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Reasons to reconsider preparing and running a marathon due to the long-term health risks that scientific research is beginning to uncover and medical professionals are increasingly warning their patients about. The dangers to cancer patients or those in remission is especially worrisome!
Have you ever noticed that marathon runners in the Olympics look overly thin and in some cases, even weak?
Have you ever wondered why marathons are considered beneficial in our society yet the first person that ever ran one collapsed and died immediately after?
Yeah, and Pheidippides was fit too, likely selected for his job as a herald due to his speed and distance running ability. He was not some ancient Greek version of the modern couch potato.
While life may be a marathon your training program should not be. Running a half or whole marathon or competing in a triathlon are all admirable goals. But there are many dangers associated with excessive endurance training.
Dating as far back as the 1970s, the misconception of mainstream training philosophies that 45 minutes to an hour or more a day of intense aerobic activity has led to an overtrained, unfit, immune-compromised exercising population.
Humans were not designed for movement at a chronically sustained high-intensity aerobic pace.
We’ve all seen it in the local gym–day in and day out, week after week Jane and John plod away on the treadmills and ellipticals or pedal themselves into exhaustion in spin classes. It has done nothing to shed the extra fat on their butts and guts let alone tone them. I have never been impressed by any of these results.
13 Health Risks from Marathon Running
What exactly are the problems caused by training for long periods of time at high intensities such as what occurs when preparing/running a marathon?
Even if you take care to eat plenty of clean grassfed collagen and regularly take natural sources of Vitamins A/D and K2 to keep the bones and joints strong, many things can, in fact, start to break down from the continued punishment. This is particularly the case if you are over 30 . . . (1-5)
- Debilitating osteoarthritis . . . at a young age
- Permanent scarring of the heart muscle
- A weakening of the thyroid and adrenal glands
- Tendonitis and other repetitive strain injuries
- Recurrent upper respiratory infections
- Permanently damaged feet (my chiropractor says long-distance runners have some of the worst feet he’s ever seen)
- Increased oxidative damage (free radical production)
- Decreased fat metabolism
- Susceptibility to injury
- Loss of bone density
- Depletion of lean muscle tissue
- Hormone imbalances that are difficult to rectify (women)
- High refined carbohydrate intake promotes a dangerous level of continuous systemic inflammation.
Heart Surgeon Stops Doing Marathons
Dr. Peter McCullough, chief of cardiovascular research at Baylor Heart and Vascular Institute in Dallas, has completed 54 marathons, one in every state. But he stopped running marathons after examining research showing the potential dangers. He said:
I thought there was enough evidence that I wasn’t willing to pay the ultimate price.
I’m convinced that to go grind it out for hours on end at a steady pace is the wrong thing. Some experts are divided about this, and the concern is that it could dissuade some people from exercising, but we just can’t bury our heads about it. (2)
If you still are doubtful about the health risks from marathon running, consider how frequently one or more people die running them during competition. Even the very young are not immune. In 2019, a fit, healthy 22-year-old woman who played soccer for a nearby university died near the finish line of the Cleveland marathon. (6)
Excessive Cardio and Chronic Inflammation
The sad part of stories like this is that the intentions are good. They are doing this all in the name of “health”. They are certainly not out to destroy it.
Aside from the dangers mentioned above, why is high-intensity aerobic pursuit such a dead end?
One reason is the high level of carbohydrates consumed needed to sustain this activity leads to chronic inflammation.
You’ve probably seen it. Sally and Johnny are running a 5K so they load up on a big bowl of pasta the night before the big race. Then, they chow down on bagels and juice immediately after their 36 min run. A cascade of systemic inflammation follows.
More Running is NOT Better
Research presented at the American College of Cardiology Scientific Sessions in Washington showed a shocking finding that should give every marathoner pause.
Runners who average more than 20 miles a week don’t live as long as those who run less than 20 miles a week.
On average, those running more than 20 miles a week live about the same as people who don’t run much at all. (7)
Cancer Patients Particularly at Risk
Even worse are people in cancer remission logging mile after mile thinking it is going to keep cancer from returning. More often than not, it returns with a vengeance with a more dire prognosis than before.
Why? All the free radicals flooding their already weakened system from overexercising on a usually low-fat diet.
Folks with cancer courageously yet misguidedly doing half marathons and marathons are literally running themselves right into the grave.
Simply put, humans are not designed to exercise like this! We have 2 primary energy systems to power our muscles. The first relies on the slow-burning of fats keeping us fueled while at rest yet allowing for a continuous low-level aerobic activity such as walking, gardening, and day-to-day physical tasks. Fat is a very efficient fuel, stored and burned easily and cleanly when lots of oxygen is present.
