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The Side Effects of Running and How Best To Avoid Them

Copyright (c) 2011 Jim Terroirier

It’s a truism that running as a form of exercise is very beneficial to man especially when it comes to fighting early aging; nevertheless, there are some glaring side effects which comes with it. In this write-up, an attempt is made to discuss these side effects. You’ll also discover how best to prevent or avoid them in order to enjoy your running exercise all the time.

Basic Side Effects of Running

The side effects of running are best seen as running injuries. These usually occur in the lives of athletes and individuals that engage in daily running exercise. Listed and discussed below are some of the common running injuries you may encounter when you run.

Runner’s Knee

This is also known as pain in the knee. It’s a common side effect usually seen very early in the lives of athletes. When you engage in daily running, you may encounter such pains around your knee.

Shin Splints

This refers to a painful condition in your shin. Your shin refers to the front part of your leg below the knee. Shin splits usually occur when you engage in running exercises and other activities such as jumping, cycling, swimming and even dancing. It’s a clear fact that 80% of running injuries take the form of shin splints. The injuries can be as a result of muscle imbalance or inappropriate footwear. They can also showcase when you run on hard surfaces such as concrete floors, hard grounds and wooden floors.

Pulled Muscles

This is widely known as “muscle pull” in the athletic world. The commonest type of pulled muscles which you can have when you run is known as “hamstring”. This refers to one of the three back thigh muscles or the tendons that make up the borders behind the spaces around the knees. When you run regularly, you may encounter pulled muscles around your knees and other areas of your leg.

Twisted Ankles

This is another side effect of running. It’s also known as ‘sprained ankle’ or “ankle sprain”. It can also be referred to as “ankle ligament injury” or “rolled ankle. Twisted ankle is simply a condition whereby one or more ankle ligaments are torn either partially or in greater percentage. This situation can occur when you run daily. In most cases, the ankle sprain may occur when you run on an uneven surface. However, there are factors that can increase the risk of ankle sprains. These may include weak muscles, weak tendons around the ankle joints, weak ligaments around your ankle bones, poor ankle flexibility, lack of stretching before running, wearing of high heeled shoes during running and so on.

Iliotibila Band Syndrome (ITBS)

This is a common injury that showcases around your thigh when you run. It can also occur when you go for hiking, cycling, weightlifting and other strenuous activities. In most cases, ITBS is the leading cause of knee pain in the lives of runners. The iliotibial band refers to a glaring thickening of tissue on the outside part of your thigh. It can extend outside of the pelvis and over the knee and hip.

Achilles Tendinitis

This is another side effect of running. It’s also known as “Achilles tendonitis”. The condition occurs when you overuse your limb during running or other exercise activities.

Stress Fracture

This is a fracture in any of your bones which may result when you run. It is usually caused when you have repeated stress or when you have heavy weight on your leg or ankle. The fracture is very common among sport men and women who run daily.

Foot Blisters

These are the commonest side effects of running which most runners do experience. The blisters refer to painful swellings around your feet.


This is another common side effect of running. It’s caused by constant rubbing of one piece of skin against another during an event of running. Chaffing usually occur regularly around your upper thighs when you run. Your skin feels coarse and also develops rashes when two areas rub against each other.

The above are the common side effects of running. Each and every one of the side effects is avoidable. Let’s examine how you can go ahead to avoid them when you engage in your running exercise.

How to Avoid the Side Effects

There are many ways to avoid the side effects of running discussed above. Here are some tips that can be of help:

Warm up and Stretch before Running

It’s very important to warm yourself up before you engage in running. Take time to do stretching exercise before the actual running. You can equally engage in strength training exercise before you begin running. This helps a lot in minimizing most of the side effects you may encounter when you run.

Apply Proper Running Posture

When you run, always make sure you apply proper running posture. Make sure your head is up facing your front. Don’t bend too much. Just be sure you have a nice gait as you run. This prevents several side effects that may occur.

Eat Balanced Diet

It’s necessary to eat a balanced anti aging diet all the time if you’re sure to benefit from running exercises. When your meals lack the necessary nutrients, you’re sure to have problems when you run. In most cases, running burn excess calories or fats and converts them into muscles. When you don’t eat well and run, instead of burning the fats or calories, other vital body nutrients are consumed in the process. This can make you fall sick.

Wear Nice Running Boots

You can prevent foot blisters and other running side effects by wearing nice running boots. Never wear such boots without stockings. Take time to locate special socks meant for running boots and do well to use them every time you go out to run. This prevents lots of running injuries.

Use Special Deodorants

Some deodorants can prevents certain side effects of running. For instance, anti-chaffing creams can help a lot in preventing chaffing. This is sure to enhance your running exercise.

Avoid Running on Concrete Surfaces

You’re sure to have all manners of side effects when you run on concrete or hard surfaces. Avoid this at all cost. You can always have your running exercise in fields or sandy surfaces. This prevents you from having blisters and all other kinds of running injuries.

Take Cold or Ice bath

Whenever you finish your running exercise, try and take a cold or ice bath immediately. This gives a soothing relief to your joints and every other part of your body that has worked while you were running.

In all, you have to engage proper wisdom when you engage in you run. Avoid strenuous running trips at all cost. If you’re a beginner, you can take things slowly. Make sure you contact your doctor when you notice that the side effects are increasing by the day.

Heavy runners have found that using hgh in addition to following all the above advice can help speed up recovery and healing. Ideally HGH injections would be the best choice but because most people can’t afford them, HGH supplements like Genf20 Plus, Genfx, GHR1000 and Genf20 were considered a good alternative.