Training for a marathon can be a win for longevity - but there are downsides.
Marathons are one way to join the 0.01%. This particular feat of physical endurance is no small commitment, mentally and physically.
For the unordained, the distance, 26.2 miles or about 43 kilometers, takes a median of 4:30:46 to cover for men and a median of 4:56:39 to cover for women, and it usually takes a minimum of 16 weeks of training to complete. In other words, the marathon is a considerable commitment—so it’s worth carefully weighing whether it’s right for you before jumping.
Below, performance coach Keith Hodges, and body performance and injury expert Rami Hashish, PhD, DPT, give the case for running a marathon (and why not to lace up for 26.2.)
The case for running a marathon
Marathon training can reverse aging in your blood vessels.
“Arguably, the greatest benefits gleaned from marathon training are improvements in cardiovascular and muscular endurance,” says Dr. Hashish. One study published in the Journal of the American College of Cardiology even found that running may reverse aging processes in the blood vessels, reducing the risk of stroke, heart failure, kidney problems, and dementia.
“Your cardiovascular system will become immensely stronger, and once you complete your marathon, you will be a part of an elite company,” adds Hodges. “According to the International Institute for Race Medicine, only 0.01% of the world's population completes a marathon each year.”
Running can boost your mood, focus, memory, and self-esteem.
The confidence and sense of accomplishment associated with marathon running is unmatched. “Consistent long-distance running can also improve mood, working memory, focus, and self-esteem,” says Dr. Hashish. “We also mustn’t forget the runner’s high—when the body releases endorphin hormones, resulting in a sense of euphoria.”
Marathon training will help you develop mental toughness.
“There will be days when you will not be motivated to train, but this is where discipline has to take over,” says Hodges. “This leads us to another major benefit of marathon running: increasing your mental fortitude. You will become mentally tougher during this time as you continue to push through mental and physical plateaus during your runs.” Training for a marathon requires spending a lot of time in your head. But you can come out on the other side of the race feeling more deeply connected with yourself—and more assured in what your body can do.
The counter-case for marathons
Training is a time commitment.
The most simple yet rational reason not to run a marathon is time. As previously mentioned, the race requires hours and hours of training each week. And if you’re someone who is always strapped for time, it may not be the right fit for your life at this time. And that’s okay. According to Dr. Hashish, a lower training load can often be just as beneficial as that 26.2 miles. “Recreational running is associated with achieving similar improvements as marathon running, with the amount of improvement typically correlated with running volume, distance, and intensity,” he says.
Marathon training can raise your cortisol levels.
“Too much running can increase your cortisol levels. That can potentially lead to fatigue and an increase in body fat and a weaker immune system,” says Hodges. Too much cortisol throughout a lifetime may even compromise your brain health, so marathon runners need to balance all that effort with plenty of regeneration in the form of meditation, massages, and other revitalizing activities. A marathon may not be the best choice for you if you can't prioritize recovery.
Marathon running can tax your muscles and joints.
No surprise here: Running for hours on end asks a lot from your entire body. “While muscle damage and soreness are known adverse effects of long-distance running, a recent study found that the degree and extent of muscle damage depend on running distance, and significant damage is seen after just a 12-mile run in trained athletes,” explains Dr. Hashish. “Long-distance running also results in significant wear and tear to the lower body, and unsurprisingly the risk of musculoskeletal injuries, like Achilles tendinopathy, iliotibial friction syndrome, and knee meniscal tears are associated with increased running volume.”
The verdict: To run a marathon or not to run a marathon?
If you want to run a marathon to increase your mental fortitude and show yourself what you can do (and you’re currently uninjured), the marathon may be a great investment in yourself and your health. That said, you should always consider getting an opinion from your doctor before you commit.
Next, says Hodges, you’ll want to get a coach—or someone who can be your partner in crime in staying healthy throughout the training cycle. “If you decide to train for a marathon, you should absolutely hire a coach or join a running club,” he says. “The coach and community will help motivate and hold you accountable while guiding you through the different cycles in order to help you peak at the race time.”
Nutrition, footwear, sleep, strength training, and hydration are also of vital importance, adds Hodges. “Working with a masseuse, physical therapist, or chiropractor is also a good resource while training for your marathon,” he says.