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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
The writer is off target on this article. While I am willing to believe that extensive high intensity exercise is rough on the “system” that is about where my agreement ends. Firstly, you are not supposed to train like that for endurance sports. The vast majority of your training is long slow easy mileage so that you DON’T overextend yourself, prepare your body and then you up the intensity only in the weeks before your races.
Hundreds of thousands of runners complete marathons every year and don’t die. The numbers tell the truth here
Millions die from Chrinic disease each year that is a direct relation to lack of exercise and proper diet.
You don’t have to eat copious amounts of starchy carbs to compete in endurance. Sticking to low GI foods like legumes and brown rice get the job done just fine and don’t throw your Glucose levels out of wack. besides if you are burning off your carbs you are essentially just refilling the tank anyway, not overflowing it like most people do that don’t train for enduracne sports.
This article is a good example of ” a little knowledge is a dangerous thing”.
I don’t agree with everything in the article, but that doesn’t matter since it seems to have been written with intentional exaggeration to make a point, and I think the point is a good one. My anecdotal experience is this: after years of no running I decided to do a relay marathon with my family and am on the hook to run 1/4 of it in a few months. I was running running running at the gym, at home and it was pretty rough, not fun at all. And not much improvement. Then, I sprained my foot playing with the kids in the yard. When I started doing some light running a week later to get back at training I made myself take walk breaks, a lot of them. After a week I noticed a huge difference, I was enjoying running and running faster in between my walk breaks. I have totally moved over to training in an interval training style and I am NOT going back. The run run run tell you drop thing is no fun and probably bad for you too.
I am an avid trail runner. I love my trail, I love running alone on my trail. I like slow long runs sometimes, and when I say long I mean 6 miles…because the human body was not meant to do much more than that. All it takes is a little common sense, look at those long distance runners, they look like they’re dying! On top of it all, athletes…often…are not well nourished. They’re all about their protein and sweet electrolyte drinks, but totally don’t understand real nutrition, or how their intense workouts are not just damaging their joints, but every cell in their body with free radical damage. Thanks for the great post!
That is why periodization in training is important. Many self coached endurance athletes never take a break. Continued training at high intensity and high volume will lead to overtraining syndrome. A properly periodized training plan with a proper mixture of aerobic, anaerobic, and load bearing exercise is important for athletic success. I would argue also that nutrition plays a big role. Just another argument why endurance athletes should be coached properly.
How Running a Marathon Can Seriously Harm Your Health (wrong, but entertaining!) http://t.co/0KiqA24
How Running a Marathon Can Seriously Harm Your Health – http://ow.ly/68ETD // interesting
I understand your point about the comparison with concentration camp victims, but not all marathoners look like the one in the photo you chose and if you compare them to photos of real concentration camp victims you will see a marked difference. I think it important to note, as someone who is related to survivors (and those who did not survive), that there is a very, very, very real difference between someone who chooses to run a marathon (however unhealthy and hard on the body) and someone who is forced to live in a concentration camp. It is a sensitive point, which could easily have been avoided in the article.
That said, otherwise this was an interesting article.
Hi, I think this is a great point and so happy someone else said it. Using the term “concentration camp victim” in such a way was a bit off-putting to me as well.
After recently reading the Primal Blueprint by Mark Sisson I have to agree with many of the points Paula makes in the article . Mark was an extreme marathon runner and he suffered from most of the sysmptoms of degeneration due to excessive excercising ( the man experienced eight upper respiratory infections in one year ! ) He thought he was extremely healthy but realized that he was actually killing himself. I know everyone is different but one must analyze if all this working out is really worth it in the long run.
This is a bold article! We all know that regular exercise is good for us. Not everyone likes the same form of exercise and we all have our own reasons as to why we exercise. Finding something that you enjoy doing on a regular basis is the most important and then the other is that you need to increase your training as your body adapts. If you overdue with any sport or exercise program you are putting yourself at risk for injury. Genetics, nutrition and hydration all play an important role in what we do and how we perform as well. I had a neice tell me she did a “boot camp” class recently and she could barely move for a few days…How healthy is that… ? I also have friends that train on a regular basis to run marathons. These ladies look healthy and most importantly they are doing something they enjoy. This article was too narrowminded and judgmental.
Lol this is hilarious. Of course elite runners overtrain to a point that is likely not great for long term health, as do elite athletes in pretty well every sport. However, to the typical recreational runner (even one aiming to run a marathon) she is preaching to the choir and saying nothing new. I am a runner and belong to several running communities online and in real life. We ALL cross train. We ALL use intervals in our runs. We ALL do strength training. Some of us are thin, some fat, some in the middle. The few emancipated looking runners I know I believe look that way because they are prone to that sort of body type or very disciplined dieters/exercisers and would likely get super skinny whatever thier exercise of choice.
Also, nobody except perhaps a non-runner doing it once for fun or charity carb loads before a 5k. That is laughable. If I truly felt carb loading was required before running 5k…I’d be eating pasta almost daily…which I assure you I am not.
I agree with you Momma…
You know what was going to give me diabetes and cause me to drop dead? being 240 pounds. I started running. Now at a healthy 144 for my height and a few half marathons and a full later my doctors couldn’t be more thrilled with how my numbers from blood sugar to blood pressure are stellar.
As far as carb loading – if you consider a little whole wheat pasta with fresh tomato and homemade lean turkey meatballs pre-race or a bowl of oatmeal with blueberries, then, yeah… Guilty as charged.