From sprint to splint

If a runner isn’t careful, a marathon can be a risky endeavor. Here are the hazardous hot spots.

KIDNEYS

In rare cases, a condition called rhabdomyolysis causes muscles to break down and release a protein into the bloodstream. This can cause kidney damage. Staying hydrated before and after a workout will help fend it off.

HIPS

Stress fractures are small bone cracks that can occur in many places in the body — including the hip, pelvis, thigh or the foot — as a result of running. These sideliners can happen when you’re off your game and make a misstep. To protect your body, be gentle to it: Don’t force yourself to stick to a rigid training schedule when you are not feeling up to it.

SHINS

Overtraining can lead to shin splints, a nagging ache in the front of the lower leg. When you’re training, make sure to add mileage gradually.

MIND

Exercise means sweat, and sweat means losing sodium. If a runner drinks too much water without replacing enough salt, a serious condition called hyponatremia can happen. One symptom of that is a confused, altered mental status. Drinking a sports drink can help replace necessary elec

trolytes and prevent this scary condition.

TOES

A pedicure won’t do much to mask the toll longdistance running can take on your piggies. Blisters and black nails — in which trauma causes blood to collect underneath the nail — can show up frequently. Both can be prevented with shoes that fit right.

KNEES

Knee ailments are so common in this sport, they’re grouped together under the term “runner’s knee.” Avoid them by getting in some strength training and ensuring your running form is correct.

HEART

Some runners have suffered heart attacks while racing, but the problem is typically connected to other medical issues. Talk to your doctor if you have a family history of heart conditions.