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Can Too Much Running Cause Death?
by Shin Ohtake on Thursday, October 22, 2009 • 28 Comments
Death by running? Talk about an oxymoron. The once savior to all heart disease is now a possible culprit? Say it ain’t so! Well, just this past week there were three deaths in the Detroit Marathon. The incidents all happened within 16 minutes of one another—most likely all from cardiac arrest. But don’t worry, as suggested by the CNN article titled, “Despite 3 deaths in Detroit race, runner fatalities are rare”, these incidents are not common. Whew! A sigh of relief if you love running and participate in long distance events like the marathon, right? Not so fast. What I’m about to tell you may have you thinking otherwise…
Let me preface this article by stating that I’m a fan of running. I think it’s one of the most effective forms of cardio (when done in the proper format, more on that in a minute). Running is functional and it’s the most natural form of exercise that we can do. But as the old saying goes, “Too much of a good thing is never good”, and marathon running falls into this category. Now, if you’re a diehard runner, more than likely you’re well aware that with running long distances, injury is just part of the game.
Here are just a few of the common injuries brought about by long distance running:
- stress fractures
- lower-back pain
- blood in the urine
- repetitive-stress injuries
- increased risk for eating disorders
But now you may need to add increased risk of cardiac arrest to this already long list of physical ailments.
Dr. Arthur Siegel, the director of internal medicine at McLean Hospital in Massachusetts and an assistant professor of medicine at Harvard University has authored more than two dozen studies on runners of the Boston Marathon. A former marathoner himself, he and his colleagues studied a group of healthy middle-aged runners who participated in the Boston Marathons between 1996 and 2001. These are the findings, published in the Oct 17th issue of the American Journal of Cardiology:
The researchers measured levels of several proteins associated with inflammation and blood clotting in 55 finishers in the 1996 and 1997 races. Within 4 hours after the race, in comparison to before the race, levels of two of these proteins had more than doubled, Siegel’s team reports in the October 17th issue of the American Journal of Cardiology.
The proteins were C-reactive protein, a marker of inflammation in blood vessels that may be associated with increased heart disease risk, and von Willebrand factor, a protein released after heart attack that has been linked to increased clotting activity and higher death risk.
Furthermore, data based on 13 finishers of the 1997 marathon show that von Willebrand factor remained elevated the morning after the race ended.
In a second study of 82 runners in the 1997 to 2001 Boston marathons, Siegel and his colleagues noted increases in various markers used to diagnose both early and late-stage injury to the heart. In fact, in two runners, elevated levels of cardiac troponin I—a protein released when heart tissue is damaged—persisted for up to 72 hours after the race ended.
The report also indicates that test results from 51 runners in 1998 to 2000 revealed that within 4 hours after the race, all of the runners again exhibited significant increases in the various markers measured as well as a 6.5-fold increase in their levels of cardiac troponin I within 4 and 24 hours after the race.
Although no one in the studies suffered cardiac arrest, the evidences provided is quite significant. But there are many that see this study as just that - a study that doesn’t have much correlation to the general public that participate in long distance running.
Charles Schulman, a cardiologist and assistant clinical professor at Harvard and the president of the American Running Association, while those enzymes may be elevated, that doesn’t mean the runners will necessarily suffer heart attacks. “These are not specific tests for heart damage,” Schulman says.
Even Dr. Seigel who conducted the study clarifies that these studies were done on older individuals, whose average age was 47 and it doesn’t necessary reflect younger healthy athletes.
I think it’s quite interesting to note that long distance running such as marathons and even longer 100 mile races have gotten more and more popular and it’s not necessarily because of fitness. In fact as stated earlier, longer repetitive exercises don’t do much for your fitness level at all. I know many start off participating in running to get in back in shape and that’s great! But as you progress, naturally you want to challenge yourself and slowly but surely, the distance you run gets longer and longer. Unfortunately, going for longer distances may be physically and mentally challenging, but it doesn’t reflect fitness and health. Yes, I know… I’ll probably get many people that disagree with this statement, but it’s true. Being able to perform super feats of endurance does not make you a fit person. It makes you a person that can run long distances without stopping. It doesn’t make you run faster, doesn’t make you stronger, doesn’t give you more energy, doesn’t give you more power, doesn’t make you look better, doesn’t make you healthier.
Since when did we define fitness as someone that’s able to last the longest? Media does a great job of influencing us, leading us to believe that the fittest people are endurance people. For instance, Outside Magazine votes on their annual fittest athletes and the list is always the who’s who of distance runners and other endurance athletes. But if you asked them to perform other tasks that involved strength, agility, quickness and power, I bet they wouldn’t do so well. Shouldn’t these criteria be part of fitness as well? Not just endurance?
