Is The Human Body Meant For Distance?
Running a marathon is an accomplishment that many people have on their "to-do" lists. And to sure, it IS quite a feat. But is the physical stress of running a marathon more than our bodies should ever handle?
The wisdom-du-jour suggests that any form of cardio - especially long slow distance and running in particular "destructive" to the body. Pop diet/exercise books of late accuse long slow distance cardio from causing everything from debilitating joint pain to back hair to the economic woes. If you run long distances, you probably order the "Filet o fish" and think monopoly is a strategy game.
A very intriguing article in the New York Times suggests that we humans are in fact suited for running long distances. Here's the gist...
- Marathon participation is up 20% from the beginning of the decade, with over 425,000 people in the US crossing finish lines.
- Much of the criticism of marathon running is valid from an injury perspective, however as 90% of those who take on the training suffer from some form of injury.
- In his book "Born to Run", Christopher McDougall explores the world of the Tarahumara Indians of Mexico, a tribe known for running extraordinary distances in nothing but thin-soled sandals.
- McDougall makes a case that running isn't inherently risky but rather the commercialization of urban marathons that encourages overzealous training.
- He also argues that the promotion of high-tech shoes has lead to poor running form and subsequent injury.
- Scientific anthropological evidence suggests that humans are well-equipped for going the distance. A 2007 Sports Journal paper makes a case that several characteristics unique to humans suggested endurance running played an important role in our evolution.
- In a short distance, our four-legged counterparts for the most part school us. But humans can outrun almost any animal. Because we cool by sweating rather than panting, we can stay cool at speeds and distances that would overheat other animals. Take that, Cheetah!
Evolutionary Explanations
- One theory of why we are adept at long distances suggests that primitive man watched the sky for scavenging birds and then run long distances to reach a fresh kill and steal the meat from whatever animal was there first.
- Another postulation is that early hunters chased down animals until they overheated and were too exhausted to run anymore.
Physiological Explanations
- Short toes make for superior running efficiency. This is especially true for our big toes which are in line with our other toes rather than divergent.
- Springlike ligaments and tendons in the feet and legs are crucial for running. (Our close relatives the chimpanzee and the ape don't have them.)
- A narrow waist and a midsection that can turn allow us to swing our arms and prevent us from zigzagging on the trail.
- Humans also have a far more developed sense of balance.
- And most humans can store about 20 miles' worth of glycogen in their muscles.
- The gluteus maximus, the largest muscle in the human body, is primarily engaged only during running.
Why so Many Injuries
- Exercise early in life can affect the development of tendons and muscles, but many people don't start running until adulthood, so their bodies may not be as well developed for distance.
- Running on only artificial surfaces and in high-tech shoes can change the biomechanics of running, increasing the risks of injury.
- I would personally add that with many more adults overweight - many of whom take up running to help them shed pounds - are especially prone to injuries.
Quick tips on avoiding running Injuries
- Cross-train - use other forms of cardio activity such as biking, climbing, swimming.
- Get proper footwear: Don't be fooled by higher-soled, "high-tech" shoes. Invest in a good, comfortable pair and ask a knowledgeable professional for help.
- Run on a forgiving surface such as grass, gravel or other softer surfaces.
- Train with weights to strengthen surrounding muscles and to address muscular imbalances and postures that are conducive to injury.
- Be smart! At the first sign of discomfort, stop and do things that don't hurt. Seek the advice of a physical rehab specialist if needed.
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The first person to run a "marathon" died .... I know many people who are devout marathoners, but I personally feel that distance should be spread out over a week of running sessions. Not to mention, it leaves me open for other forms of exercise. Many marathoners ONLY run - that will increase your risk of injury and prolong your recovery time.
ReplyNO, were NOT meant for long extremely long distance. There is no aspect of life where you are required to put your body under stress for such long and exhausting periods of time.
Think about it. Mother runs after child and picks him up... short burst of energy.
You pick something up and do house work... short bursts of energy.
Fighting in a war? Battles don't take place at a constant pace till the end. Soldiers would die of exhaustion. They happen in waves... bursts of energy.
This is why interval training works so f**king well! It's what our bodies are designed to do. It all goes right down to you fundamental atp production system.
There is a reason why your an-aerobic system kicks in for the first 10-15 seconds. Humans are designed best for short bursts of energy, then we gota recover or switch to aerobic means.
ReplyYou are forgetting what life was like before modern civilization. We were hunter gatherers, and nomadic, we had to trek long distances - now if we covered those distances running or not is still in question, but I personally think it makes more sense of our survival if we were running.
