6 Health Problems That Can Appear When Running a Marathon

The 2018 Marathon will start next month, and certainly you can't wait for it. The Marathon is a 42 km long distance run. This long journey will certainly affect the condition of the body. When running a marathon all organs of the body will work hard to produce energy while running.

There are six health problems that arise when running a marathon, such as:

1. Dehydration

When running a marathon, it is estimated that a runner will sweat 0.5 to 1 liter per hour. If excessive sweating is not balanced with adequate fluid intake, it can lead to dehydration.

2. Skin irritation

Excessive sweating and constant friction when running can cause skin irritation. Especially in the armpits, thighs and legs.

3. Cramps of leg muscles

Muscle cramps can occur suddenly while running. The sign, the cramped leg will tighten and stiffen. This can be caused by excessive use of muscles so that the muscles experience unwanted contractions. It could also be because the runner does not warm up and stretch well before the sport starts.

4. Muscle and joint injuries

Muscles and joints that are used excessively can trigger injuries that can occur at any time. The muscle and joint areas most commonly affected are the knee area.

5. Black toenails

Long distance running that is not supported by shoes that are comfortable and in accordance with size can press the area of ​​the toenails. This causes the toenails to always touch the tip of the shoe, so that blood circulation is not smooth and makes the toenails color black.

6. Cardiac arrest

Cardiac arrest, or cardiac arrest, is a condition when the heart stops beating suddenly due to electrical force disturbances in the heart muscle. This condition can occur during long distance running, especially if a runner has a family history of heart disease or there is a history of elevated high cholesterol.

In order to avoid some of the health problems above, marathon runners must make careful preparations so that the body is always healthy until the match takes place. Some preparations that can be done are:

Maintain food intake. During preparation, you are advised to eat healthy and nutritious food every day. But on match day you are advised to increase your carbohydrate intake, high in protein, and low in fiber at least 6 hours before running.

Sufficient body fluids intake. Maintaining body fluid intake before the game helps you avoid the risk of dehydration while running.

Get enough sleep. Make sure you have quality sleep before the game schedule begins. It is recommended to sleep for 8 hours every night so that your immune system stays awake and gives enough time for the muscles to rest.

Ensure your running equipment is comfortable and according to body size.

Check the clothes, shoes, and socks that you will use for the match and make sure it matches your body size. An inappropriate size will make it uncomfortable and cause side effects when used.

A thorough preparation can support your success during a marathon race. Congratulations on competing in the Jakarta Marathon 2018!