Unless you’re a professional endurance athlete, there are other factors that need to be taken into consideration when training such as the daily activities outside of your fitness regimen. Working out longer cuts into your time with your family and friends, and since longer workouts deplete your energy levels, you won’t have as much energy to participate or enjoy in other activities. Remember the longer you train the longer you need to recover! And of course, your incidence of having repetitive injuries are much higher, which would also hinder you from performing your normal daily activities.
You’ve heard me say it before and I’ll say it again: fitness is not time dependent, it’s intensity dependent. Quality over quantity. You can achieve your maximum fitness potential and get a leaner, healthier body by working out with intense effort utilizing the right exercises rather than doing just MORE of one thing. I’m not telling you to stop running…in fact doing long distance running is great for active recovery once in a while. But if you’re a runner by nature, change up your routine by including some interval training, speed work, and better yet, some strength training. That’s why my download-able MAX Workouts program has a constant variety of workouts that include strength training, circuit training, and interval cardio training to keep your body challenged. This way you’re sure to keep your body and fitness progressing without hitting a plateau or running into any possible physical ailments associated with doing long repetitive training.
What’s been your experience with running longer distances? Have you suffered injury? What happened to your energy levels? As far as weight loss, did you find you could lose weight at first, but over time you stopped losing?
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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28 Comments
Posted by Tami on 10/22 at 09:17 AM
Wow, loved the article. I have heard this kind of information and although I do not run marathons (ran my first 5 k last summer) I do have friends that I want to share this with that do run long distance but do not do much other fitness exercises such as your workouts. I plan on sharing this with them.
Posted by Ross Crichton on 10/22 at 09:37 AM
Hi Shin,
Whilst not a marathin runner, I was a 10 kilometer a day person for a number of years. My initial motivation was “to get fit” and as you point out you develop the ability to run longer and or futher but you aren’t doing anything for your agility and strength. My weight loss plateaued out and the niggling injuries appeared. I eventually gave it away.
Recently I commenced with maxworkouts and quickly realised how little agility and strength I had. It has taken a while to get into it but I’m convinced that it will bring me a balanced level of fitness and keep me interested.
Best regards
Ross
Ross
Posted by Cory Bryan on 10/22 at 09:43 AM
WOW! That is terrible and tough to believe right off hand. Running is great and all, but when is it enough? I played baseball all my life and was a draft and follow by the Washington Nationals, so needless to say during our conditioning we did alot of running. It wasnt marathon running though, it was more of a circuit type training or intervals which according to my college trainer, was better for us. I am no expert, but I know that during that time it was some of the toughest workouts of my life and i also want to say that i was in the best shape of my life. So in theory, I do think that getting in shape should be painful at times, but not kill you! NO PAIN NO GAIN!
Posted by dan huffman on 10/22 at 10:16 AM
Good info, but can it really be ascertained that running increases a risk of sudden cardiac death? Or does it just reveal a person’s cardiac abnormality? Running does tons for decreasing the risk of cardiac death - losing weight, increasing stroke volume, decreasing resting heart rate, more efficient blood/oxygen delivery, helps rid the arteries of HDLs. Yes, too much of anything is not good. But, millions more people run a lot and have many less risk factors for sudden cardiac death than those who do not run. Of course, one does have to be wise about begining a program and building up in mileage, and add in some good strengthening - such as yours!
Posted by gift on 10/22 at 10:24 AM
hey Shin, you just helped me alot I was now scared to run since I heard the tradety of the three lost life at first I consololed myself into believing that they might have consume some deadly boosters(overdosed)You see I currently weighing 79.08kg from 82.5kg in july. I ‘ve adopted your style of trying to confuse my metabolism and i’ts working my partner just mentioned that I’m loosing weight without me having to tell him. There is one broblem though I’m a pear shape lady of 25 years with some sort of a braod above( dont know if you get me) I tend to build muscle very fast depending on the excersice routine which cause my upper body specially the elbows and chest to lose its ferminine look then peaole get scared ‘Is there something that Im doing wrong?
Kind regars
Gift, South Africa
Posted by mach21 on 10/22 at 11:19 AM
I have run several marathons every year since 2001. My first time running the Chicago marathon, there were 38,000 runners, no fatalities. One a few weeks ago and 3 in Detroit this past weekend and there is an uproar. Less than one percent of anything doesn’t spark concern. There are so many chemicals and quick energy fixes on the market today that may have contributed. It’s truly shameful to slam running.
