Are marathon runners healthy? The short answer is yes. According to a study, the risk of developing a fatal heart attack during the 24 hours following a marathon is one in 50,000. However, people over 40 should always consult with a physician before beginning marathon training. In this article, we’ll examine the most important factors to consider when training for a marathon. We’ll also talk about the importance of regular physical examinations to prevent injuries, muscle damage, and Cortisol spikes.
Cortisol spikes during marathon training
When it comes to endurance sports, cortisol can be a significant factor. When we exercise, our bodies respond to stress by producing cortisol. In addition to this physical stress, the cortisol we release is also associated with mental stress. During marathon training, cortisol levels are particularly high because of the prolonged stress of the event. Although the increased levels of cortisol may hinder our ability to focus and remember the details of the race, the positive effects of exercise are far greater.
The high levels of cortisol during marathon training have been associated with numerous negative side effects for endurance athletes. In 2011, researchers in Germany conducted a study that found that endurance athletes had significantly higher cortisol levels than non-athletes. The German researchers measured cortisol levels in hair samples from athletes as well as non-athletes. They found that high cortisol levels were associated with increased levels of fatigue and weight gain.
Overtraining syndrome is another factor to watch out for. If you’re sedentary and don’t exercise regularly, you may find yourself feeling exhausted, sluggish, and moody. These symptoms of overtraining can lead to muscle loss and fat storage. Despite these symptoms, you shouldn’t give up your training plans just yet! Make sure you get plenty of rest and eat a nutritious diet full of protein, healthy fats, and leafy green vegetables to avoid cortisol spikes.
Cortisol
There are a few reasons why marathon runners should not be concerned about cortisol levels. While these hormones are present in healthy runners, they are high in athletes with high levels of stress. A healthy runner should recover and rest from training and competitions in the right way while avoiding excess stress. This way, their bodies will not suffer from high levels of cortisol. Furthermore, they will have a healthier immune system.
Runners should take note of their hormones. Cortisol levels rise during long endurance races, while testosterone levels decline with prolonged exercise. For both males and females, testosterone levels decrease proportionally to cortisol. Research indicates that low levels of testosterone in runners are associated with poor recovery, slow fitness improvement, and increased risk of injury. To avoid these symptoms, marathon runners should take a couple of weeks off after a marathon.
Chronically elevated levels of cortisol can cause many negative effects in marathon runners. Some common effects include waking up with sore muscles, depression, memory formation problems, and headaches. These symptoms are all associated with elevated cortisol levels. If these symptoms persist, it may be a sign of an unhealthy lifestyle. Regardless of whether you’re a marathon runner or not, a healthy cortisol level is always preferable.
Runner’s diarrhea
Runner’s diarrhea is not a rare occurrence, and while the worst-case scenario may be a marathon, it does happen, especially when you’re far from a bathroom. Fortunately, it can be prevented. Experts discuss what causes runner’s diarrhea, how to manage urges when they arise, and when it’s time to visit the doctor. Listed below are some of the most common causes of runner’s diarrhea.
Athletes’ guts function is essential during exercise since they need it to transport water and nutrients to the vital tissues. Although most people have the gut capacity to accommodate moderate to vigorous exercise, intense exercise can compromise gut function and cause diarrhea. This condition is also exacerbated by NSAIDs and high levels of caffeine. Dietary fiber can be harmful, though, and may lead to GI problems. High-fat foods may irritate the digestive tract.
In addition to drinking water, endurance athletes should avoid high-fiber foods that may cause runner’s diarrhea. Fiber stimulates the digestive system and has several health benefits. Keeping a food diary can help identify the exact foods that trigger diarrhea. Increasing the time between eating and exercise is also helpful, as can limiting the intake of sugary drinks. Try drinking only plain water or natural fruit juices. Caffeine can increase intestinal contractions and worsen cramping. It can also act as a mild diuretic.
Muscle damage
While the effects of endurance running on muscle damage are well known, what is less understood is the effect on the liver. Liver damage is caused by a variety of factors, including heat injury and exposure to cold temperatures. Heat injury is associated with the depletion of ATP in the muscle. It also leads to the production of oxygen-free radicals in the blood. Moreover, muscle damage from prolonged training or exposure to cold temperatures can cause elevated serum levels of creatine phosphokinase (CPK). However, there are some disagreements as to which one is more sensitive and effective for monitoring muscle damage.
The effect of exercise on the body is complex. Although long-distance running can cause muscle damage, the damage is not as severe as what is seen in other forms of exercise. It is associated with delayed onset muscle soreness, muscle weakness, and reduced range of motion. The recovery phase of the body depends on the inflammatory response. Pro-inflammatory cells increase immediately after intense exercise, while anti-inflammatory cells increase after 24 to 72 hours. This inflammatory response is crucial to the repair of damaged muscle tissue.
In a recent study, researchers investigated the effects of exercise on muscle protein degradation in marathon runners. They studied myoglobin levels within 24h and 48h after the marathon, and found that they did not return to baseline levels. These findings suggest that myoglobin levels can be elevated within 30 minutes of exercise and remain high for up to five days. This is likely the result of low-grade inflammation in the muscle tissue.
Blood pressure
A recent study evaluated the blood pressure of marathon runners and found that a higher level of BP was associated with a greater survival rate. Marathon runners have a higher BP and arrhythmias than non-marathon runners. However, a smaller increase in BP during rest time was associated with an increased survival rate. Researchers noted that a lack of adequate rest is the primary reason behind high BP and arrhythmias among marathon runners.
There is no single cause for the high blood pressure of marathon runners. They may experience a drop in BP as a result of sudden stop inactivity. Runners should start their warm-up slowly to allow their blood pressure to return to normal. A sudden drop in blood pressure can lead to fainting and collapse, so it’s crucial to slow down the activity. A slow warm-down is a vital part of any marathon training.
Excessive exercise may increase the risk of cardiovascular events and myocardial infarction. Therefore, exercise characteristics may be useful as a novel indicator of masked hypertension. A study on 571 recreational male marathon runners revealed a significantly higher mean systolic and diastolic blood pressure compared to the control group (NBPG).
Cardiovascular health benefits of marathon running
One of the most notable cardiovascular health benefits of marathon running is improved heart health. Although running can harden your arteries, research shows that runners have less plaque buildup than non-runners. Additionally, the buildup of plaque is less likely to lead to a blockage or heart attack. For these reasons, training for your first marathon can improve blood vessel health and strengthen your heart. But before you start training for your first marathon, talk to your doctor about how it can help your heart.
A recent study of 138 first-time marathon runners found that those who trained for a year before the race showed decreased blood pressure, aortic stiffness, and vascular age. These improvements were equivalent to a four-year reduction in vascular age! However, the benefits were most marked among older, slower male runners with higher baseline blood pressure. This study is not conclusive, but it is a start.
Running improves your overall health and has countless mental benefits. As a bonus, it can help you quit smoking and adopt a healthier diet. The physiologic effects of running improve blood flow to the extremities and brain. Whether you are a beginner or an experienced runner, training can be inexpensive. Even the most basic running shoes are relatively inexpensive, so there’s no reason not to give them a try. You’ll be surprised at how much the initial investment in proper shoes can do for you and your cardiovascular health.
Final Words
Marathon runners are a dedicated and passionate bunch. While they may enjoy the health benefits that come with running long distances, there is always more to learn about being healthy. A coach provides some tips for marathon runners to help them stay on track both during and after their runs. We hope you found this article helpful, and we look forward to bringing you more content in the future!