It is a bright and beautiful morning.

The sky is clear and the birds are singing. All is well with the world. You look out the window and see your super fit next door neighbor putting on a pair of running shoes for his daily exercise. They look at you and smile knowingly just before you duck behind the curtains. “I will show you!” you say as you hastily grab your own shoes that haven’t been worn in months and run out the door feeling very self-righteous. But it doesn’t last long before you collapse in pain in parts of your body you never knew existed.

Running has long been hailed as the “It” exercise. It makes your heart rate go up, causes tons of sweat, and helps you lose weight, so it always has to be good, right? Well, maybe not so good.

There are serious health risks associated with running that could compromise your body and should never be overlooked. Here are seven to keep in mind:

1. Sudden cardiac arrest

Although the risk is approximately 1 in 200,000 runners, there is still the possibility of cardiac arrest. Sudden cardiac arrest is an emergency and occurs when there is an unexpected loss of heart function. Shortness of breath and loss of consciousness quickly follow and lead to death if not treated quickly. Men in their 30s and 40s are the most prone to this, although women are not completely risk-free. The most likely cause, other than a history of heart problems, is participating in races that you are not really ready or warmed up for.

2. Runner’s knee

Patellofemoral pain syndrome is the medical term for runner’s knee. It is caused by exercise activities that put a lot of stress on the knee. Repeated bending, walking, lunges, cycling, and jumping are the main factors that lead to this condition. It manifests as pain around and behind the kneecap.

3. Iliotibial band friction syndrome (ITBFS)

In simple terms, the IT band is a thick tendon that begins at the hip, runs from the outer thigh through the knee, and runs down to the shin in both legs. As it gets closer to the knee, it narrows and rubs (friction) occurs between the tendon and the bone, causing inflammation. You will likely feel a shooting pain and notice swelling over your knee and the pain gradually intensifies, especially when you try to put the affected foot on the ground.

ITBFS is very common among runners and seems to occur more frequently in women than in men.

4. People with arthritis

The misconception that running causes arthritis has been around for years. Arthritis (in this case the knee) is genetic. However, if you’ve already been diagnosed with arthritis, the continued impact of blows to the knee when your feet hit the ground while running will make the condition worse. It is advisable to consult your doctor before starting to run.

5. Plantar fasciitis

The plantar fascia is a flat strip of tissue that connects the bones of the heel with the toes. Keeps the arch of your foot in place. When it becomes tight, it becomes swollen and painful causing a term called plantar fasciitis. It is the most common cause of pain in the heel and under the foot and worsens when you try to stand or walk.

Although it is known to affect middle-aged people the most, it occurs frequently in young people who stand up a lot (think soldiers, guards, and athletes).

6. Ankle sprain

This is also a fairly common injury that occurs when the ankle suddenly slides in or out. The movement causes the ligament that supports the ankle to stretch, sometimes causing severe, sharp pain. An uneven landing surface such as sharp stones, tree branches, and potholes is the usual cause.

7. Muscle pull

An overstretched or torn muscle usually occurs due to fatigue, overuse, or improper use. For runners, the affected muscle is usually the calf and hamstring muscles. It causes pain of varying severity and symptoms include pain, bruising, discoloration, muscle spasms, weakness, etc.

Although it is a common occurrence, it should not be taken lightly, as some severe cases may warrant surgery to repair the affected muscle.

Now that we’ve looked at some of the health risks associated with running, there are many things you can do to include running in your exercise program.

1. See your doctor first if you have or suspect you have any underlying health conditions. A family history of heart problems or arthritis is a danger sign and should be reported.

2. Wear comfortable supportive shoes with extra cushioning. Why anyone would want to go running in sandals is beyond my imagination.

3. If you’ve been inactive for a while, getting fit by running long distances is a big no-no. You want to start with slow walks and then gradually increase your running speed as your body adjusts to the new routine.

4. If you are overweight, it would be a good idea to lose some weight by brisk walking or even vigorous swimming before starting a running program. Remember that the biggest impact of running is on your knees and you want them to last a lifetime.

5. Remember to warm up and stretch before any rigorous exercise.

6. Listen to your body. Don’t try to get in shape all at once. If you feel pain, stop. If pain persists and you notice swelling or inability to move the affected limb, see your doctor.

7. Running outdoors, although it has its advantages, can also create problems for a careless runner. Avoid uneven and unfamiliar terrain. As stated earlier in this article, uneven terrain and loose stones are a common cause of ankle sprains.

8. Make sure you run in an environment with lots of clean air.

When it comes to staying fit and healthy, you really have to take charge, but remember that what works for someone may not necessarily work for you and vice versa. Your health comes first.

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