Posted by Bob on 10/22 at 11:19 AM
Shin, thanks for the good info.
Could you please address the hazards and risks of pushing the heart into max territory while doing interval training?
If I have been going full out for 8 or 10 minutes with minimal pauses, and I feel my heart is pounding at max speed and I am gasping for breath, am I doing lasting harm to my heart or blood vessels?
I never read about taking the heart rate while doing interval training and it seems to be acceptable to push it to the max…is this true?
Perhaps the question is when does excessive demand on the heart stop making it stronger and start to create risk?
Posted by Alex Lester on 10/22 at 11:19 AM
A great help, thanks.
Posted by jnaour on 10/22 at 11:39 AM
As an internal medicine doctor and avid sports/exercise/nutrition enthusiast I have and continue to peruse NUMEROUS sources (in my nature and crucial to my continuing education) of conditioning and nutrition. I have mad many observations/conclusions. Although there are MANY schools of thought that can leave you dizzy about how to go about building lean muscle and getting and staying fit most agree upon certain basic principles
1: Prolonged low/moderate impact exercise is NOT the most effective way to LIFELONG fitness and lean muscle building. It is effective initially in building a base for starting a conditioning program. For instance, I educate my patients who are sedentary that they start out slowly with 15-20 min of low-moderate impact exercise and build up to 60-90 minutes to reduce injury and prepare their bodies for the step-up to higher intensity workouts
2: Higher intensity short workouts is THE CONCENSUS for fitness, lean muscle building, AND decreased risk of injury. Since I stopped long distance running and playing BB for 1 1/2 hours fours times a week my knees and ankles are no longer sore throughout the day. I contrast, I was helping a friend move and he had to stop continuously while carrying heavy items and I couldn’t believe how conditioned I was. I went three hours and was tired but not exhausted.
3: For nutrition, NATURAL is the was to go. Although C-reactive protein is not a perfect marker for development of atherosclerotic disease, studies are finding more and more that inflammation is a risk for heart disease. This is why poor dentition, chronic infection, use of artificial sweetners and preservatives can lead to inflammation which can damage the endothelium (inner walls) of arteries. This can be a precursor to development of PAD, CAD, cerebrovascular disease. I teach my diabetics to eat less refined foods, “the fewer ingredients on the label the better” is usually what I tell them. This, along with exercise and good habits has allowed my patients to get much better control over their diabetes
4: Alcohol is good/evil. Yes, we have been saying for years that two drinks per day actually helps decrease risk for heart disease. The reservatrol in red wine may have some antioxidant (anti-inflammatory) and anti-aging benefits. However, too much (more than 5-7 drinks per week can be detrimental as far as weight loss and lean muscle building. Two things, fat metabolism and testosterone can be severely affected after three consecutive alcoholic drinks. Testosterone can be decreased for as long as 24 hours and up to 72 hours depending on how many drinks are consumed. As the major anabolic steroid for lean muscle building this is defeating the purpose. Some studies have suggested that fat burning decreases up to 73% with more than 5 drinks at one time. This is where the so called “beer belly” comes from. The alcohol calories are “empty” and the metabolite acetate inhibits the liver from metabolizing fats. So when you eat while drinking, the glucose gets used first b/c of the alcohol and coverted into fat instead of you metabolizing any fat.
Posted by Monica on 10/22 at 11:42 AM
Great article Shin!
I have a friend who’s one of these ultra marathoners. We live in Arizona so he often drives up to the Grand Canyon just to run the rim to rim for laughs. For him that’s just an easy workout.
The downside of his endurance addiction is he usually crashes at 3pm for at least 2 hours (involuntarily), has to be in bed by 8, has poor focus, but worst of all he’s got zero muscle and a small gut (gross).
If a client loves running then I won’t tell him to stop but if people take up running just to burn fat and look great then they’re soon going to find out that this activity just doesn’t get results and typically ends up in painful injuries.
Plus like you said, “if you asked them to perform other tasks that involved strength, agility, quickness and power, I bet they wouldn’t do so well.”
Most of my running addicts don’t even come close to keeping up with clients who use the strategies you describe in your book.
Posted by Tamara on 10/22 at 11:43 AM
This was very interesting to read. I am a devout runner and have trained for numerous marathons and ...never made it to the start line because of injuries. I have reduced my running mileage over the past year and started cross training and strength training. I do miss the runners high that I felt after a long run, but I no longer suffer from constant injuries and exhaustion.
