6 Reasons Why Long Distance Running is Bad for You

Long-distance running has long been celebrated for its physical and mental benefits, offering a sense of accomplishment, stress relief, and improved cardiovascular health. However, beneath the surface of this seemingly wholesome activity lies a set of potential risks that can compromise your well-being.

In this blog post, we will explore why long distance running is bad for you, different types of running, and why sprinting is a better option. 

Defining the Different Types of Running

Before we dive into why long distance running is bad for you, let’s address the different types of running. 

• Regular Running: 
  • Regular running, often called jogging, involves a consistent and moderate pace over a short period.
• Sprinting: 
  • Sprinting is a high-intensity, short-duration form of running that involves maximal effort over a short distance.
• Marathon Running: 
  • Marathon running involves covering 26.2 miles (42.195 kilometers).
• Ultra-Endurance Running (Ultra-Marathons): 
  • Ultra-endurance running goes beyond the traditional marathon distance, with races often exceeding 50 kilometers and sometimes covering several hundred miles.
  • Ultra-marathons occur on challenging terrains such as trails, mountains, or deserts.

Please note that we will not address other types of running here, such as cross-country, relay, and interval running. 

To clarify, regular running and sprinting are proven physical activities that positively and mentally affect the body. In this blog post, we are addressing the dangers of marathon running and ultra-marathons. 

6 Powerful Points Why Long Distance Running is Bad for You

1. Impact on Joints and Muscles

Long-distance running involves repetitive impact on joints and muscles, which can lead to overuse injuries. The constant pounding on hard surfaces may result in stress fractures, shin splints, and tendonitis, potentially causing long-term damage to your musculoskeletal system.

In the article, Running Dose and Risk of Developing Lower-Extremity Osteoarthritis, their research indicates that low-dose running may prevent osteoarthritis, BUT high-dose running or endurance runners may increase the risk of osteoarthritis, specifically on the runner’s knee. 

​In this study, marathon runners had an MRI imaging before and after a marathon. The results showed intense MRI signals (indicating abnormality) on the patella or knee cap. Interestingly, it lasted up to 3 months after a single marathon. 

Long-distance races can lead to patellofemoral pain syndrome, knee osteoarthritis, and plantar fasciitis.   

Long-distance or excessive running increases the chances of Bone Stress Injury (BSI).¹

2. Risk Factors in the Cardiovascular System

While moderate cardiovascular exercise is beneficial, excessive long-distance running may increase cardiovascular risk.

Recent studies have suggested a potential link between extreme endurance exercise and an elevated risk of atrial fibrillation (aFIB), a heart rhythm disorder. Under stress, aFIB can lead to a heart attack. ²

Research indicates that participating in marathons or ultra-marathons can lead to temporary strain on the upper and lower heart chambers, causing momentary decreases in the pumping ability of the right ventricle and an increase in specific heart-related markers.

For experienced endurance athletes, this repetitive stress and recovery process might eventually lead to irregular scarring in different heart parts, especially in the upper chambers, the wall dividing the heart’s lower chambers, and the right ventricle. This scarring could create conditions that increase the risk of abnormal heart rhythms in the upper and lower chambers.

3. Immune System Suppression

Intense and prolonged exercise, such as long-distance running, can temporarily suppress the immune system. This opens up a window of vulnerability, making runners more susceptible to illnesses. Overtraining can lead to a weakened immune system, increasing the risk of infections.

4. Hormonal Imbalances

Extended periods of intense exercise can disrupt hormonal balance in the body.

Female athletes, in particular, may experience irregular menstrual cycles or even amenorrhea, a condition where menstruation stops.

In an Ultra-Marathon study, it stated that athletic women who suffer from amenorrheic have an increased risk of stress fractures because of the relationship between estrogen and bone mineral density. ³

Furthermore, hormonal imbalances can have cascading effects on bone health and overall well-being.

5. Runner’s Face

“Runner’s face” is a colloquial term used to describe the potential changes in facial appearance that some long-distance runners may experience due to the impact of running on the skin. The term suggests that frequent and prolonged running may contribute to facial aging.

