Everything a woman needs to know about running and healthy life. 01/2010

RUN

NUTRITIONDo you get enough fibre?

Runner’s WINTER EQUIPMENT

Marathon queenPaula Radcliffe

Cardiff ’s running routes

HEALTH NEWS

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Index Running routes in Cadiff .................p. 10-11

Winter running clothes .....................p. 13

Health news ...........................p. 6-8

Did you know that one person should eat

tree handful of fibre in a day?

Lettuce is a good source of fibre.

See pages 14-15.

Sportwoman: Paula Radliffe ...........................p. 5Index ...................p. 3

NUTRITION: Fibre ..............p. 14-15

Column .................p. 16

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Paula Radcliffe

Sportwoman

This lady is a real marathon queen. 36 year-old Paula Radcliffe holds many world records. One of them is women’s world record in marathon.

Last year’s marathon in New York Radcliffe was fourth. She was suffering from pain in her knee. The lady approached the final line tears in her eyes.

Radcliffe has always shown her emotions very bravely. It tells us that even a long-dis-tance runner with eternal perseverance has her sensitive side.

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The NHS has been ranked as having one of the best primary health care systems in the world in a survey by the leading US think tank the Commonwealth Fund, published in No-vember.

In a survey of more than 10,000 primary care physicians in 11 developed countries, the NHS was rated top in a number of key areas including being the only country where the majority of doctors feel the quality of health-care is improving.

The annual survey of international health-care comparisons this year polled primary care doctors for their views on their health systems. The UK was rated top in several cat-egories including:

Improvements in quality over the past three years; Least likely to report long waiting times for patients referred for specialist care; Man-aging chronic conditions with specialist teams; Using financial incentives to reward doctors for good patient experience; The use of pa-tient satisfaction and experience data to im-prove services; and The use of comparative data to review doctors’ clinical performance. Speaking from Washington at the Common-wealth Fund’s 2009 international health sym-posium, Health Secretary Andy Burnham said:

“This is an important moment for the NHS. The journey to overhaul the quality of care over the last ten years has paid off. The NHS is not perfect but it has moved from poor to good and I want to see it go from good to great on the next stage of the journey. “

UK Tops International List on Healthcare

Strange rash on skin? Pain in chest? Now you can search information by body map on NHS’s website. There is a handy self-help guide. It’s simply and easy to use. It doesn’t really nurse you but maybe you can avoid queueing in health centre. Check first on website and decide after that if the symptoms need doctor’s look.

www.nhsdirect.nhs.uk/help/index

98.3 per cent of England’s bath-ing waters met the EC’s minimum water quality standards in 2009, up from 96% in 2008, tests carried out by the Environment Agency show.

In 2007 and 2008, exceptionally wet weather contributed to lower standards of bathing water. Heavy rainfall caused pollution from agri-culture and from urban areas to run off and lead to more frequent op-eration of Combined Sewer Over-flows.

The Environment Agency investi-gates the causes of failure at each

bathing water site that falls below mandatory standards and takes appropriate measures to address sources of pollution.

Measures taken to reduce and mitigate pollution from agriculture include the Catchment Sensitive Farming Delivery Initiative and the establishment of Nitrate Vulnerable Zones, which now cover approxi-mately 70 per cent of England.

Department for Environment Food and Rural Affairs

Dive into a clean pool!

HEALTH NEWS

Self-help guide

Finns have started to fight for their swine flu vaccines. In November, in Kuopio people got angry in health centre’s waiting room. They have been waited many hours and some clients started to get nervous. In the end members of staff needed to ask for a security guy to come.

There have been long swine flu vaccina-tion queues in Finland. People must have returned in another day because vaccines have run out right in the middle. This has frustrated Finns all around the country.

Fight for your jab

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www.nhsdirect.nhs.uk/help/index

The government of Finland is urged to undertake policies that make Finland smoke-free by 2040. This means that tobacco use is reduced by 10 % annually.

Nowadays, around one quarter of adults uses tobacco products.

A broad range of trade unions, institutes and organizations representing influential actors of civil society call for concrete measures to support Smoke-free Finland by 2040: families need support to raise smoke-free generations, individuals are encouraged to quit smoking and smoking cessation is strengthened.

Their letter was introduced to the prime minister of Finland Mr. Matti Vanhanen by director general Pekka Puska at the launch event of Smoke-free Finland in Helsinki.

The undersigned propose that the gov-ernment undertakes a government principle decision during its current term, for reducing smoking by 10% a year and making Finland en-tirely smoke-free by 2040.