Posted by Tiqua on 10/22 at 01:49 PM
I love this Article: I run with a jogging club at lunch, and I love running, I feel this is the only cardio that I see a transformation in my body. I don’t plan to do marathons at all, but I will incorporate the intervals in my 5 mile runs. I think you are right intensity is better than time.
Posted by Alexandra on 10/22 at 02:04 PM
well, is nice to know that it is a nice person like you , how think on avers , study them ,try to take care of them ...
I am a 20-30min runner , but i am cross, strength,pilates,stretching,yoga training, and i did not have much injuries.
So i thing what you do is very good…my regards, Alexandra
Posted by joseph hunt on 10/22 at 03:42 PM
Hi mate, im 60years old, and ive done over 16 marathons 5 ultra marathons half marahtons 10k 15k my best marathon time being 2hr47min,i have been cycling to and from London for the past 3 years 20miles a day my pulse has come down from 75bpm to 48 bpm thats my rest pulse,Ive been running over a period of 30years,I do a 100 step ups in 2min my pulse drops from 160bpm to 70bpm in 1min rest,im now in training for the London marathon and im feeling as strong as a bull,so,i dont think that running has got anything to do with it, best regard i do 78 pressups in 1min
Posted by Cathie Bell on 10/22 at 04:44 PM
I can attest to the fact that a runner is not always a fit person. My husband is a good example of this. He runs in the South Australian Road Runners marathons, between 4 and 12 kilometers, not too lengthy, however that is all he does. He doesn’t do strength training or any form of interval or high intentisy training. He is overweight and fear he is a heart attack waiting to happen. Catherine
Posted by Noreen on 10/22 at 04:59 PM
Hi, article was very interesting. 3 runners dying withen 15 minites is pretty scary! I live in Ireland and a few years ago we had a few younger athletes( football etc) collapse and die in the same manner! These guys were in their 20s so i don’t think its just an age related issue..
i run myself but never marathon distances,ive always wanted to do a marathon but find that amount of time running on roads very hard on my legs and feet. I normaly run on beach or trails usually 5 to 8 miles every other day..weather permiting.
Thanks for an interesting read.
Noreen
Posted by Robert on 10/22 at 10:25 PM
Shin
Once again you have hit the nail on the head. I race ironman, so very much endurance, or should I say I participate in ironman for unless you are a full time athlete I do not believe you can seriously race that distance. My first ironman I raced at 79kg very fit, very very lean, 2nd at 86kg a little heavy but this was the result of now weight training not just swim, bike, run and an overuse injury via bad running technique. Now heading into my 3rd with incorporating a good mix should be able to pull off a good race. Runners are the worst for over training with excessive cardio, more miles better runner mentality, what a load of S^&%$ at the end of the race it is not your breathing that has failed you but the strength through your legs, or more to the point your posture failed you or even further your technique. Doing 100km per week training with crap technique will not make you a better runner, more drills with perfect execution and effortless running will get you there faster. Who carries the least body fat marathoner or sprinter??? Sprinter of course, weight trains, anyone serious about thier running should weight train. As a general rule, sprinter should squat 1.5 x body weight, marathoner 1 x body weight.
A long winded answer, but I support Shin, runners get in the gym, more strength, less injury, better running
Posted by Ernesto D Carson on 10/24 at 03:07 AM
I read all the comments agreeing that running is not that good and runners are not that fit. The questions I have are; if running is your exercise of choice are you fitter doing it or not, if you run for your mind is that such a bad thing. When regular running was part of my exercise program my body far was at its lowest. Now that I bike as the result of injuries I have never been the same fitness wise. Lastly, is the ultramarathoner at a higher risk of than a couch potato? So, what one does is important exercise wise but, the fact that one exercises is moreimportant
Posted by Johan Kriel on 10/25 at 06:53 AM
Hi Shin
There are elements of truth in your article on the dangers on marathon running. I think if you take the trouble to read writings of reputable coaches like Prof Tim Noakes or Bruce Fordyce on training for marathons and further distance, the importance of cross training is emphasised. Anyone with a few brain cells will know your core muscles are key and need to be trained as well. If you want to be ultra marathon runner you need to train like one. If you are going to run only sprints you are not going to do well competively in marathons. Also most runners I know don’t think about health when training but achieving the best they are able to. I am sixty and I shall be running my 30th Comrades in sunny RSA this year. I’m still enjoying every minute.
Posted by alan hamilton on 10/26 at 05:49 AM
I have been running for 30 years and firmly believe that it is useful in moderation. No more than 30 mins and never on concrete, and mix up the speed are my rules for longevity.
