The annual running of the Houston Marathon is this weekend, so the Houston Chronicle is running its typical series of supposedly inspiring stories about various participants.
A couple of days ago, the story was about a couple of folks who had lost huge amounts of weight while training for marathons. Richard Justice wrote this column about some fellow who is so obsessive about running that he has run in "82 marathons across 26 years, four continents and 29 states."
Yesterday’s Chronicle article, however, takes the cake. Check out the headline:
The story goes on to describe a Kingwood mother of four children who has run long distances daily for years. She had a heart attack while training one day and didn’t even go to the doctor’s office for several days because she was so convinced that someone as "healthy" as her could not have anything seriously wrong with her. Even after the heart attack, she was so obsessed about her long-distance training that she was back running again within a couple of weeks of the heart attack and is now planning on running in the marathon this weekend.
The Chronicle article presents all of this as heroic and the epitome of physical fitness.
Frankly, I think these stories are grossly misleading and the people telling them are badly misguided.
In my younger days, I used to run long-distances, too. I even ran a 37 minute flat 10K — 6.2 miles — once. As with most folks in my generation, I bought into the myth that long-distance running was excellent aerobic exercise that allowed me to maintain good health while eating most anything I wanted.
However, about 15 years ago, after falling out of shape during a busy time in my practice, I decided to do some extensive research into exercise protocols and nutrition to put myself back on track. After about six months of research, I concluded that most of my pre-conceived notions about exercise and nutrition were flat-out wrong.
For example, I discovered that long-distance running is neither a particularly healthy form of exercise nor an effective method of weight control.
Note, for example, this abstract from the a study published in the Annals of the New York Academy of Sciences:
Ann N Y Acad Sci. 1977;301:593-619. Related Articles, Links
Coronary heart disease in marathon runners.
Noakes T, Opie L, Beck W, McKechnie J, Benchimol A, Desser K.
Six highly trained marathon runners developed myocardial infarction. One of the two cases of clinically diagnosed myocardial infarction was fatal, and there were four cases of angiographically-proven infarction. Two athletes had significant arterial disease of two major coronary arteries, a third had stenosis of the anterior descending and the fourth of the right coronary artery. All these athletes had warning symptoms. Three of them completed marathon races despite symptoms, one athlete running more than 20 miles after the onset of exertional discomfort to complete the 56 mile Comrades Marathon. In spite of developing chest pain, another athlete who died had continued training for three weeks, including a 40 mile run. Two other athletes also continued to train with chest pain. We conclude that the marathon runners studied were not immune to coronary heart disease, nor to coronary atherosclerosis and that high levels of physical fitness did not guarantee the absence of significant cardiovascular disease. In addition, the relationship of exercise and myocardial infarction was complex because two athletes developed myocardial infarction during marathon running in the absence of complete coronary artery occlusion. We stress that marathon runners, like other sportsmen, should be warned of the serious significance of the development of exertional symptoms. Our conclusions do not reflect on the possible value of exercise in the prevention of coronary heart disease. Rather we refute exaggerated claims that marathon running provides complete immunity from coronary heart disease.
This recent University of Maryland Medical Center study examines another health risk of long-distance running.
Art DeVany — who has been studying physiology and exercise protocols for years — has written a series of blog posts over the years regarding the unhealthy nature and outright dangers of long-distance running. DeVany points out that many endurance runners in fact are not particularly healthy people, often suffering from lack of muscle mass, overuse injuries, dangerous inflammation and dubious nutrition.
Similarly, in this timely article, Mark Sisson lucidly explains why endurance training is hazardous to one’s health. Here is a snippet:
The problem with many, if not most, age group endurance athletes is that the low-level training gets out of hand. They overtrain in their exuberance to excel at racing, and they over consume carbohydrates in an effort to stay fueled. The result is that over the years, their muscle mass, immune function, and testosterone decrease, while their cortisol, insulin and oxidative output increase (unless you work so hard that you actually exhaust the adrenals, introducing an even more disconcerting scenario). Any anti-aging doc will tell you that if you do this long enough, you will hasten, rather than retard, the aging process. Studies have shown an increase in mortality when weekly caloric expenditure exceeds 4,000. [. . .]
Now, what does all this mean for the generation of us who bought into Ken Cooper’s "more aerobics is better" philosophy? Is it too late to get on the anti-aging train? Hey, we’re still probably a lot better off than our college classmates who gained 60 pounds and can’t walk up a flight of stairs. Sure, we may look a little older and move a little slower than we’d like, but there’s still time to readjust the training to fit our DNA blueprint. Maybe just move a little slower, lift some weights, do some yoga and eat right and there’s a good chance you’ll maximize the quality of your remaining years… and look good doing whatever you do.
In this recent post, Sisson describes a weekly method of aerobic exercise that provides most of the health benefit derived from long-distance running at a fraction of the time expenditure and at far less risk of injury. Add in a couple of short (about 20-25 minutes sessions) weight-training sessions per week to maintain your lead body mass, lead an active recreational lifestyle and observe balanced
nutrition, and you are likely to be far healthier than the folks who are spending untold hours beating themselves up running long-distances.
If you are interested in developing such a plan, check out both DeVany and Sisson’s blogs. They provide a wealth of information on how to tailor an efficient exercise and nutrition plan.
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