The government principle decision must outline resolutions by which:

Families are support-ed in the upbringing of a smoke-free genera-tion, because a Smoke-free Finland will not be

attained unless young people do not take up smoking.

Quitting smoking is supported and smoking cessation efforts are strengthened, because a Smoke-free Finland will not be attained unless as many adults as possible quit smoking.

The social inequality linked to smoking is tackled, because smoking is a significant cause of health differences.

The signatories recall that smoking is a signifi-cant cause of avoidable premature death and illness in Finland; some 6,000 people in Finland die of smoking-related diseases each year – and of these half are of working age.

They are concerned about the increase in social inequality brought about by smoking. Reducing and preventing smoking would im-prove health improved on an equal basis.

In addition, they demand that each person in Finland should be made aware of the severe health hazards and addiction caused by smok-ing and using tobacco products.

The signatories emphasize the importance of social policy measures in reducing smoking, so as to create the possibilities and circumstanc-es that support health-promoting choices.

FINLAND SMOKE-FREE BY 2040

Five high street restaurant chains – Burger King, KFC, McDonald’s, the Subway chain and Wimpy – have set out how they intend to take further steps to provide their customers with healthier choices.

These steps build on commitments made a year ago and demonstrate how these com-panies are continuing to support the Agen-cy’s efforts to make eating out of the home healthier. Together, the companies operate more than 4,000 restaurants across the UK.

Clair Baynton, Head of Nutrition at the FSA, said: ‘The fact that these well-known compa-nies are updating their commitments is good news for those of us who eat out and good news for public health. We welcome the ef-forts made by these companies to help all of us enjoy healthier diets.’

The Agency is currently working with 44 companies, each of which has produced a commitment document. The documents set out actions the companies have carried out, or are planning, towards healthier catering.

The actions cover procurement, menu plan-ning, kitchen practice and consumer infor-mation. The commitment work covers the breadth of the catering sector and includes workplace caterers, foodservice suppliers, pubs, coffee and sandwich shop, and restau-rants chains.

The progress highlighted in the updated

High street restaurant chains’ healthy eating progress

- Calorie labelling: Four companies took part in the Agency’s initiative to introduce calorie labelling at point of choice or ran their own trial. Wimpy made a long-term commitment and rolled out calorie labelling nationwide.

- Salt reduction: All companies report salt reductions across core menu items. For example, the Subway chain achieved an average 33% reduction in salt lev-els across its range of core products; Wimpy extended its salt reduction pro-gramme to all 50 of its core ingredients; and KFC launched lower salt versions of its Crispy Strips and Boneless Bites, with 15% salt reductions, and tortillas meet-ing FSA salt targets.

- Sat fat reduction: McDonald’s intro-duced a range of smaller premium menu items, and Burger King reduced the satu-rated fat content of its oil by 11%. Satu-rated fat reduction also features as a key area for investigation and action by the companies in 2010.

commitments support the Agency’s priori-ties to reduce salt, saturated fat and energy intakes, and to provide more healthy choices and information for consumers.

Hamburgers are promised to become healthier in future.

Around one quarter of adults uses tobacco products in Finland.

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A new NHS campaign is calling on football fans in the West Midlands to help their team win the league – by giving up smoking.

When smokers sign up online to Smokefree United they are also helping their team rise up the sites’ virtual Premier League, Champion-ship, League 1, League 2 or Blue Square Pre-mier in return for advice and support about quitting. The more fans who register at www.smokefree.nhs.uk/united, the higher their team’s position.

Top of the Premier League in the region so far is Villa with Birmingham, Wolverhampton and Stoke behind.

In the Championship the leader is West Bromwich Albion, who actually have more quitters than Premier League rivals Wolves, followed by Coventry City. In League One the leading local team is Walsall and League Two it’s Shrewsbury Town.

Nationally, Manchester United, Liverpool and Arsenal fans lead the way so more quit-

Stop smoking - and rise up your team in league

The UK is aiming to host a world class sporting event on average every two weeks in the final 1,000 days before the start of the London Olympic Games and Paralympic Games in 2012.

UK Sport, the agency responsible for bringing world class events to the UK, has announced the list of 64 events which it is targeting for towns and cities across the country before the opening ceremony of the London 2012 Olympics.

Events started in November with the UCI Track Cycling World Cup in Manchester. The English Open Table Tennis Champi-onships are also currently taking place in Sheffield. Alongside traditional sporting city venues such as Manches-ter, Sheffield and Birmingham, the final 1,000 days before the 2012 Olympic & Paralympic Games will see towns such as Dorchester, Hereford & Largs hosting champi-onships that will provide the opportunity for top British athletes to compete in world class

World class sporting event every two weeksevents on home soil. Over 17,000 interna-tional competitors would be expected to take part in the events, providing the British pub-lic with an opportunity to catch a glimpse of current and potential Olympic and Paralympic champions in action.

