Will excessive night running in summer lead to kidney failure?

In summer, the daytime heat is unbearable, but as night falls and the temperature drops slightly, more and more people start running at night. As one of the most popular sports nowadays, night running is very popular among people.

However, the risks brought by this sport should not be underestimated and we need to pay attention to it at all times.

Night running risks need to be prevented

Running right after a meal is very harmful. For many citizens, the time at night is relatively limited. In order to finish running early and go home to rest, many "night runners" choose to run right after a meal.
Little do people know that night running requires a lot of blood to increase oxygen, but after a meal is the peak period for digestion and gastrointestinal movement. If we go running immediately after a meal, it will cause too much blood to flow to the muscles and bones of the exercise, resulting in obstruction of the digestive process of the stomach and intestines, and then cause gastrointestinal diseases.
So how long after dinner is it appropriate to run at night? This varies from person to person, but generally speaking, you should start running one hour after dinner.

Excessive night running leads to renal failure. There are many cases where excessive night running leads to exercise-induced rhabdomyolysis, which in turn causes renal failure. This is especially true for young people who have just started night running. They lack exercise on a regular basis. If they force themselves to run excessively at night in order to "keep up with the team," their bodies may not be able to adapt and rhabdomyolysis syndrome may result.
The myoglobin produced by muscle breakdown will form crystals in the renal tubules and block the renal tubules, which may lead to a decrease in the kidney's filtration function at the mildest and renal failure at the worst.
In addition, exercise-induced rhabdomyolysis can also cause damage to the body's blood vessels, heart, and liver functions.

Be careful of your lungs when running at night in smog. The current air quality is not ideal, and smog weather occurs from time to time. The main component of smog is PM2.5, which can enter the human blood and cause cardiovascular and respiratory diseases as well as lung cancer.
When running, your breathing will be deeper, making it easier to inhale various harmful substances including PM2.5. Therefore, it is recommended that you download an app that can remind you of the air quality, and then decide whether to run at night based on the air conditions.

It is best for middle-aged and elderly people to change from running to walking. There are also many middle-aged and elderly people among the "night runners". They are often a landscape among the "night runners" and also inspire more young people.
However, the bodies of middle-aged and elderly people are relatively weak, and night running is a relatively physically demanding sport, so it is recommended that middle-aged and elderly people change from running to walking, so that they and their families can feel at ease.
5 things to do when running at night

Prevent heat stroke and dehydration. Although it is a night run, summer nights can sometimes be very hot and can cause heat stroke, so don't ignore the possibility of heat stroke and dehydration.

Use tools well and proceed step by step. Many "night runners" are using various running software. Originally, using software can quantify their exercise, record and improve themselves more objectively.
However, now it has gradually become a "ranking", constantly brushing kilometers and steps. In fact, night running still requires a good attitude and gradual progress.

Warm-up exercises are essential. Before each night run, you should do a 15-minute warm-up exercise, preferably with adequate stretching. After the exercise, keep warm to prevent colds.

Drink some alkaline drinks When running at night, you can drink some alkaline drinks, such as soda water, to reduce the possibility of rhabdomyolysis. In addition, you should urinate as soon as possible after exercise.

Use your phone less and avoid distractions. When running at night, playing with your phone or listening to music will not only reduce the effect of running at night, but also easily lead to dangerous situations. Since you have chosen to run at night, you might as well devote yourself to it and enjoy the happiness from it with peace of mind.
Safe night running is important

Don’t go to remote places. Many night runners like to exercise in remote and sparsely populated places for quietness. However, remote places are often unsafe. Therefore, friends who like night running should try not to choose remote places to run. You can choose places with large pedestrian flow and small traffic, such as school playgrounds, parks, and surrounding communities.

Don't run too late. The suitable time for night running is one hour after a meal and two hours before going to bed. Therefore, try to schedule your night running between 7 and 8 p.m., as exercising during this period is good for your body.
On the other hand, there are more pedestrians outside during this time period, so it is less likely to be dangerous. If it is too late, there will be fewer pedestrians on the road, and it is easy to become a target of criminals.

Women should try to run with friends. Women are more likely to become targets of criminals because they are weak and alone. Therefore, women should try to find a friend of the same or opposite sex to accompany them when running at night, and try to choose a place with street lights and more pedestrians around as a night running route.

Don't wear headphones while running. Many friends have the habit of wearing headphones while running, which can not only exercise the body, but also enjoy wonderful music. However, as the saying goes, you can't do two things at the same time. Wearing headphones while running can easily make people unaware of sound reminders such as motor vehicle horns, causing danger.

Wear reflective clothing when running. Since the color distinction at night is not as obvious as during the day, for friends who like night running, for their own safety, they must choose clothes with brighter colors or reflective clothing, so that speeding vehicles can detect you in advance and slow down to avoid traffic accidents.

Don't carry valuables. There is no need to carry wallets, jewelry and other valuables when running. On the one hand, these items are too much of a hindrance, and on the other hand, they are easy to be targeted by criminals. When running at night, you only need to carry your mobile phone and keys.

Pay attention to whether someone is following you. Night is the peak season for robbery and rape, so you should pay special attention to your safety when running at night. Always observe whether someone is following you. If you find a suspicious person following you, don't panic. You can run in the direction of heavy traffic first, and then look for an opportunity to seek help.