profile The long run Arthritis Care Champion John Cook used to train for marathons near his Llanelli home, until he was diagnosed with arthritis three years ago. He may have had to give up his passion for running, but the retired accountant is still intent on spreading the message that keeping moving is absolutely essential WORDS: PHIL LATTIMORE I ran my first marathon at 50 and my 26th and last at 62. My marathon-running wife persuaded me to start training after Id given up rugby and more active sports, such assquash, because of injuries. I realisedI could run a bit and started enjoying it, gradually building up mydistances. The Stockholm Marathon was my first,and I liked not only the endurance element running around 30 miles per week until my diagnosis but also going out regularly into thecountryside. After I ran a marathon in Edinburgh, I knew something wasnt right. At the end of the race, I was getting a lot more pain than I had experienced before in my back and legs. They werent the usual muscular pains. Six months later, I was diagnosed with severe arthritis in the right hip and mild arthritis in the other. I was told I needed a hip replacement. I dont feel frustrated. Once I got it into my head that I had to stop, I was able to switch off straight away. When I knew that I couldnt carryon and it wouldve been stupid to try I understood. Id had a good time in my life, but I thought: I can do other things now. With endurance running, you are training your mind to accept what your body can do. I was always extremely competitive doing other sports, but with endurance running, youre competing against yourself. No matter how fit you are, there are limits to what your body can do, and you have to accept this. I found that accepting my physical limitations when running helped me to come to terms with my diagnosis. I wouldnt have been able to do that previously, in the way I approached other sports. I could still play tennis with my replacement hip. However, I now go walking with the local Ramblers group I enjoy five- to 10-mile walks, using two walking poles to help support my weight. I also do some gentle cycling and work on my allotment, which keeps me moving. The more you do, the easier it gets. You have to keep active. There are a lot of people with arthritis who dont feel comfortable going out walking, butonce you encourage them to try, with short walks, they find they areable to do it and, importantly, theyenjoy it. Its also about getting outin the fresh air, and keeping your brain stimulated. If you go from running 30 miles a week to zero, eating sensibly isessential. I saw an advert in a local paper for an Arthritis Care support groups monthly meeting, around the corner from where we live, so I went along and kept going. It was encouraging to find a positive attitude from others who were going through the same experiences as me. I picked up leaflets addressing some of my concerns, which included simple tips on topics such as diet showing how to remain healthy and eat well. Being overweight puts more pressure on your joints, affects your mobility and can worsen your condition. Taking control of exercise and diet should be your main priority. Keeping moving could be as simple as taking a gentle stroll. Doing exercise, once a day, at low intensity such as a walk for 20 minutes is enough to help keep your legs and upper body in good condition. Exercise can strengthen your muscles and your core. It helps you to stand more upright and so take pressure off your joints. Exercise and diet is so important with this condition. Breathing is simple, but its something you dont normally thinkabout. The two-day, Arthritis Care pain-relief workshop I was invited to attend helped me a lot, teaching me breathing and muscle-control techniques to help put parts of my body to sleep. It was great. You would think it should be common sense; you think about controlling breathing and stretching when youre running and doing sports, but it works in a similar way when trying to rest. You dont always need drugs its your mind that you need to get undercontrol. The most important thing the pain-management course taught me is to stay optimistic. A lot of us are experiencing extreme pain, but we must fight it to the best of our abilities and use all the mental resources we have available. When it comes to pain, every person is different. Painkillers have a role to play, but there are other, nondrug methods you can explore to help yourself. Drugs shouldnt be the first resort. On bad days, you still need to keepmoving. Youve got to force yourself to get out, even if its just into the garden. I have to push myself sometimes, but its important for maintaining your muscles. You may have to take painkillers sometimes, but you should keep moving, too. The added bonus is that the activity and fresh air can help you to sleep better. I felt that I had to put something back. I was so pleased with the support I had from Arthritis Care before my operation. When I started going to the meetings a few months after the operation and they asked me if I would be interested in becoming an Arthritis Champion, I said: Of course. One of our main jobs as Arthritis Champions in our area is going to a GP surgery once every two weeks, to offer advice in the reception area. It is so rewarding to be able to provide information to people, or to point them to the Arthritis Care careline number [0808 800 4050], which can open up a route for them to get the help they need. Life doesnt have to end with arthritis. It may not be easy to remain positive sometimes, and there are days when itis difficult to convince yourself to stayactive. But you have to keep working atit. A lot of us are experiencing extreme pain, but we must fight it to the best of our abilities "