The idea behind “runner’s face” is that the repetitive jostling and bouncing of the body during running may lead to a loss of facial fat and collagen. This, combined with the effects of sun exposure and dehydration during extended runs, could theoretically result in a more aged or gaunt appearance.

6. Nutritional Challenges

Long-distance runners often face challenges maintaining adequate nutrition to support their training regimen. Poor dietary choices or insufficient caloric intake can result in nutritional deficiencies, impacting energy levels, bone health, and overall performance.

Why Sprinting May Be a Better Option than Marathon Running 

Impacts on Joints

One commonly cited reason long-distance running can be harsh on the body is its repetitive impact on joints and muscles. The prolonged duration of the activity means that these stressors accumulate over time, increasing the risk of injury.

Sprinting, however, involves shorter bursts of intense effort, which places less strain on joints and muscles. While sprinting can still lead to injuries if not performed with proper form and warm-up, the overall impact on the body is lower when compared to the sustained impact of long-distance running.

Hormonal Stress

Long-distance runners can develop a phenomenon known as “chronic cardio,” where the body experiences prolonged periods of stress.

This can result in elevated levels of the stress hormone cortisol, which can negatively affect various bodily systems, including the immune and digestive systems. High cortisol levels may also contribute to muscle breakdown, hinder recovery, and potentially lead to hormonal imbalances.

Sprinting, a high-intensity exercise, tends to be more time-efficient and less likely to induce prolonged cortisol release.

Short, intense bursts of activity followed by adequate rest may even promote the release of beneficial hormones like human growth hormone (HGH) and testosterone, which can aid in muscle growth and repair.

Overtraining Risk

Long-distance runners often find themselves at risk of overtraining due to the sheer volume of training required to prepare for races.

Overtraining can result in physical and mental fatigue, decreased performance, and an increased susceptibility to injuries and illnesses. The need for extended recovery periods in between intense training sessions can disrupt training consistency and hinder progress.

Sprinters typically train with more focused, high-intensity workouts that allow for adequate rest and recovery. While they can still experience overtraining if properly managed, sprinting workouts often necessitate a balanced approach to training.

Cardiovascular Strain

While it may seem counterintuitive, excessive long-distance running can lead to cardiovascular issues. Studies have shown that extreme endurance training can cause structural changes in the heart, such as an enlarged left ventricle, which may be linked to an increased risk of arrhythmias and other cardiac problems.

Sprinting, being anaerobic, does not pose the same cardiovascular strain as long-distance running. The shorter duration of sprinting workouts generally limits the risk of developing these structural changes in the heart.

Understanding Bone Stress Injuries in Long-Distance Running

While long-distance running offers numerous health benefits, enthusiasts must know the potential risks, including Bone Stress Injuries (BSI). 

The Mechanics of Bone Stress Injuries:

Bone Stress Injuries occur when the cumulative strain on the bones exceeds the body’s ability to repair and adapt. In long-distance running, this strain is primarily caused by the repetitive pounding of the feet on hard surfaces. Unlike acute injuries resulting from a single traumatic event, BSI develops gradually over time.

• Repetitive Microtrauma: 
  • Long-distance runners experience microtrauma, tiny cracks or damage to the bone, with each foot strike.
  • While the body can usually repair these microtraumas with proper rest, inadequate recovery periods or excessive training can accumulate damage, increasing the risk of BSI.
• Biomechanical Factors: 
  • Factors such as foot strike pattern, shoe choice, and running form can influence the distribution of impact forces on the bones.
  • Runners with inefficient biomechanics may be more prone to stress injuries.

Types of Bone Stress Injuries:

• Stress Fractures: 
  • Stress fractures are small cracks or severe bruising within the bone.
  • They often occur in weight-bearing bones, such as the tibia (shinbone), metatarsals (foot bones), or femur (thighbone).
  • Stress fractures are a common type of BSI in long-distance runners, particularly those who increase their training intensity too rapidly.
• Shin Splints: 
  • While not a fracture, shin splints are another common BSI.
  • This condition involves inflammation of the muscles, tendons, and periosteum (the membrane covering the bone) in the shin area.
  • It often results from overuse or improper training techniques.