I also do some weight/ resistance training twice a week following Shin’s great advice.
Hopefully I am not breaking any rules here, but I wanted to ask Shin what you think of kettlebells. Their promoters advocate that they can replace every other training aid and that they have the most dramatic effects on achieving a hard body. Perhaps Shin you can start a new blog on them?
Posted by Majid Holt on 10/26 at 12:31 PM
I agree with both sides of the conversation but I am more convenced with the idea of frequency and intensity of a workout. I also beleive that fitness is a result of different components. Strength,endurence,flexibility,agility to name some.
Posted by Max1S25 on 10/26 at 03:49 PM
Good Article Shin,
I run 4 times a week. My longest run is 8 miles. At 8 miles I run for 64 minutes. I also do my max workouts 4 times a week. I do this because it benefits me at work. The fitter I am the more likely I am able to survive a hostile encounter. Can you die from too much running? Yeah I’m sure you can, but I would take a close look at autopsy’s of those runners.
I myself have ran marathon distances in the past, and was 175 pounds and strong. So can you run a marathon and be strong I think the answer is yes. I wasn’t worried about my times when I did.
With a good running program where you taper your miles at the end of your training program I’m sure it’s healthy. To say someone can die from running is true and false at the same time. There are healthy ways to run without being fanatical about it.
I would take a close look at the death’s of those three at the Boston Marathon and do a lengthy investigation about the circumstances of their deaths..IE genetic factors, supplements taken, lifestyles, training factors, etc..etc.
I have seen people people die from being tazed too, but its still an effective way to subdue a criminal. The ones that die from being tazed are usually on some form of drug. Not to say the marathoners that died were. Just stressing a point of associated factors.
I agree that the best form of exericse is the FITT principle (Frequency, Intesity, Type, and Time.) With the important ones being Type and Intesisty. Thanks for the info Shin!
Ted.
Posted by Mercedes on 10/27 at 08:24 PM
Totally not good!!
Well it shows that all things in moderation is what we need to achieve. I am a personal trainer and it reminds me to just keep all things balanced including short and long interval training periodisation.
Thank you for sharing this I admire you professionalism it is positive and full of spunk.
Posted by Mercedes on 10/27 at 08:41 PM
WHAT A OXYMORON!!!
Was just thinking as a personal trainer It reminded me to keep an eye on periodical trainning for both short and long term fitness planning and progression. Cheers to the global network of personal trainers that we actively help inform and support, thanks Shin.
Posted by rudy on 10/27 at 09:07 PM
Ran a 10k not fully trained. Felt slight discomfort in my heart days following the race. Also fatiqued that following week. I feel that was caused by increasing my mileage too soon before the race instead of cutting back.
Posted by jerry on 11/03 at 08:05 PM
Good article and about time…. While serving in the Marine Corps our unit would occasionally do a five mile run in preparation for the 3 mile run that was part of our fitness level test. Marching/hiking was another story. We would go much further but at a pace much less demanding than the run. That being said, the march/hikes eventually turned out to be more demanding because of the duration.
I continued with running in my fitness regime after leaving the Corps. I did not lose any weight. I ran for time VS distance and did so on a treadmill. I ran for 25 minutes every other day. It cost me my knees, both of which required orthoscopic surgery. Now, several years post op., I use a different type of machine so that there is no pounding at all. My runs are intense and are interspersed with other intense exercises all of which takes 30 minutes. The runs are a minute at a time. No knee problems, reduced level of fat thanks to Max workouts
Posted by rmarylee on 01/06 at 03:17 PM
Good Article but with flaws. I hope as people read it they realize that this can be said for any sport, if you go to the gym it doesn’t mean you are fit or healthy. If you lift weights it doesn’t mean you are healthy and so forth. Being healthy encompasses a lot more such as what we eat, taking preventive measures to avoid ailments (i.e. quit smoking), exercising, etc…
I’ve been running marathons for years at least 4 fulls a year and several halfs. This is invigorating to me and helps me deal with stress. As a mom this is my time and it feels like therapy. So to buy into what you are saying is difficult but I got to agree that it is essential to incorporate strength training. I find that strength training actually improves my running.
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Posted by Jerry Jordan on 10/22 at 08:43 AM
Having been trained in boxing, wrestling, and Army Special Forces, I was told for long term benefits and keeping in shape limit running to no more than 2 miles mixed with 75 and 100 yard sprints. No need for 10,15,or 30 mile runs. Thanks for bringing the content of this article to the attention of the general public. Jerry Jordan