are you suited for long distance running

Running is the most common and simplest form of exercise. However, for some running enthusiasts, running is not just a leisurely jog; they seek distance challenges, such as marathons. Running undoubtedly has numerous health benefits, but can running long distances cause harm?

1. Must-Know: Running is in Human Genes

Many other mammals can easily outrun humans over short distances because they can fully utilize their four limbs. However, when it comes to long distances, most quadrupeds are not as capable. Due to having more fur and fewer sweat glands, quadrupeds can overheat during long runs. Humans have an advantage in this regard, with less hair and more sweat glands, allowing them to stay cooler even during long runs.

Human ancestors learned to use this advantage early on. They would chase prey over long distances until the prey was exhausted and could be captured. However, despite this evolutionary advantage, if not careful, frequent long-distance running can easily damage the musculoskeletal system. Overuse of lower limb joints can lead to osteoarthritis caused by cartilage damage, which can further result in the loss of natural joint lubrication, causing direct bone friction (just thinking about it is painful).

2. How to Cope

As joints gradually lose cartilage tissue with age, almost everyone will experience some degree of arthritis as they age. However, repetitive high-impact activities like long-distance running can accelerate this process.

A key to reducing the harm from long-distance running is to avoid sudden increases in distance or intensity. When runners increase their training intensity in a short period, the body lacks the time to adapt, causing a sudden increase in joint pressure, which can easily lead to injury. One guideline to follow is the '10% rule,' which suggests that weekly distance should not increase by more than 10%. Another method is to strengthen muscles through resistance training, providing stability and protection to tendons and joints.

There are also other risks to be aware of. Dehydration is one, making timely hydration essential during long-distance runs like marathons. However, another risk is the opposite: water intoxication from drinking too much water. Water intoxication dilutes the body's salt concentration, causing hyponatremia. In the 2002 Boston Marathon, 1 in 8 participants suffered severe fluid and salt imbalance due to excessive water or sports drink consumption.

Finding methods to avoid injury that work for you is not easy. Some people may adapt to barefoot running or minimalist shoes, while others may need the methods mentioned above to ensure joint safety. Flat-footed runners face more challenges in this regard and are more prone to injury, often requiring special measures like custom insoles.

Long-distance running is a simple and effective way to stay in shape and maintain fitness, and it can be quite addictive. However, like any other sport, long-distance running is not without risks. So, start slowly, gradually increase distance and speed, and you'll be able to run longer and catch your prey!