Marathon Running

1. Intro – Completed • Physiological Background Info: • Stress it Puts on The Body • Training Properly • Schedule • Dangers of Improper Training • Pros and Cons • Immediate Effects • Long-Term Effects • Conclusion / Recommendations Marathon Running

2. Physiological Background: (just an outline slide, not spoken/shown in the video) • Stress Marathons/Running Put on The Body: • Joints • Feet • Benefits: Cardiovascular Strength • Proper Training Preparations: • Training Schedule • Cross Training & Recovery Periods • Mileage Buildup • Novice Mistakes

3. The intro is read over the video of marathon runners approaching the finish line, exhibiting obvious signs of pain. Intro: • The battle of running a marathon…imagine pushing yourself mentally and physically through hours of pain. [Video showing marathon runners in pain, this quote is recited…] “After halfway, even the best-trained runners start to hurt…The next few miles might be described as demanding, maybe taxing. The miles after that hard, punishing. Past 20 miles almost everyone starts to struggle. Now we are up to backbreaking, rough and harsh on the Grueling Scale. But in the last mile, the digital cameras come back out. Those final 385 yards? They can be severe; but they also can be spirit-lifting. Anybody who has stood beside the finish line of a marathon understands that” Running has many cardiovascular benefits that can improve health and prolong life. But, how do you prepare your body for this challenge? And is there a point when the damages caused by running high intensity marathons outweigh the benefits? The 26.2 mile course of a marathon pushes the body to new levels, and without proper training participants can seriously injure themselves and risk their long-term health. Let’s explore the stresses that marathon running have on the body. We will address the difference between proper training and experience, and novice marathon runners; illustrating the physiological effects of participants along the course of a marathon. By the end of our investigation we will decide the best preparation for marathons, and the effects they have on participants.

5. Running Muscles: • When you are in the middle of the marathon, lungs exhausted, quads burning, and mentally fatigued, this is the muscle activity keeping you going toward the finish line. As we learned in class, the muscle contractions in the legs propel you forward. The primary muscles used in running are: (22sec VIDEO Voice: Hips, hamstrigs, quads…) http://www.youtube.com/watch?v=MtjNEGhNK9o

6. Stress of Marathons: • Running is one of the best cardiovascular workouts available. Consistent running can improve health and has been shown to lengthen life. A man who began running marathons later in life even had a heart attack during a marathon, but survived (and didn’t even realize he had the attack) specifically because of how running had strengthened his heart and increased bloodflow. • The energy cost of running (Cr inml Lkm–1 L kg–1) was measured according to the equation of diPrampero [18)]: • Cr = V˙ O2marathon/vMarathon [Not accounting for blood lactate levels] (http://www.lephe.org/pdf/Articles%20scientifiques/2002/46.2002-Billat-Effect%20of%20training%20on%20physiological%20factors-IJSM.pdf) • The caveat for those considering jumping into marathon running for cardio benefits, is that running (especially the extreme test of marathon running) is also very abrasive on the body. • Running puts a lot of stress on the joints of the body and many develop “runner’s knees.” All runners encounter feet problems such as blisters, etc, and many incurr more serious problems with planter fasciitis, etc.

7. Physiology of Runners • Training methods aside, the ability to run a marathon in a world-class time will be determined to a large degree by body type and related physiological factors such as oxygen uptake. Variables such as strength to weight ratio, stride length, individual biomechanics, and body fat percentage all factor into marathoning success. Sport scientific research conducted over the past 20 years confirms that the ideal male marathoner will typically be 5 ft 8 in (1.70 m) to 6 ft (1.80 m) tall, with weights between 120 lb (55 kg) to 145 lb (66 kg). For women, the ideal build will range between 5 ft 2 in (1.6 m) and 5 ft 10 in (1.75 m) in height, with weights between 90 lb (41 kg) and 125 lbs (56 kg).

