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

A Whether you are breast feeding or not, and regardless of your age, it’s important to look after your breasts when you run. Breasts are made of fatty tissue held in place by underlying muscles, overlying skin and a network of fibres called Cooper’s ligaments. Breast-sagging is largely determined by your genetics and how elastic your tissues are rather than by how much you run. Breasts move in a figure of eight motion during running and can move up to 10 centimetres. It’s important to reduce this movement as much as possible to prevent the ligaments becoming overstretched. A good sports bra is the best way to do this and it is worth investing time and money to find the right one for you. Women usually wear a chest band that is too loose and cup size that is too small. If possible, find a shop with an experienced bra fitter and variety of bras you can try on. Many online stores have free returns so you can order different styles and sizes, and send back what you don’t need. The bigger your breasts, the more support you will need. Opt for wide shoulder straps to distribute weight and a mix of compression to squash your breasts against your chest wall and encapsulation to support each breast individually. Don’t forget that bras wear out and lose their elastic support, so if you can’t remember how old yours is it probably needs replacing!

Did you know?

It’s quite a shocking statistic, but 70 per cent of women wear a bra that is the wrong size for them.

Q I get chilblains every winter. Will running help them or make them worse?

A We don’t really know why some people get chilblains and others don’t, but these red or purple lumps can be itchy and painful. They develop in response to the cold and are more common on extremities such as toes and fingers, but you can also get them on ears, noses, cheeks and even your legs. Anyone can get them, but people who have poor circulation, who smoke or have diabetes, tend to get them more often. They are also more likely to develop if you warm up cold skin too quickly, by putting your feet on the radiator or plunging your hands into hot water, for example. The good news is that they usually go away by themselves, within a couple of weeks. No treatment is necessary other than keeping them warm. Running may be triggering them if you’re out in cold weather and re-warming too quickly. Layer up to keep your body warm and invest in warm socks (merino wool is ideal) and well-insulated gloves. Exercise does, however, boost circulation generally and you may just be someone who is prone to chilblains. They often run in the family. They can be a pain, but aren’t harmful and you can generally keep running.

Did you know?

Double dipping, where you take some lubricant from a communal pot and apply it to your body and then put your fingers back in to take some more, is illegal. Well, actually it’s not, but it should be! Use a spoon or wooden spatula to take out what you need to prevent germs growing in the lubricant. Please don’t double dip!

Q I get huge blisters. What can I do to prevent them?

A Blisters form in or just under the epidermis. Friction and resulting skin damage from rubbing shoes and socks is the commonest cause for runners, but extreme cold, heat, chemical damage and medical conditions can all cause blisters too. Fluid (serum) fills the damaged space to protect the tissues underneath. The fluid is usually clear, it may be bloodstained if it’s a blood blister or, if the blister is infected, the fluid may be a thicker, discoloured pus. They’re incredibly common and annoying, but here are some things you can do to try to prevent them:

• Get the right shoes. Go up at least half a size from your normal shoe to make sure there’s enough space for your feet to spread and swell a little when you run. Wear new shoes in before you hit the big miles.

• Learn to lace. Everyone’s feet are different and you can help problem areas by altering your lacing. There are different lacing techniques for issues such as a wide forefoot or a high instep (see here).

• Don’t forget your socks. The right socks are crucial for blister prevention and it can be a case of trial and error, with some runners favouring single layer socks and others double layer. A technical fabric that wicks away sweat and dries quickly will keep feet dry. Wet fabric and wet feet makes blisters more likely.

• Use a barrier. You can apply some lubricant to your skin to help protect it, or try a talcum powder if you think sweaty feet are a cause for you. Plasters tend to move or fall off and you may have more luck with specially designed blister tape.

• Avoid chemicals to toughen your feet. By all means steer clear of the moisturiser and allow your feet to naturally toughen, but I’d advise against using alcohol or surgical spirit to speed up the process. You often end up with painful cracks and fissures which cause their own problems.

Real-life runners

I used to get terrible blisters, usually between my toes and on the balls of my feet, despite loads of lube before marathons. Strangely, though, once I stopped using it I had far fewer problems. I think the lube was just making my feet slide around in my shoe. I hardly get them now.

Tara Cunnington, runs, sings and dances

Q What’s the best way to treat my blisters? Is it OK to pop them?

A I don’t recommend popping blisters. Even the tiniest hole can be a route in for infection. While the skin is intact the contents of the blister are sterile. The