Minimize the Risk of Running Injuries

Running is a great way to improve health. There are many benefits when it's done correctly, such as making people happier, overall healthy body, losing weight, reducing the risk of cancer, up until prolong life. On the contrary, if it is done carelessly, running could cause risks such as injury or even more fatal.

When running, the body will hold three times the body weight. If a runner weighs 60 kilograms, then it will hold a weight of 180 kilograms. The more the runner's body weight, the heavier the work of the body. On the other hand, the heart as the center of human life also works harder. Usually, the heartbeats 80-90 times per minute. When running, it can increase up to 125-200 beats per minute, depending on the runner's condition and the type of run.

The body also loses fluids when running. Data shows the average marathon runner will lose about two percent weight due to the loss of fluids. Ethiopian runner and former world marathon record holder Haile Gebrselassie had lost nine percent of body weight after the marathon. The amount of liquid loss depends on the temperature during the race, hydration strategies, and also sweat loss that's genetically formed.

However, there are several tips to minimize risks when participating in a marathon, including:

1. Health Check
   If a runner is in the high-risk category of health such as having a history of heart problems, abnormal blood pressure, high cholesterol, abnormal blood sugar, and other illness, it is better to check your health first and discuss it with a doctor. The details of risks can be found with a health check, whether you are capable of marathon and things to do for anticipating the unwanted events.
2. Practicing Right
   The body needs to adapt when running. There is nothing instant to building human body performance. Therefore, sufficient and appropriate periods and exercises are the keys. For example, to take part in a marathon a runner requires 16-20 weeks of training time, 12-16 weeks for half marathon, and 8-12 weeks for 5-10K. The lower the experience and fitness level of a person, the long the training period. Exercise does not need to be strenuous but it has to be gradual and appropriate based on runners' condition and their bustle. Do not be dazzled or jealous of other runner's training nor performance because each runner has their abilities and needs.
3. Listen to the Body
   In running, the principle of "listen to your body" applies. Never force the body to (continue) run. If you are not practicing enough before the race, the choice is to not forcing the target or just be a spectator. There are still other competitions that can be followed later. If the body condition is not that good, it can reduce speed, so try to walk, or stop at all. Remember, health is far more valuable than a medal. Never exchange health or even life with a 'pride in the running race'. Thus, be careful with the saying of "pain is temporary, pride is forever".
4. Enough Warming-up
   Come to the starting place 30-60 minutes before the race starts. Do the warm-up for about 15 minutes at least by jogging or according to the needs and habits. The main purpose of warming up is to prepare the body to be ready for a run. Running without a warm-up will increase the risk of injury and other negative things.
5. Breakfast Before the Race
   Before participating in the race, you should have breakfast first. Small meals such as bread or bananas can be done one hour before running, and a large meal 2-3 hours before running. Skipping breakfast will put the body at a low energy level that makes it easy to get tired, easily injured, and prolong the recovery time after running.
6. Enough Hydration
   Try to stay hydrated by drinking a little but frequently. Whether you are thirsty or not, drink at the water station provided by the committee with a maximum of every 20 minutes or 2.5 kilometers. Dehydration will aggravate the body's work such as increased heart rate, muscle work, and accelerate the arrival of fatigue.
7. Get Plenty of Rest
   Increase the rest when it's near. Lack of sleep before the race can still be tolerated especially if you get enough sleep in the previous week or two. Limit the traveling so the body isn't tired. The body must be fit and ready for the D-Day to minimize risks or negative impacts.
8. Running Competition Must be Fun
   Running competition supposed to be a place to have fun, not a 'place to look for illness/problems'. When the start is stressful, it will make the race feel heavy and less fun. Therefore, run with ease and without pressure. Run at your own pace. Run for yourself, not for others. A relaxed and happy mood will make the run feel light and fun, so we'll be able to finish well. -- @andriyanto.run