8. Running Injuries(Running Injuries. World of Sports Science. Eds. K. Lee Lerner and Brenda Wilmoth Lerner. Vol. 2. Detroit: Gale, 2007. p592-594. 2 vols. ) • “The popularity of distance running and the marathon that began in the later 1970s has directed corresponding attention to the specific injuries caused in distance running. Repetitive strain injuries, to all aspects of the musculoskeletal structure of the hips, legs, ankles, and feet of runners, are the most common running injuries. All five of the noted common causes of running injuries play a role in the formation of distance runner repetitive strain injuries. Of particular significance to distance runners are the issues of structural imbalance and stretching and flexibility training. What may present as a minor physical problem for the runner who accumulates a total weekly training mileage of 20 miles (35 km) will almost certainly become a full-blown and potentially chronic issue when the training reaches 50 miles (80 km).” • “The best way to avoid a significant running injury is to develop a comprehensive training plan. Planning requires preparation, which leads to a comprehensive assessment of physical needs. The identification of structural problems to be addressed by footwear selection, possible orthotic use to correct any imbalance, and the devotion to stretching and flexibility as a prevenatative measure are the most important parts of the runner's planning/injury prevention process.”

9. Proper Training Plans: Video Introducing Training Plans: http://www.5min.com/Video/How-to-Prepare-for-a-Marathon-Before-you-Begin-35793324

10. Training Plans: http://www.5min.com/Video/How-to-Prepare-for-a-Marathon-Before-you-Begin-35793324 • Training (For experienced runners) begins with a plan. Proper training programs are scheduled to include gradual mileage buildup and incorporate cross training and periods of recovery. The latter two are important because they minimize the damages we discussed that running can cause. • For Advanced runners trying to improve times, they should incorporate shorter (5k to 10k) pieces to improve their race pace, along with their long runs. This increases their fast twitch muscles, while maintaining their hard-won slow twitch muscles. • Beginners need to focus on long runs to build endurance…they are trying to just get across the finish line intact at this point in their running careers. They are still working to build the slow twitch muscles they need to make it across the line.

11. Dangers of Improper Training / Novice Mistakes • (Video saying…) • “The mistake that many people make when first signing up for a marathon is starting by running 7 days a week…they find that they get burnt out or suffer feet and ankle injuries” • - “Most experts say that two marathons should be the limit one should run per year (spaced six months apart). This rule applies both to the beginner and novice (regardless of marathon pace) along with the advanced runner who turns in a competitive (hard) effort. Experienced runners who complete their previous marathon at a moderate to easy effort may be able to compete another 26.2-mile race sooner than the recommended six-month waiting period. How much sooner depends upon the factors mentioned in the previous paragraph.

The central concept to consider is that the body needs adequate time to recover from a marathon. Training for, and competing in another 26.2 mile event before one's legs have fully recovered can lead to a variety of overuse injuries. Is it worth the risk? While I don't think that it is, the decision is ultimately yours.” (http://www.marathontraining.com/marathon/m_lifea.html)

12. This long gauntlet of activity can produce some immediate negative effects on your heart that is well documented. These results usually occur in people that have some pre-existing heart condition or that have a family history of heart problems. It some cases heart failure and death were the end result, not just small cardiac damage. • a.) Case Study Example of Immediate Effects (Negative) “Hitting the Wall” is what runners call the painful experience of running out of glycogen. “the body starts using fat for metabolism and to produce energy. Since burning fats is not as efficient as burning carbohydrates, the body feels is extremely fatigued - it is very difficult to run. This fatigued state of the body is similar to runners carrying huge bags of sand on their feet…In order to avoid approaching the wall during the race, the body needs to have a.) enough supply of glycogen to complete the race. Carbohydrate loading is used to prolong the point at which you hit the wall or to store maximum glycogen levels in the body.” (http://www.half-marathon-running.com/hitting-the-wall.htm)b.) “The effects on the muscular-skeletal system are tremendous, as muscles have experienced micro-trauma, a fancy word for very small tears of the muscular tissue that normally occurs as a result of the physical demands of the marathon. This is a normal occurrence. These tears require adequate time to heal and regenerate. Jumping right into a heavy training schedule will slow down the recovery of muscles and soft-tissue. Even if the micro-trauma damage is minimal, the soft connective tissue and bones of the body are in a vulnerable state immediately following the marathon…a week or so of cross training is recommended.” (http://www.marathontraining.com/marathon/m_lifea.html)