Our second primary energy system that evolved is an ATP-fueled system that allows us to do intense loads of work in shorts bursts. It is our high octane fuel. Think of the woman that lifts a car off her child trapped beneath it. Or the person that sprints after a mugger to get their wallet back. In other words all-out effort for fewer than 20 seconds; flight or fight and life or death tasks and situations.
Our energy systems are far more complex than that but it boils to the fact that we were evolved to either move slowly and steadily or briefly and fast. We become both healthier and stronger by exercising and living in this manner.
Are Half-Marathons or Triathlons Dangerous?
All things being said, there are still people out there that want to run a half marathon or triathlon. Even at these shorter distances, they still need to be careful. (3)
The good news is that there is a better and smarter way to train for an endurance event while avoiding the negative risks mentioned above.
The days of logging mileage in excess of 20+ a week have become outdated and misinformed.
And so is the weak and skinny appearance of the stereotypical endurance athlete!
Combine Strength and Conditioning with Interval-based Training
Many are finding that by incorporating strength and conditioning workouts into their training routine along with shorter more interval-based training they are improving speed, power, and overall performance. This approach also reduces injury potential. Not to mention having a lot more free time, less pain and, quicker recovery, and no long-term scarring/damage to the heart.
This has been hotly debated but well documented in the past several years. Leading the pack in the defense is CrossFit Endurance’s, Brian MacKenzie. His training has many top-level endurance athletes setting personal records far beyond past efforts with a dramatic reduction in training time and mileage.
Fitness can and should be achieved without the need for pounding the pavement for miles on end, a huge daily time commitment, and a long list of extreme risks to health both short and long term.
References
(1) Potential Adverse Cardiovascular Effects from Excessive Cardiovascular Endurance Exercise
(2) Is Long-Distance Running Good for the Heart?
(3) Triathletes May Be Putting Their Heart at Risk
(4) Marathon Running Can Scar the Heart
(5) Exercise and Your Health (Myths about Exercise)
(6) 22-Year-Old Woman Dies During Cleveland Marathon
(7) More Running May Not Help You Live Any Longer
I would say that giving birth is definitely NOT like a marathon. There are natural resting phases after every contraction (with a nonmedicated birth at least) which you do not ever have in a marathon.
Being an iconoclast can be a lonely road sometimes…..but I’ll run it. Keep up the good work.
Busting myths is part of the goal of this blog, Katie. Busting myths and preconceived ideas gets messy.
Touche!
It certainly does, Sarah! People need to know about these issues. Keep up the great work! 🙂
Yes, but before busting this “myth” there was another myth and preconceived ideas busted. The one that told us we were not able to run long distances, the one that told us we would died or get hurt, the one that told us it would be impossible. Granted, ultra endurance events is not for everybody, and it doesn’t have to be. If you want to shed some pounds or be healthier, you don’t have to be and endurance athlete!!! it is not a requirement! But if that’s something that you find inspiring and want to try it…. WHY NOT!? with proper training, and the right mental attitude it can be done avoiding injuries and damage to our body, and if you find out that’s your passion GO AHEAD!!! take care of your body and pursue your goals.
I think Paula is wrong on this one. I think we are definitely “evolved” to run long distances (as in following game for the hunt.) The problem really only comes when we turn it into a race and keep trying to do it faster and faster. It may well be true that professional marathon runners are emaciated, because they are trying to win. However, I know many marathon runners who are not pro’s, and they are the very image of fitness. Strong and sleek and glowing with good health. Sarah is a big fan of the anecdotal evidence, and the anecdotal evidence for running as a healthy form of exercise is abundant. Even running longer distances.
Chasing game was normally done on the back of a horse. Where on earth did you learn your history? I live in buffalo country and believe me, they weren’t hunted on foot. :rolling eyes: We attend (I ride) in the Custer State Park Buffalo Round-Up every September. We aren’t even hunting them and it can be dangerous.
Trapping and fishing were probably the only types of “hunting” not done on horseback because a quick get-away wasn’t usually necessary.
Most of the runners I know are now suffering with joint problems. It’s a fact, not an anecdote. Sarah, this is just one of those things people have to live long enough to experience, I think, because judging from the amount of negativity being posted here, I can see you are dealing with younger, more inexperienced folks. Oh well, live and learn. And they will.
This comment about horses and trapping reflects a gross misunderstanding of both evolution and also the VERY limited amount of time in human history during which humans have participated in such activities as domesticating horses and using traps to hunt.
