As the weather gets warmer, a common sight at night is people running along the Pearl River and on green paths. "Night running" has become a popular way for busy professionals to stay active and is especially favored by young people. After a long run, people often feel refreshed, enjoy better sleep, and return to work with more energy during the day. However, some "night runners" have experienced serious health issues such as rhabdomyolysis, cardiovascular problems, and respiratory discomfort due to overexertion.
Experts warn that while night running can be beneficial, it's important to avoid three major pitfalls to protect your health.
**Trap 1: Exercising Too Soon After Eating**
Mr. He, an avid runner, often runs after dinner. One evening, he ran just 45 minutes after eating and ended up in the hospital with severe symptoms, including facial swelling and fever. The doctor explained that exercising immediately after a meal increased blood circulation, which worsened his allergic reaction. Experts advise against running on a full stomach. It’s best to wait at least one hour after dinner before starting a run, ideally around 9 p.m. Choose low-impact activities like jogging or brisk walking, and avoid high-intensity workouts close to bedtime. For those over 50, walking is a safer option than running to protect the knees.
**Trap 2: Overtraining Leading to Kidney Failure**
Xiao Liao, a college student, joined a night run for the first time and pushed himself too hard, running for over an hour. The next day, he noticed dark urine and muscle pain. He was diagnosed with acute kidney failure caused by rhabdomyolysis. This condition occurs when muscles break down due to excessive exercise, releasing harmful substances into the bloodstream. If not treated promptly, it can lead to severe kidney damage and even the need for dialysis. Experts recommend gradually increasing training intensity and paying attention to early warning signs like muscle pain and dark urine.
**Trap 3: Running on Busy Roads**
Running near main roads can expose runners to harmful car exhaust, which may cause respiratory issues. Experts suggest choosing parks or well-greened areas for safer and healthier runs. Also, poor lighting at night increases the risk of falling, so runners should choose open, flat, and well-lit routes. Wearing bright clothing and avoiding headphones can help improve visibility and awareness.
**Six Tips for Safe Night Running**
1. **Gradually Increase Your Training**
Avoid pushing yourself too hard every day. Increase your running distance every few days instead.
2. **Warm Up Properly**
Spend at least 15 minutes warming up and stretching. Don’t do dynamic stretches like in school PE classes—opt for static stretches.
3. **Don’t Push Through Illness**
If you’re feeling unwell, take a break or switch to light aerobic exercises. Listen to your body and adjust your pace accordingly.
4. **Drink Alkaline Beverages After Exercise**
Soda or other alkaline drinks can help reduce the risk of rhabdomyolysis. Stay hydrated, especially during summer nights.
5. **Avoid Using Phones and Headphones**
Distracted running can increase the risk of accidents and reduce the mental benefits of exercise. Stay focused and aware of your surroundings.
6. **Don’t Overdo It on Weekends**
People who only run on weekends may over-exert themselves, leading to injuries. Consistency is key—don’t try to "make up" for lost time all at once.
By following these tips and being mindful of your limits, night running can be a safe and rewarding part of your fitness routine. Always listen to your body and prioritize your health above all.
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