The 64 event programme covers 30 different Olympic and Paralympic sports and would represent a £32 million pound investment - £11m directly from the UK Sport Lottery Funded World Class Events Programme.

It was developed by UK Sport alongside regional partners and the relevant sporting National Governing Bodies. Of the events listed, 25 are already confirmed, with organisers aiming to agree the remain-ing 39 in the near future.

2009 has already seen 19 world class events success-

fully delivered as part of the Programme.

Speaking about the announcement, UK Sport CEO, John Steele, said: “We believe this is the most comprehensive

programme of major events leading into a Games that any host country has ever put to-gether. It will provide British athletes with the opportunity to perform in front of a home crowd and the public with a chance to ex-perience world class sporting action in their local area.” Staging major events on home soil not only provides athletes with home support but is also a prime opportunity for the thousands of volunteers and officials that will be required for 2012.

The 64 events in the run up to the Games will provide over 13,000 opportunities for such people to gain the necessary experience and key skills that will be needed. Some of the events listed on the programme will be on the London Organising Committee of the Olympic Games’ official testing programme for Games readiness.

“We always hoped that hosting the Games would leave a legacy of more world- class events happening in this country.” Seb Coe, Chairman of the London Organising Com-mittee of the Olympic Games and Paralympic Games, commented.

ters are needed from the West Midlands to move their club up the table and above their Midlands rivals.

Any smoker signing up will get a free foot-ball and be entered into a draw to win the opportunity to play football on their favourite team’s pitch. Smokefree United is supported by talkSPORT presenters and ex Republic of Ireland and England players Andy Townsend and Ian Wright. Fans can check out their hints and tips online and take part in forums and web discussions with other quitters.

Paul Hooper from the Department of Health said: “The NHS stop smoking service is free and you’re four times more likely to quit with our support. There are teams of people who can help you while you go through the process and Smokefree United is a great way to get ongoing advice and support. You’ll get more out of your game in the long run and it is the best thing you can do for your family and your health.”

Sport fans should live healthier.

An opportunity to catch a glimpse of current and poten-tial Olympic and Paraolympic cham-pions in action.

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Time: c. 60 minStart: Cardiff Castle

Information: The route is quite flat. The park is favoured by runniers, so you’ll never be alone. You can always choose shorter

way: in addition to Castle Street and Western Avenue, there are two bridges over the river. Saturdays’ Park Run is a part of this route.

Remember: Check the opening hours. Park is closed at night time. For example in winter park is closed quite early.

Runner’s Cardiff

Bute Park -route

Tesco

Are you new in Cardiff and don’t know where to find good running routes? Or are you just fed up with your running routines in home town and would like to try new paths? Here are some routes, try them. But don’t get lost.

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On realbuzz.com you can get nice tips where you can find inter-esting, challenging rouning routes in your homecity - or in unfamil-iar city. Realbuzz.com provides Route Planner. Using maps and satellite images, share your own favorite ones or find some new paths. On site you are able to save and edit all of your running routes. Route Planner gives you an opportinity to measure your favourite runs.

Search routes by street name or postcode. And ask some peo-ple to join you!

Running clubs in Cardiff:

Time: c. 70-90 minStart: Millenium Stadium

Information: The start of this route is quite easy, until you have crossed the bridge on bay and climbed

on the top of the hill. Paget Road is very abrupt. On the top there are few paths back to the Penarth Port-way, but those are quite hidden. If you don’t like hills, you can choose another way and go straight to the Penarth Portway after the bridge on bay.

The crossroads of Barry Road and Penarth Road

is quite complicated, but when you find the right way out the rest of of the route is very simple.

Remember: If you don’t like running in heavy wind, do not run on the bay, there is very, very windy.

Notice that there are only a couple bridges over the river in Grangetown.

www.realbuzzrunbritain.com/route-planner

- Les Croupiers Running Club One of the largest running clubs in Wales, for all runners, regard-less ability. Members run together once a week.www.lescroupiersrunningclub.org.uk

- Cardiff Amator Athletic Club All kind of running: track & field, road running, cross country, mountain running, race walking.www.cardiffaac.org

- Penarth and Dinas RunnersFor all runners, meeting every Moday at 7pm. The club arranges also some social events.www.penarthanddinasrunners.org.uk

- Women’s Running Network, CardiffThis club’s target group is women.Organisation has many running clubs all around the country. www.womensrunningnetwork.co.uk/wales/cardiff

