4 risks runners need to pay attention to to optimize health

Running is a simple form of exercise that doesn’t require much equipment and can be done anywhere. To optimize your workout, runners need to focus not only on distance and speed but also on injury prevention, according to the US health website Verywellfit .

Running is good for your health, but too much running can hinder muscle growth.

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Below are the main risks that runners should be aware of to protect their health and improve their training performance.

Injuries caused by ill-fitting shoes when running and effective ways to prevent them

Wearing running shoes that don’t fit properly is one of the most common causes of injury. Everyone has a different gait, foot shape, and arch shape. Wearing shoes that don’t support your foot structure properly can lead to overuse injuries, such as shin splints, plantar fasciitis, or stress fractures.

The American Academy of Podiatric Sports Medicine (AAPSM) says that choosing the right running shoe will help distribute the impact evenly and help your body move in the correct position while running. Shoes that are too worn or lack cushioning will not absorb enough shock, putting stress on your joints and muscles.

Experts recommend replacing your shoes every 300-500 miles. Ideally, visit a specialist store for a running gait analysis.

Drink too much water

Dehydration is often cited as a danger during long-distance running. But drinking too much water can be just as dangerous. Overhydration can lead to hyponatremia, a dangerous drop in the amount of sodium in the blood. This can cause symptoms such as nausea, confusion, seizures, and even death in severe cases.

To prevent this, runners should drink according to thirst instead of forcing themselves to drink. If running for more than 1 hour, they need to drink more electrolyte water.

Overtraining

Many people mistakenly believe that the more they run or the faster they run, the stronger they will be. But in fact, overtraining can cause prolonged fatigue, exceed the body's ability to recover, and even lead to injury.

Running too much inhibits muscle growth

While running improves cardiovascular fitness and helps burn fat, too much running can hinder muscle growth, especially if it’s not combined with strength training. Too much running can slow muscle growth because your body prioritizes increasing endurance over strength and muscle size, according to Verywellfit.

Source: https://thanhnien.vn/4-nguy-co-nguoi-chay-bo-can-chu-y-de-toi-uu-hoa-suc-khoe-185250420192350736.htm