how bad are marathons for your body?
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In a hard race on a hot and humid day, marathon runners can lose up to four litres (seven pints) of fluid through sweating and exhalation. This puts them at risk of dehydration and hyperthermia, where the body's temperature is greatly above normal.
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A lack of soreness indicates you were well prepared for the demands of your race, so good job with your training! As a general guideline, I suggest taking three to seven days completely off after a marathon.
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"Running every day is not ideal, as it can cause significant wear and tear on the body over time," Jacquelyn Baston, a certified personal trainer, and an avid runner says. "Your body needs time to recover from the repetitive movements that come with running," she adds.
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“Running a marathon without training will likely make you so miserable that you won't want to run one again,” he says, “and I'd rather you run a great race, fall in love with the sport, and come back for more.” That's because, even though marathon running can be brutal, it can also be really beautiful—the difference is ...
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Jared Rice, a registered dietitian, ACSM health and fitness specialist, and triathlete, says there are a couple of reasons runners may be so susceptible to digestive distress, with dehydration and a lack of blood flow to the gut due to exercise being the main culprits.
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But endurance running has actually been linked to poor heart health. Studies have found that the hearts of lifelong male endurance athletes may contain more plaque or other signs of heart problems, such as scarring and inflammation, than the hearts of less active men of the same age.
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The short answer is that running on a full stomach is definitely going to hurt your athletic performance. ... "But, if you're running, your body also needs to direct blood to your muscles, to make sure they're getting the oxygen and energy they need."
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"That leads to diluted sodium and other body salts, or electrolytes, in the blood, which can cause dizziness and respiratory problems. Some people collapse because of it, as happens quite frequently in the marathon. ''
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The researchers stated that potential causes of the marathon-related kidney damage could be the sustained rise in core body temperature, dehydration, or decreased blood flow to the kidneys that occur during a marathon. ... "Research has shown there are also changes in heart function associated with marathon running.
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Ball State University research has demonstrated a 7% decrease in speed over 10 kilometers by runners dehydrated by just 2%-3% of total body mass. For a 150 lb. strength athlete, this represents a very meager 3-4.5 lbs. of water loss.
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Running every day may have some health benefits. ... But the same research also shows that these benefits top off at 4.5 hours a week, meaning there's no need to run for hours each day. Running is a high-impact exercise and overtraining can lead to injuries such as stress fractures and shin splints.
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Running marathons hurts. But a 5k is an acute, near traumatic event. You're putting your body through maximum effort in about 20 minutes or less. The first mile of a 5k is okay and simple enough, but by midway (if you're racing it to your potential) you feel like you're dying.
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After running Moving your body up and down can stir up your digestive system, causing you to have to go to the bathroom more often. You may also experience cramping, gas, and acid reflux. This happens partly because your blood flow is redirected to your legs instead of your digestive system.
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That said, while bonking may be helpful to marathon participants, casual runners will not benefit much if they are trying to increase their distance or speed. It is not a dangerous practice when done correctly, but it does little for most people other than being an unpleasant experience.
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Hydration. Cramps, nausea, and stitches in your abdomen during running can be the result of improper hydration. Hydration before and during a long run is important, but figuring it out can be tricky. Drinking too much water could make cramps and digestive irritation worse.
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A lack of soreness indicates you were well prepared for the demands of your race, so good job with your training! As a general guideline, I suggest taking three to seven days completely off after a marathon. Sleep in, eat, and enjoy your accomplishment. After that, begin an active recovery program.
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Training for and racing 26.2 miles has been shown to have adverse effects on the heart, such as plaque buildup in the arteries and inflammation. Running too much can lead to chronically increased cortisol levels, resulting in weight gain, fatigue, and lower immune function.