There is a 5km run every Satur-day at 9am in Bute Park. It’s free event, but everyone has to regis-ter online www.parkrun.org.uk/cardiff

Parkrun

The Bay-route

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Share your favorite running routes

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STAY WARM

Wear yourself well for cool winter day runsAdistar Long Sleeve Tee, £40,

Adidas

Nike Dri-FIT UV Long Sleeve Women’s Baselayer T-shirt, £17.60, Nike

Nike Dry-FIT Tech Tight Women’s Running Trousers, £29.40, Adidas

New Active Gloves £12, AsicsElement Jacket, weatherproof run-ning jacket, Brooks

Nike Storm-FIT Women’s Running Jacket £92,90, Nike

Electra 1/2 Zip Top, Asics Nike Therma-FIT Running Head-band, £8.80, Nike

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FIBRE!

You probably try to take care of eating enough vitamins, protain, calcium etc. But what about fibre? Do not forget that. Aim is at least 18 grams in a day. How much you get?

Here are some tips about the best sources of fibre.

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British get 12 grams of fibre in a day, aiming in Britain is eat at least 18 grams.

Finnish people get 20 grams in a day. There the recom-mended amount of fibre is 25-35 grams in a day.

Ryebread is a traditional Finnish bread. It contains a lot of fibre, approximately 7-17 g/100 g.

Wholegrain bread, pasta, rice and cereals

Nuts

Lentils and beans You can replace meat with lentils or beans for example in pasta sauce. Try different colors of them!Sources: NHS: “Why the fibre is important?”, KELA - The

Social Insurance Institution of Finland.

Eat some more fresh fruits or replace candies with sweet dried fruits. However, remember that you can’t reach the recommended amount of fibre just by eating fruits and vegetables because in that case, you should eat at least two kilos of fruits in a day. So, do not forget to eat food that includes grain in addition to vegetables.

Is there really difference in taste if you try next time who-legrain pasta instead of white pasta?

Vegetables and Fruits

Give you energy, fibre and good type of fat.

OatsTry porrige with berries, jam, butter, raisins, honey, yoghourt or milk.

Add different kind of seeds for example in homemade bread or in salads.

Seeds

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I was lost. I thought I would have known where I was all the time, but then I real-ized that I had lost the way back home.

The weather was nice, running felt good and easy-going, but I was a bit wor-ried how far away I might be.

Suddenly, I saw those familiar colors: blue and yellow – Ikea! In that moment I loved the colors of our neighbour, Swe-den. Finns used to say that everything is better in Sweden. They are forerunners, they succeed better than us and they beat us even in ice-hockey.

And they save lost Finns, like in my case.

I like to get to know new places by running.

You forget that you are running when you concentrate on landscapes around you. You get to know the terrain, where the hills are and where asphalt changes to sawdust. And when you return to places, it’s fantastic to run the same route again and see what has changed.

Running tastes good in different sur-roundings.

What kind of place is Cardiff to run-ner? The first vision that I get: It’s flat. No hills around the centre. I really miss my hills in Finland.

While running top of the hill the heartbeat speeds up. I like to get it back to normal and train intervals.

Here in Cardiff, I need to accept sta-ble heart rate. Otherwise, that is not a bad training style at all.

The second vision: It’s rainy. In Wales I have got used to run in light rain. Air is full of oxygen. In rainy days in Bute park it smells like worms (and that is just posi-tive thing, because worms indicate clear

nature).The third: In Cardiff running is more

communal hobby than in Finland. In UK people run together, they have playful competitions and running events where you can meet friends. They have active volunteers and members in a wide range of cunning clubs. Finns are more solitary runners.

Runners have their own tribe all around the world – if you are a runner, you belong to the same family. And that is why it’s so easy to start to run in a new place.

In Cardiff unknown runners greet me in a park. With a short glimpse and smile runners cheer each others: How much left? Well done. Keep going!

In the first time when I took part to Cardiff ’s Parkrun (see page 11) I felt that I was warmly welcome among the group of shiny tight legs and colorful trainers.

My tribesmen and -women.

In Cardiff the runners really take care of how they look like. I have seen a lot high-quality training clothes on the streets. Many Finns run in an old shell suit and ancient trainers.

But there is one thing that I don’t understand: Why people in Cardiff don’t wear warmly? In December you can still see people running in t-shirts.

It’s important for runner to keep the muscles warm while running. I already use my beanie while training in November! Even 85 per cent of your body tempera-ture can fade away from head.

Who would dress the runners warmly here in Wales?

Sara Malmberg

Cardiff step by step

A Finn runner smells the worms of Wales.

COLUMN

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