Running is very healthy. It’s when people overdue it and spend excessive time at a high intensity. When man went hunting his “chase” for game was nowhere near the distance covered in a marathon. It didn’t take 26 miles to kill dinner; more like a couple of hundred meters or less. He may have walked quite a distance, getting hours of low level aerobic activity but the intensity was limited to short burts of speed followed by recovery.
Have we forgotten that humans hunted on foot before ever taming horses? Have we forgotten that the glutes are the strongest muscles in the body? Or how about we sweat better than any mammal (most animals with fur must pant to keep cool) in the world and are able to keep our bodies cool with the least amount of effort? Humans are made to run. I do agree though that intensive training in any activity for long periods of time w/o adequate rest and nutrition are damaging. All of us could get out and run 20-30mins a day and be healthier for it. Aerobic activity is a must for optimal health.
This is false, persistence hunters would run at low speeds for 15-20 miles in the peak of the day before catching their game. Running is much more efficient than walking, our bodies are built for it.
Next time you write an article with the intent of drawing people to crossfit you should try espousing the strengths of your own fitness style instead of improperly bashing on another. All of the negative effects you listed would be caused by improper training or inadequate nutrition. You could apply the same train of thought to crossfit and come up with an equally scary list of effects.
“Next time you write an article with the intent of drawing people to crossfit you should try espousing the strengths of your own fitness style instead of improperly bashing on another. ”
Thank you. You just saved me the need to reply a long detailed response mentioning the flaws and lack of the validity of the claims brought forth in this article.
The book Body By Science explains this topic quite well. Our ancestors did partake in long, monotonous, moderate intensity activity. Our body’s metabolism is uniquely designed to respond to high intensity stimuli. The book also shows some interesting studies showing the health issues associated with endurance athletes.
I’ve never run a marathon but running a 10k was one of my dullest afternoons ever. You can’t say that about giving birth!!!
I’m tired of all of this doom and gloom. No longer a fan, Sarah. Sorry.
Agreed! And I literally have almost the same name as you. Weird!
Not a fan of this either. You really need to back this up with evidence. It looks like alot of opinion here.
Some have more difficulties than others when it comes to addressing the truth.
Why are so many of these “runners” deathly afraid of pushing themselves with weights? Heck even body weight? I see so many wimps running around & when I question training practices, I get the “stink face” or some snooty remark?
haha stink face
if you compare giving birth to running a marathon, which one is better?
having a baby! It is not as uncomfortable, and the reward is eternal.
Very interesting. I ran extensively in high school and suffered a few injuries but have not run so intensely since…however many of my friends have done marathons and 1/2 marathons and at this point a 1/2 is the farthest distance I’d consider.
The other night I was watching a TV show on USA and a character was a “marathon runner,” but my husband & I noted that she was not skinny enough to be a typical marathon runner. You could actually see flesh on her body and she wasn’t just skin & bones (not that all marathoners look like that, but it seems many of the professionals do)!
How Running a Marathon Can Seriously Harm Your Health – The Healthy Home Economist http://t.co/nOAKSaX
The misinformation here in incredible. 1) With proper diet/ running form/ injury prevention, all of the injuries you listed can be prevented (btw I have never heard of running causing an upper respiratory infection). 2) You don’t need lots of carbs to run for long distances- fats and proteins burn better. 3) “20+” miles per week wont get you in shape to run a marathon, the pros do over 100 miles a week and are perfectly healthy. 4) crossfit and short high intensity intervals won’t increase your endurance very well either. Humans evolved to run, get over it
I agree completely. His two main energy scources are completely incorrect. ATP’s first choice is aerobic (with oxygen). The body uses oxygen until about 75% of maximum heart rate is reached. Once it’s about 85% it begines to use lactic acid because oxygen cannot keep up. But the point is that even professional marathoners do not exceed 85% of their maximum heart rate until the last 30 or so min of the race. I know a coach who has proven that anybody can run for an hour if they keep their heart rate under 170 bpm he has proven this with first time runners using heart rate monitors. You know nothing about distance training, the energy zones of the heart, and your statement that we have not evolved to run is completely laughable. Do you realize for 100 million years humans hunted without weapons? This is called persistence hunting. Persistence hunting is when one keeps an animal moving until it overheats and collapses, humans are made to run, from cooling devices like arm and leg hair to our perfectly shaped feet and highly effecient trot. This article was written by people who profit from the misinformation they provide. Running is a fantastic excercise, and a collaigent cross country and track athlete and a math/biology major I can assure that this article is bologna!
Thank god some people actually provide trustworthy info. It almost sounds like some people dislike running so they need to prove it sucks anyway!
I don’t know much, but I do know enough to see some arguments in the post are kind of stupid. But with all this preaching about how running is bad I actually got to be sort of afraid (more like “sad”?) . And PHEW to your comments haha