WARM-UPS MIND+HEALTH
JUNE 2018 RUNNERSWORLD.CO.UK 017GOT YOUR BACK
There are many ways in
which running helps you
stay strong as you age: it
maintains the health of
your cardiovascular
system builds strong
bones and improves
mental health. To that
list can now be added
the vital matter of spinal
marrow adipose tissue
(MAT). In a study^2 that
involved runners cyclists
and sedentary people
runners had the lowest
levels of MAT which
means they were better
able to keep making red
blood cells and bone.DRINK TO YOUR HEALTH
A small amount of alcohol each
day can help the brain clear away
toxins according to a study by the
University of Rochester in New York.
While excessive intake of alcohol
can have ruinous efects on the
central nervous system a glass ofwine or a pint of beer may it now
appears do you some good. âIn this
study we have shown for the irst
time that low doses of alcohol are
potentially beneicial to brain health;
namely it improves the brainâs ability
to remove wasteâ said Dr Maiken
Nedergaard who led the study. Weâll
drink to that. But only a little.The latest trend to sweep
Scandinavia: locals go
jogging and pick up litter
en route. Theyâre doing
themselves good while
helping the community.
Itâs a win-win.The percentage
decrease in heart
disease among
people who own a
dog.^1 Previous
studies have
suggested canine
ownership relieves
isolation and
depression both of
which are linked to
an increased risk of
heart disease and
early death.BUZZWORD
Plogging36%
WORDS: RICK PEARSON. ILLUSTRA
TION: JANNIE ILVONEN. PHOTOGRAPH: GETTY IMAGES
- UPPSALA UNIVERSITY SWEDEN
- JOURNAL OF BONE AN
D MINERAL RESEARCH
AWESOME
RECOVERY!
Let the magnificence of nature
soothe your weary body
after a hard raceLOOKING TO RECOVER more quickly after a big race or
long hard run? Take a walk somewhere that makes
your jaw drop in wonder. A study by the University
of California US found that the feeling of awe you
experience in beautiful outdoor places helps to
reduce IL6 a molecule that encourages inlammation
after trauma has occurred to tissue.
âAwe has a strong negative relationship to [IL6] a
phenomenon that seems like it would be beneicial
to runnersâ says study author Dr Jennifer Stellar. So
after your next race or long run think about adding a
little natural wonder into your immediate recovery.
Itâs certainly a great deal more inviting than an ice
bath foam rolling and a deep-tissue sports massage.GO OFFROAD: the
UK is blessed with
many awesome
runner-friendly trails- take this opportunity
to explore them.
GO POINT-TO-POINT:
starting and ending
in the same place
is practical but not
exciting â go from
A to B instead.GO SLOW: if youâre
always staring down
at your split times
or gunning for a PB
youâre unlikely to
enjoy the views.ADD AWE TO
YOUR RUN
STATE OF
WONDER
Nature can add
a sense of magic
to any run