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

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Preventing ingrown toenails

Looking after your feet is important if you want to run many miles comfortably. A toenail which grows into the soft skin around it rather than growing straight upwards can be very uncomfortable. It can also make the area more likely to get infected. Toenails do need trimming, but it’s important to do it correctly. Here are some simple tips to stop nails growing into the toe:

• Don’t cut your toenails too short.

• Cut the nail straight across rather than curving it round at the side of the nail.

• Make sure your running shoes have a wide enough toe box for your feet (some women may need a men’s shoe to allow this).

• Don’t wear socks that are too tight.

• See your GP if ingrown nails are a recurrent problem for you. Surgical options, including removing the edge of the nail, are available.

Long-term skin conditions

Q Will running get rid of my cellulite?

A There is no guarantee that any type of exercise will help reduce cellulite. Cellulite is the term used for the fatty deposits of skin around the hips and thighs. It’s often lumpy in texture because of the way the underlying connective tissue, the scaffolding of skin, is stretched and pulled by the fat. Whether or not you have cellulite is largely determined by your genetics rather than your weight. Skinny people get cellulite too. Don’t be fooled by expensive creams, massages and procedures promising to get rid of cellulite. They may temporarily improve skin appearance, but the best bet in the long term is to eat a healthy diet, maintain a normal body weight, and do both cardio and strength training exercise to lower body fat levels and tone the muscles underlying the fat. Many of us have cellulite. We may not like it, but it’s normal and nothing to be ashamed of.

Q I have adult acne. I don’t want to stop running, but I’m worried that all the sweating is making it worse.

A Sebaceous glands make sebum to keep skin and hair moist and supple. Acne occurs when the glands over-produce and the hair follicles become blocked with sebum and dead skin cells. A black-head or pustule is the result. The bacteria that naturally live on our skin then have the opportunity to infect the blocked follicles. The face is the area most likely to be affected, but the chest and back can be problematic too. Sweating heavily while running may potentially make your acne worse, because it makes the pores more likely to clog, but there are some steps you can take to minimise this risk. Always remove any make-up before you run. It’s best to use a mild face wash to do this rather than just wipe it over with make-up remover. Spots often form where the skin is covered up, so tie your hair back and avoid headbands on your forehead if you’re getting spots underneath them. Running packs and vest or bra straps can obstruct the skin too, but it’s not so easy to avoid these. Keep your body and skin as cool as possible to minimise sweating. When you get back from your run, shower and wash your face and body thoroughly, as soon as you can, using a mild anti-bacterial wash. Always use a clean towel to dry yourself to prevent spreading bacteria. It can be a fine balance, but hopefully the benefits of running for you will outweigh any skin flare-ups. Chat to your pharmacist about which products might be best for your acne and if they aren’t helping then see your GP. We often underestimate the effect that acne can have on those who suffer from it.

Real-life runners

I’ve had flare-ups of severe acne and rosacea, and running helped to take my mind off it. When I was running I didn’t care what my skin looked like, I just enjoyed the run.

Sarah Wood, runner, writer and mum

Q Running seems to make my eczema worse. Do you have any tips for helping me to look after my skin?

A Running can both help and hinder eczema. There are lots of different types of eczema, but generally we’re talking about atopic eczema, an inflammatory skin condition that usually starts in childhood. Skin gets dry, cracked, red and may weep. It’s usually very itchy and can sometimes get sore and infected. If eczema flare-ups are linked to stress then you may find that running improves your skin by helping you relax. However, running can also aggravate eczema, because outdoor exercise exposes you to the elements, and wind and sun can dry out skin, making eczema worse. On top of this, skin can be irritated by sweat and further aggravated by any clothes that rub.

The key is to moisturise as frequently as you can, with a moisturiser (emollient) designed for eczema, at least three times a day. A layer of emollient before you run will help to stop skin drying out, and act as protection from sweat and chafing clothes. Shower after your run using a soap substitute, which won’t dry out your skin so much, and then reapply the emollient. Experiment with which fabrics keep you coolest and rub the least – seam free clothes are good. Use a non-biological washing powder to wash your kit and consider using an extra-rinse cycle if your clothes still seem to be irritating you. There are lots of treatments available for eczema so don’t suffer in silence. It’s best to treat flare-ups early so seek help. It can be hard work to keep on top of eczema. Sometimes you need a trial-and-error approach, but in my experience it’s very rare for eczema to prevent people running.

Did you know?

Your face turns red when you run because your body is trying to cool itself down. By dilating (expanding) the blood vessels in the skin, more blood can flow near the surface and lose its