Reply"There is no aspect of life where you are required to put your body under stress for such long and exhausting periods of time."
You are not married, are you? :-)
ReplyDr. J!!!! ;-) Yup, it goes both ways BUT in my stage of life.. watch out!
ReplyWhat about runners in ancient history who would often have to go 40-50 miles to relay news to a town or army? We've always had people who could do long distance running. It's a matter of genetics and training.
ReplyStop being tools and THINK for a second.
First of all, when people travelled distances they never JOGGED THE ENTIRE TIME ("trekking"). Walking is much much different since we can walk endlessly.
As for messengers who "might" have jogged, uhm are you hearing yourself? You're talking as if the entire human population at that time were messengers running around like mad men delivering what one king said to the next as if it were the 15th century's version of Twitter..
NO
That's simply NOT how it happened. Now, obviously we CAN train for RUNNING long distance but the question was are we designed for long distance running and the answer to that is no. Were not.
ReplyIf you had actually read the article you would see that you are wrong. good try though.
ReplyMaybe we're not exactly built to solely run for long distances, but we're definitely built to walk for extremely long distances at a time. I think running is sort of an adaptation that our ancestors used when the situation arose, like if they needed to chase something or run from something. That would explain why we're built so well for running, but I'm pretty sure that our ancestors didn't run to lose weight; rather, they ran for survival and thus tried to conserve energy whenever possible.
As far as modern runners getting injured, being overweight definitely contributes to injury because you're putting so much unnecessary pressure and stress on your bones and joints. But if you're not overweight, running a lot does NOT automatically make you a candidate for knee surgery in 5 years.
ReplyIt does if you run on concrete all the time. Where are these mythical natural surfaces to run on that aren't covered in dog poop?
ReplyNot to mention, whenever I try to run on grass I always end up nearly twisting my ankle on some little dip that I couldn't see through the grass. Unless you have regular access to a track (which gets pretty boring when you're running long distances) I'd say you're much better changing it up with treadmills, ellipticals, bikes, etc.
ReplyAmen! I should change it up with bikes and treadmill instead of just using the elliptical!
ReplyBipeds (us) are built for walking long distances and not short bursts of speed... Doesn't mean we can't TRY and outrun a lion chasing us though.
We can walk (or trot) long distances and use substantially less energy than an animal that walks on all fours. Quadrupeds, on the other hand, are very good at running short bursts at high speeds. Hehe, I bet they've got some insane VO2 max numbers going for them.
ReplyTell that to Usain Bolt! He was made by GOD-AH for outrunning lions!
ReplyI agree that running in marathons is growing in particpation and popularity. Its seems to be the 'in' thing at the momnent for those who like to boast about their sporting achievements.
ReplySo, don't stress out too much FJ, it's just another fad like aerobics junkies in the 70s and 80's. :)
Important question re 90% injury rate - what sort of injury? If I (having run 3 marathons) have a lower back pain for 2 weeks, or a plantar fasciatis problem for 2 weeks, or my wife has a stress fracture (also running three marathons in a year) that holds her up for 3-4 weeks, that is bad, but maybe not too bad compared to a cycling injury arising from a car/bike impact that could be much more severe.
Any sort of regular, intense exercise produces injury, in our experience. Think soccer, softball/baseball, basketball, cross-country runners - how many are uninjured if they do the sport a lot at a "club" or "varsity" or "traveling" level? Not many go for years with zero weeks of down time, in our experience. Some "injury" (body insisting on a "time our") tends to go with the territory. Probably has since cave-dwelling times. A key is having the smarts/detachment/will to take time off when needed for the body to heal.
ReplyThis is why cross-training is important to prevent injuries!
ReplyYou eat to live, not live to eat.
ReplyAnd maybe you run to live healthy, but definitely not live to run.
Yes, I personally recommend running as a good way to stay in good shape; three times a week, for around an hour, should do the trick.
But I neither control the distance nor the speed; on the contrary, I have a time limit (as said: about an hour) and - most importantly - I carefully watch the heartbeat.
Maybe I could run marathon: But I prefer to live my life, i.e. being with my family, reading books, writing articles etc.
"I would personally add that with many more adults overweight - many of whom take up running to help them shed pounds - are especially prone to injuries."
I do not quite agree. I am obese, had 2 years+ of running experience, and had run 3 marathons. Yes, occasionally I may feel a bit of discomfort or pain at the knee or heel when I train more. However because I know my condition, I run slowly and according to my ability. In fact I always heard other fitter and faster runners get injuries but I don't.
Reply