Taking a Closer Look at the Cardiovascular Effects in Long-Distance Running 

While regular cardiovascular exercise is generally beneficial for heart health, evidence suggests that excessive or extreme long-distance running may negatively impact the heart.

It’s important to note that these effects are often associated with very prolonged and intense endurance exercise, such as ultramarathons or frequent marathon runners, rather than moderate levels of running.

Here are some ways in which long-distance running may have negative impacts on the heart:

• Atrial Fibrillation (AFib): 
  • Some studies have suggested a correlation between long-term, intense endurance exercise and an increased risk of atrial fibrillation (AFib).
  • AFib is a condition where the heart’s upper chambers (atria) beat irregularly, potentially leading to inefficient blood pumping and an increased risk of blood clots.
• Cardiac Remodeling: 
  • Long-distance running can cause structural changes in the heart, known as cardiac remodeling.
  • While some remodeling is a normal response to exercise, excessive remodeling may lead to issues.
  • Eccentric cardiac remodeling, associated with endurance exercise, involves enlargement of the heart chambers, potentially linked to an increased risk of certain heart conditions.
• Coronary Artery Calcification: 
  • Some studies have suggested that individuals engaged in very high levels of endurance exercise may be more prone to coronary artery calcification.
  • Coronary artery calcification is a process where calcium builds up in the coronary arteries, potentially contributing to the development of coronary artery disease.

According to O’Keefe, a cardiovascular surgeon, the heart pumps around five quarts of blood per minute at rest. However, when running, it can increase to 35 or 40 quarts per minute.

Extended periods of running may strain the heart excessively, potentially causing tears in the heart fibers. These torn fibers can result in the formation of scar tissue, which, in turn, may contribute to irregular heart rhythms and premature death.⁴

It’s important to highlight that the negative impacts mentioned above are often associated with extreme endurance exercise levels and may not apply to individuals engaging in moderate or regular running for general fitness.

Also, please note that there is limited research to prove the negative effects of marathon running on the cardiovascular system.

The Takeaway

Cheetahs are the fastest animals in the world (up to 80 mph). Do you ever see a cheetah run for hours and hours? No. Usain Bolt holds the Olympic record for being the fastest runner. He has a robust and well-built physique. The best, most extended distant runner is Eliud Kipchoge. With all due respect, long-distance running produces a lean and lethargic body. Our bodies were not built that way. Our bodies are built for intense, short workouts. But as always, consult with a healthcare or fitness professional before making significant changes to your exercise routine to ensure it aligns with your needs and goals. Again, it’s all about moderate amounts of running time. 

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References

1. Warden SJ, Davis IS, Fredericson M. Management and prevention of bone stress injuries in long-distance runners. J Orthop Sports Phys Ther. 2014 Oct;44(10):749-65. doi: 10.2519/jospt.2014.5334. Epub 2014 Aug 7. PMID: 25103133. ↩︎
2. Patil HR, O’Keefe JH, Lavie CJ, Magalski A, Vogel RA, McCullough PA. Cardiovascular damage resulting from chronic excessive endurance exercise. Mo Med. 2012 Jul-Aug;109(4):312-21. Erratum in: Mo Med. 2014 Mar-Apr;111(2):135. PMID: 22953596; PMCID: PMC6179786. ↩︎
3. Scheer V, Tiller NB, Doutreleau S, Khodaee M, Knechtle B, Pasternak A, Rojas-Valverde D. Potential Long-Term Health Problems Associated with Ultra-Endurance Running: A Narrative Review. Sports Med. 2022 Apr;52(4):725-740. doi: 10.1007/s40279-021-01561-3. Epub 2021 Sep 20. PMID: 34542868; PMCID: PMC8450723. ↩︎
4. Beresini, E., & Beresini, E. (2022, May 12). Nope, Running Isn’t Going to Shorten Your Lifespan. Outside Online. https://www.outsideonline.com/running/nope-running-isnt-going-shorten-your-lifespan/ ↩︎