13. Pro’s & Con’s (Narration during clip from the opening scene of chariots of fire, team training together)http://www.youtube.com/watch?v=VEQDO19JR2IThe benefits from a marathon really come in the form of its preparation. The event itself is really only a test that brutalizes your body and checks to see how much suffering it can endure before expiring.The training slowly, but surely, builds up the strength and resilience of your body’s ability to survive. Running schedules for marathons do not exceed 40 miles a week because in order to effecive increase your body’s abilities you need time to rest and performing more miles in the week and having individual runs of 20 or more miles require more time than is available in training regime.b.) Your heart and your whole cardiovascular system become more efficient and effective at pumping blood throughout your body. This is definitely true of individuals who have no natural hurdles. For those individuals who have some natural impediment running might not provide these beneficial effects.Still Images of Ryan Shay during narration:This long gauntlet of activity can produce some immediate negative effects on your heart that is well documented. These results usually occur in people that have some pre-existing heart condition or that have a family history of heart problems. It some cases heart failure and death were the end result, not just small cardiac damage.(two images that aren't showing of Ryan Shay)http://4.bp.blogspot.com/_RBQf2Vewihs/RzHyyqHufYI/AAAAAAAAAO0/DVqbdBTDMjA/s320/shay%2Bwhm05crs.jpghttp://www.letsrun.com/2007/falmouth/images/Shay_Ryan-Falmouth07.JPGRyan Shay died of a massive heart attack due to a pre-existing enlarged heart condition during the 2008 Olympic trials. The autopsy blamed “Cardiac arrhythmia due to cardiac hypertrophy with patchy fibrosis of undetermined etiology. Natural causes.”Silent Video of Runners training in snow and cold while narrating:http://www.youtube.com/watch?v=wy-M9JV_gdI

14. Long Term Benefits: • Marathon running performance among men and women is generally fastest, as indicated by world record performances, when individuals are 25-35 years old. The time to complete a marathon gradually increases with age, with substantial losses in performance after the age of 70 years. A decline in cardiovascular capacity of 0.5% per decade occurs in highly trained distance runners, while a 1.0% and 1.5% decline per decade occurs in moderately trained and untrained individuals, respectively. In middle-aged veteran runners, skeletal muscle continues to have high aerobic potential, while a decline in muscle cell size and contractile performance are apparent. These changes in the skeletal muscle profile may contribute to distance running performance with age. The changes in physiological function and running performance with age are closely related to the level of distance run training. Current research supports the concept that continued running late into life attenuates a decline in physiological function with age and is beneficial for overall health. • (“Marathon Runners: Do They Age?” Human Performance Laboratory, Ball State University, Muncie, Indiana, USA Correspondence: Professor Scott Trappe, Human Performance Laboratory, Ball State University, Muncie, IN 47306, USA. 2007) • http://www.sportsmedicine.adisonline.com/pt/re/spo/abstract.00007256-20073704000008.htm;jsessionid=JqlTTTJSn4QmwpWKfQLNhyqyz38PWhnls 2MQ6nnv9yZtqNnRGPv!-858031623!181195628!8091!-1

15. Physiological Effects from Marathon Training (on Elite Runners): • Scientific Study – Facility of Sports Science 1. Vo2 Max significantly increased 2. Lactic Acid accumulation remained the same in the beginning of the race (high), but decreased significantly after. This means that after training athletes stabilized their blood lactate more between the third and the tenth after the early increase in the first three kilometers. 3. There was no acceleration of the oxygen uptake kinetics 4. There was also no improvement in the oxygen cost of running a marathon. http://www.lephe.org/pdf/Articles%20scientifiques/2002/46.2002-Billat-Effect%20of%20training%20on%20physiological%20factors-IJSM.pdf IntJ Sports Med 2002; 23: 336–341 G Georg ThiemeVerlag Stuttgart · New York · ISSN 0172-4622

