This post is the first in what may become a new series here on MDA. Most of my articles are full-length feature articles. While I love and will continue to do them I think there’s room for a post each week that’s a little less formal; something shorter than my usual fare that’s published each Monday (along with the WOW) that allows me to spout off on any number of things on my mind. I’ll likely be reviewing the latest medical research and ranting on hot topics in the news. What do you think? Would you like a hodgepodge collection of my thoughts on the world of health and fitness? I hope so, because I’ve got a lot to say! Let me know what you think in the comment board. And now… the inaugural Monday Musing…
Marathon running is supposed to be good for you, which is why so many people (intend to) do it. The overweight and the untrained often use the successful completion of one as a landmark on their weight loss journey, sometimes the goal itself. Others think, erroneously, that it’s part of an anti-aging strategy. If you can run a marathon, you are fit, or so the story goes.
New MRI data out of the Heart and Stroke Foundation suggests the contrary: that “less fit” runners running a marathon are damaging their hearts for up to three months. The musculature of the human heart is made up of 17 segments. If one segment fails due to stress (say, from a marathon), adjacent segments pick up the slack. Unfit marathoners exhibited abnormally high amounts of overly stressed heart segments. Their hearts were working harder, and the work was concentrated across fewer segments. These abnormalities persisted for as long as three months after the marathon.
Okay, exercise induces muscle damage as a rule. That’s how we get stronger – by undergoing stress and muscle damage, and adapting to it by rebuilding our muscles stronger than ever. But muscle damage isn’t supposed to last for three months. Sure, even the study’s authors admit that the damage is reversible, but is that really an effective way to train?
The problem is that there’s no built-in shut down code in our central nervous system when it comes to running a marathon. The heart muscle doesn’t sense the “pain” of exertion the way leg muscles do. It just tries to keep up with the demand to pump more oxygen. Total beginners with a new pair of $150 Nikes (with shock absorbers, stabilizers and motion control) and a fanny pack full of glucose gel can sign up for a marathon and (just) do it. It’s not so traumatic an ordeal to trigger an automatic response; it’s more drawn out and gradual a muscle stressor.
Beginners should probably not be running marathons. Truth is, I don’t even think experienced endurance athletes should be running marathons as often as some do (I keep tabs on all my old elite runner/triathlete friends who have had serious heart problems – or died – and it’s at a significant number now). But good luck getting that across. They – we – can be a stubborn bunch. If you want to get fit and you’re starting from scratch, lifting heavy things, engaging in slow steady movement often, and getting your diet in order are the most reliable, safest steps toward that goal. Running a marathon sounds badass and impressive, but remember – the first marathoner dropped dead after completing it. Myth? Maybe, but I wouldn’t take it lightly. If you insist on doing one, please train properly.
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.