Running is an accessible form of exercise that engages nearly all muscle groups and boosts cardiovascular health. However, long-distance running (e.g., marathons, ultramarathons) can strain the kidneys. Here’s how to prepare and prevent kidney injury:

How Can Running Lead to Kidney Injury?

During prolonged running, blood flow shifts to muscles and the heart, reducing kidney perfusion. Additionally, muscle breakdown releases myoglobin—a large protein that can block kidney tubules, raising the risk of acute kidney failure, especially if dehydrated.

Preparation and Prevention Tips

1. Hydrate Smartly:

   • Short runs (<1 hour): Drink water equal to sweat loss.

   • Long runs (>1 hour): Replenish with electrolyte drinks. Post-run, drink water matching weight lost during exercise.

2. Avoid Harmful Drinks:

   • Skip alcohol and soda before running.

3. Dress Appropriately:

   • Wear breathable clothing to manage heat. Avoid running in extreme heat.

4. Listen to Your Body:

   • Do not overexert. Avoid running if ill (e.g., fever).

   • Those with chronic conditions (diabetes, hypertension, kidney disease) should avoid intense running.

5. Medication Caution:

   • Avoid NSAIDs (e.g., ibuprofen) before/after running—they can harm kidneys.

6. Watch for Symptoms:

   • Seek immediate medical help if you experience:

     • Coca-Cola-colored urine (myoglobinuria).

     • Reduced urine output.

     • Severe muscle pain/swelling.