16. The responses of plasma biochemical parameters to a 56-km race in novice and experienced ultra-marathon runners (European Journal of Applied Physiology Springer Berlin / Heidelberg 1439-6319 (Print) 1439-6327 (Online) Volume 49, Number 2 / August, 1982. Pages 179-186, April 10th, 2006.) • This study shows that either higher levels of training, or previous ultra-marathon racing experience, or both, is associated with lower immediate post-exercise levels of plasma enzyme activity. This is compatible with the finding that physical training reduces post-exercise plasma enzyme levels. • The rise in plasma calcium during the race was significantly greater in the experienced marathon runners. Metropolitan Sport Science Centre and Department of Chemical Pathology, University of Cape Town Medical School, 7925 Observatory, South Africa http://www.springerlink.com/content/1x484173x7307846/

17. b.) “The effects on the muscular-skeletal system are tremendous, as muscles have experienced micro-trauma, a fancy word for very small tears of the muscular tissue that normally occurs as a result of the physical demands of the marathon. These tears require adequate time to heal and regenerate. Jumping right into a heavy training schedule will slow down the recovery of muscles and soft-tissue. Even if the micro-trauma damage is minimal, the soft connective tissue and bones of the body are in a vulnerable state immediately following the marathon…a week or so of cross training is recommended.” (http://www.marathontraining.com/marathon/m_lifea.html) “ The musculoskeletal system undergoes a multitude of physiological changes, in addition to the additional muscle produced through particular types of training. Stretching and flexibility exercises tend to create a greater range of motion in all of the joints that are subjected to these stresses. Where the joints of the body are able to move more dynamically, the related structure will generally be capable of both faster, more powerful and more stable movement. A joint with an improved range of motion is less likely to become overstressed and injured. The bones of the musculoskeletal system also undergo structural changes that result from exercise. Resistance, either through weight training, or in activities that require running or other forces to be directed into the body, generally tends to increase bone density.” (Physiology of Exercise.  World of Sports Science. Eds. K. Lee Lerner and Brenda Wilmoth Lerner. Vol. 2. Detroit: Gale, 2007. p534-536. 2 vols. ) Voice narration with still images of both Fixx:Long term damage effects are still argued over because there is no clear research that indicates people who ran and/or trained for marathons many years ago experienced heart failure earlier in life than they would have if they had not brought themselves to experience such difficulties.(two images for Jim Fixx that arent showing, angel is unforgiving)http://www.halhigdon.com/Articles/Fixx.jpghttp://www.cbc.ca/news/background/exercise_fitness/gfx/fixx_cp_2857454.jpgJim Fixx died while running at home in Vermont of blocked arteries. He authored a best selling running book, but had a significant history or heart attack at young ages in family.

18. Conclusion: • It is our suggestion that all people should perform some kind of endurance/cardio workout, such as swimming or running, on a regular basis whether or not your goal is to one day complete a marathon. It is a great accomplish to anyone who can say they have successfully completed one, but please, consult a doctor or trainer to ensure your heart, body, and mind are healthy enough for the experience. Good luck and get moving.[Fade to credits and black] Clip of Rocky reaching the top of the steps while narration finishes out:http://www.youtube.com/watch?v=6iPFK5T_G3U

21. CREDITS: • Physiology of Exercise. (2007). In K. Lee Lerner & Brenda Wilmoth Lerner (Eds.), World of Sports Science, Vol. 2. (534-536). Detroit: Gale. Retrieved March 01, 2009,  from Gale Virtual Reference Library via Gale: <http://0-find.galegroup.com.sculib.scu.edu/gvrl/infomark.do?&contentSet=EBKS&type=retrieve&tabID=T001&prodId=GVRL&docId=CX3451100402&source=gale&userGroupName=sant38536&version=1.0>