Running is inexpensive, effective and requires no equipment other than running shoes. Dr Manoj Mishra, senior consultant orthopaedic and joint replacement surgeon at Saifee Hospital, Mumbai, is an avid runner. Here he shares the risks, benefits and dos before running a marathon.
Health benefits of running:
Cardiovascular Health: Reduces risk of cardiovascular disease by up to 50 per cent; lowers resting heart rate and blood pressure; decreases risk of coronary plaque prevalence.
Metabolic and Physical Benefits: Improves metabolic fitness, including insulin response and lipid profiles; enhances aerobic performance and exercise metabolism; strengthens muscles and potentially reduces risk of arthritis risk.
Mental and Cognitive Health: Boosts memory and brain function; reduces risk of neurological conditions like dementia Alzheimer’s, Parkinson’s; reduces anxiety, depression and anger.
Longevity and Overall Wellness: Marathon runners show extended longevity compared to the general population; provides a sense of purpose and goal-oriented motivation; strengthens immune system and reduces inflammation.
Regular running can help maintain muscle strength and prevent age-related muscle loss (sarcopenia).
Key recommendations:
Consult a healthcare professional before starting a marathon training programme to ensure individual fitness and health compatibility.
Marathon running also comes with notable health challenges: increased risk of running-related injuries of muscles, ligaments, bone and joints; significant and complex impacts on muscle health; extrinsic foot muscles are more susceptible to damage compared to intrinsic muscles; can cause muscle fatigue and potential long-term stress on muscle groups; repetitive running primarily impacts larger muscle groups like calves, shins, and thighs.
Physiological Responses: Running creates higher cellular acidity that disrupts biological processes; lactic acid production is a common metabolic response, though it does not directly cause muscle soreness; ligament injuries due to awkward landing, improper footwear or pre-existing injury.
Risk of dehydration and exhaustion.
Potential cardiovascular stress, especially for older runners.
Preventive strategies:
Incorporate strength training to support joint muscles.
Focus on gradual training and proper recovery techniques.
Build muscle support to reduce potential running-related injuries.
Strength training becomes increasingly important as runners age to maintain muscle integrity.
Precautions to mitigate risks:
Undergo comprehensive medical tests before marathon training.
Consult a physician, especially if you have family history of health issues.
Train gradually over 3-6 months.
Proper nutrition and hydration.
Regular health monitoring.
The key is moderation. While marathon running can contribute to overall health and well-being, it’s crucial to approach it carefully and consult health professionals. Running demonstrates a dose-response relationship with chronic disease prevention and health outcomes. Health benefits will occur if you run up to 30-40km in a week. However, the recovery process is hampered beyond 60km in a week.
Individual medical assessment is crucial before marathon participation. While there are some risks, careful preparation and medical screening can mitigate potential health complications across all age groups.