3 Tips to Anticipate the Negative Effects of Running Sports

Running has many benefits, but there are negative effects too. There are tips to anticipate the negative effects of running.

Running Long Distance

Have you ever thought about the negative effects of running? It seems that nobody rarely thinks about it. Because all this time running is considered as a practical sport as well as having health benefits.

Running is a trend now. Evidenced by the many competitions and events held, ranging from 5K, 10K, half marathon, full marathon, to ultra-marathon. Old and young children even eager to follow him. To be more lively, the running contests were also modified such as vertical run, color run, and mountain run.

Well, although it is useful it turns out that running also has a negative effect. What are you doing?

Behind excellence, there is a negative effect
Indeed running sport has many benefits, both physical and mental. Explained by Dr. Michael Triangto, SpKO, sports medicine specialist from Mitra Kemayoran Hospital and Slim n Health Clinic Jakarta, from the point of sports medicine, increasing people’s interest in running is good news that is expected to improve public health.

“With more active activities, the occurrence of non-communicable diseases such as obesity, diabetes mellitus, hypertension, high blood cholesterol, and others in the community is also expected to decrease,” said Dr. Michael.

However, behind that, running also has a negative effect that you need to be aware of. For example, various minor cases such as injuries, sprains, overused injuries, dehydration; to the heavy ones like fainting and dying.

There are actually quite a lot of runners who died. However, one thing that is remembered is the death of a participant in the 2018 Jakarta Electric Marathon race on Sunday (28/10). One runner named Arief Hartani died at the crossing when he was about to complete the 5K competition category. The victim suddenly fell and is thought to have died of heart failure.

Therefore, running is not always good and safe. There are also some threats that you must pay attention to before you start exercising, such as:

Dehydration
According to Dr. Dyan Mega Inderawati the way to avoid dehydration is to know the symptoms. The easiest is when you are thirsty, you have to drink to keep your body hydrated.

Risk of injury
The risk of injury in running is quite high. To prevent this, warm up well before exercising. “By warming up, the body will not be ‘shocked’. So that the risk of injury is also not high, choose good shoes. Usually running shoes have pads,” said Dr. Dyan Mega.

Muscle problems
Pain and tension muscle problems generally occur when you’ve been running for too long or far. If you have this, you are called overused in running. Eventually the muscles even have problems.

Anticipate negative effects

So that the things above do not happen to you, special preparation needs to be done before exercising. Specific preparations that you must do are:

1. Checking health
The runners must check their health and fitness regularly, especially if they will take part in the running competition. Usually, this is stated in the form of a health certificate to run at a level that is within their respective abilities.

“Thus, it is hoped that there will be no beginners who can directly participate in the marathon without going through 5K, 10K, half marathon first,” said Dr. Michael.

The health certificate must be issued by a sports medicine specialist or who has competency in examining the health of the runner’s fitness which is valid only for a certain period of time. The certificate must be renewed if the validity period has ended.

The reason, the body condition and metabolism of every runner can change at any time. Regular checks will help prevent runners from experiencing negative health problems that could occur when they want to or are in a running competition.

2. Overcoming health problems
It is important to overcome your health problems first before exercising or entering a running competition. Remember, running requires coordination and strength of all parts of the body. Running when the body is not fit will only increase your problem.

3. Know the correct running techniques
Don’t be so petty. The correct running technique will reduce your risk of injury. The equipment that must be owned must also be precise. For example, not all sports shoes are running shoes. So choose running shoes that fit.

There is no denying that running is good for the body. Although this exercise is actually simple, but if you are not careful in doing so, you will actually reap the negative effects.

Running without proper preparation, heating, and good physical condition can actually bring negative effects, such as injury and muscle aches. To anticipate the negative effects on running sports, you need to run the tips above.