Skin is the body’s largest organ and on average weighs 3.6kg. If you stretched it all out, your skin would cover approximately 2 square metres.

Skin trauma and damage

Q How can I stop my skin chafing on long runs?

A Sometimes you can grin and bear a bit of chafing when you run, but when you get in the shower afterwards, even the faintest red patches can cause searing pain! Chafing is caused either by skin rubbing against skin, such as between your thighs, or fabric rubbing against skin, such as under bra straps or waist bands. Adding in the dampness caused by sweat is a recipe for chafing. Skin sheds its top layer of epithelial cells naturally, but when friction and rubbing accelerate this loss, then lower layers of cells become exposed. These cells are not designed to be, or haven’t matured enough to be, on the outside. Nerve endings and small blood vessels are exposed and surrounding skin gets angry and inflamed too. Chafing can be treated, but the best bet is prevention.

Well-fitting clothes in the right fabrics will make a big difference. There’s a reason why runners wear Lycra! Close-fitting kit that sits snug to the skin tends to rub less than baggier clothes which move around more. Lycra shorts or leggings will stop thighs rubbing against each other, because, let’s face it, how many of us actually have a thigh gap? Many men however report they chafe less in loose fitting shorts so it can be trial and error. Sports bras can be trickier as there’s a lot of natural movement (see here), but the best fit possible with soft, seam-free fabrics generally helps. Wet clothes rub most so choose a fabric which wicks well – this means it draws sweat away from the body and dries quickly.

For problem areas which always seem to rub, apply a skin-protecting lubricant before running to add an extra layer. This is especially useful if you’re going to get wet. In sweaty areas, you can also try using your antiperspirant.

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Treating chafed skin

If, despite your best efforts, you find yourself with an area of sore, inflamed skin, here’s what to do:

1 Clean the area thoroughly with warm water and a mild soap. Avoid anything too strong or perfumed.

2 Pat the skin dry with a soft, clean towel.

3 Apply a soothing antiseptic cream or protective balm. Nappy creams that contain zinc oxide are ideal.

4 If possible, allow the skin to be exposed to the air. Baggy clothes are best.

5 Protect the skin from further damage. This may mean covering it with a sterile dressing to stop it sticking to clothes or getting rubbed again.

6 Skin will heal in a few days. While a bit of itching is normal, watch for signs of infection, including a sticky discharge, an unpleasant odour and increasing redness around the wound.

Q No matter what I try, on my longest runs my ­nipples always end up really sore and bleeding. What can I do?

A Runner’s nipple is common in men because of friction between t-shirts and protruding nipples. It’s less common in women due to sports bras acting as a barrier. Try following the advice above about chafing. You might find that a very close-fitting base layer that clings to your chest like a second skin will help. If you feel self-conscious wearing one, then choose a vest style and wear a t-shirt over the top. Protective lubricant is essential and consider putting a small pot in your running belt so you can re-apply mid-run. If you’re still struggling, then you can stick tape, plasters or pads over your nipples to protect them. There are a variety of products available, from basic surgical tape to specially designed nipple pads for runners. It’s always difficult to guarantee they’ll remain in place, particularly if you sweat heavily, and they can be painful to remove from hairy chests but they’re certainly worth a try. If you’re a new runner, you’ll probably find your nipples toughen up with time.

Real-life runners

My nipples started chafing and bleeding when my runs increased in length and frequency. This didn’t bother me too much when I was running, but afterwards in the shower the water on the broken skin was painful. Sports lubricant only worked on short runs. The solution for me was tape. I just had to make sure it was the right length, so it didn’t stick to my chest hair and fall off.

Jason Redman, marathon runner in training

Q How can I take care of my breasts