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 sneakers for his daily workout. They look at you and smile knowingly just before you duck behind the curtains. “I’ll show you!” you say as you hastily grab your own shoes that haven’t been worn in months and rush out the door feeling very self-righteous. But it doesn’t last long before collapsing with pain in parts of his body that he never knew existed.

Running has long been hailed as the ‘It’ exercise. It speeds up your heart rate, causes tons of sweat, and helps with weight loss, so that always has to be a good thing, right? Well, maybe not so much.

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 about 1 in 200,000 runners, the possibility of cardiac arrest still exists. Sudden cardiac arrest is an emergency and occurs when there is an unexpected loss of heart function. Difficulty breathing and unconsciousness follow quickly and lead to death if not treated quickly. Men in their 30s and 40s are more prone to this, although women are not completely free of risk. The most likely cause, aside from a history of heart problems, is taking part in a race that you’re not really prepared or prepared for.

2. Runner’s knee

Patellofemoral pain syndrome is the medical term for runner’s knee. It is caused by exercise activities that place 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 starts at the hip, runs from the outer thigh to the knee, and runs down to the shin on both legs. As it approaches the knee, it narrows and rubs (friction) between the tendon and the bone, causing inflammation. You will likely feel a stabbing pain and notice swelling over your knee and the pain will gradually intensify, especially when you try to put the affected foot down.

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

4. People with arthritis

The misconception that running causes arthritis has been around for a long time. Arthritis (in this case the knee) is genetic. However, if you’ve already been diagnosed with arthritis, the continued impact on your knee as 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 heel bones to the toes. Keeps the arch of your foot in place. When it gets tight, it swells and hurts causing a term called Plantar Fasciitis. It is the most common cause of heel and underfoot pain and is made worse when you try to stand or walk.
Although it is known to affect middle-aged people more, it often occurs in young people who stand a lot (think soldiers, guards, and athletes).

6. Ankle sprain

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

7. Pulled muscle

An overstretched or torn muscle usually occurs due to fatigue, overuse, or improper use. For runners, the affected muscle is usually the calf and hamstrings of the legs. 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 red flag and should be reported.

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

3. If you’ve been inactive for a while, getting back in shape by running long distances is a big no-no. You want to start with slow walks, 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 walking briskly or even swimming vigorously before beginning 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 activity.

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

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

8. Make sure to run in an environment with plenty of clean air.

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