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Marathon running is an endurance sport that pushes the body to its limits. The gruelling 26.2-mile distance takes a toll on the body, with muscles bearing the brunt of the damage. The body recruits all types of muscle fibres, including those reserved for sprinting, leading to a significant depletion of glycogen stores. As a result, the body may start breaking down muscle protein for energy, causing muscle loss. However, with proper nutrition and training, it is possible to minimise muscle loss and even gain muscle while training for a marathon. This article will explore the impact of marathon running on muscle breakdown and provide strategies for preserving muscle mass.
| Characteristics | Values |
|---|---|
| Impact on muscle | Marathon running can lead to muscle loss due to the body breaking down muscle for energy if the run is too long. |
| Hormone impact | Marathon running can cause hormone imbalances, including lowered testosterone and increased cortisol levels, which can impact muscle growth. |
| DNA damage | Prolonged endurance exercise, such as marathon running, can result in DNA damage due to increased oxygen intake and repetitive muscle contractions. |
| Calorie burn | Marathon running and training can result in a significant calorie burn, which can contribute to a caloric deficit and muscle loss if not properly managed. |
| Training impact | It is possible to train for a marathon while maintaining muscle mass through proper nutrition, resistance training, and adequate recovery. |
| Overall health | Marathon running can have both positive and negative impacts on overall health, depending on personal physical strength, health, and exercise intensity. |
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What You'll Learn
Hormone imbalances and cellular damage
Marathon running can cause hormone imbalances and cellular damage.
Distance running can negatively impact hormones, particularly testosterone. A study in the British Journal of Sports Medicine found that men logging more than 40 miles a week had significantly decreased testosterone levels compared to those running shorter distances. Another study found that men who had just completed a marathon had testosterone levels 50% lower than before the race, as well as high levels of enzymes related to muscle tissue damage, such as lactate dehydrogenase (LDH) and creatine kinase (CK).
Cortisol is another hormone that can be affected by long-distance running. Cortisol is linked to stress, and researchers have found that cortisol levels can double after a marathon, remaining higher than average even the next day.
In addition to hormone imbalances, marathon running can also cause cellular damage. The body's oxygen intake during a marathon can increase by more than 10-15 times compared to resting oxygen intake, leading to excessive production of reactive oxygen species (ROS). If the body cannot recover its normal ROS ratio, this can cause DNA damage and alterations, potentially leading to aging, cancer, arteriosclerosis, neuropathy, and inflammation.
Furthermore, endurance exercise without breaks can cause damage due to repetitive muscle contractions. A study on amateur marathon runners found that running distances of 10 km, 21 km, and 42 km led to increased levels of muscle damage markers such as creatine kinase and lactate dehydrogenase. The 42 km group showed significantly higher levels of these enzymes compared to the shorter distance groups.
While marathon running can have some negative impacts on hormones and cells, it's important to note that training decisions and methods can be made to reduce these adverse effects and maximize the positive impacts on health. Understanding the body's hormonal responses to exercise is crucial for making informed decisions about training routines.
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Calorie deficit
To maintain muscle during a calorie deficit, it is essential to incorporate strength-building exercises into your routine. Resistance training, such as compound, multi-joint movements (squats, push-ups, and rows), has been shown to effectively preserve muscle mass while promoting fat loss. Additionally, moderate-volume resistance training (three sets of ten repetitions) can be as effective as high-volume training in maintaining muscle during a calorie-restricted diet.
Nutrition also plays a vital role in preserving muscle mass. Consuming sufficient protein is essential, with adults recommended to aim for 25-35 grams of protein at every meal. Including one to two palm-sized servings of protein-rich foods like meat, fish, poultry, beans, legumes, or eggs in each meal can help meet these requirements. However, it is important to remember that meals should be balanced, including not just protein but also whole-grain carbs and healthy fats.
Furthermore, it is worth noting that excessive cardio can lead to muscle loss. While moderate-intensity cardio can be beneficial for overall health, long-distance running, such as marathon training, can result in muscle loss due to the high endurance demands and the associated hormonal changes. Therefore, when aiming for a calorie deficit, it is advisable to focus on strength training and moderate cardio rather than excessive long-distance running to preserve muscle mass effectively.
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Muscle recovery and protein intake
Marathon running can cause hormone imbalances and cellular damage, including microscopic muscle tears and joint pain. It can also compromise the immune system for several months after the event. During a marathon, the body recruits every type of muscle fibre, using up a lot of blood and almost all of the carbohydrate energy supplies stored in the muscles and blood. This can lead to the body breaking down body fat and muscle protein for energy, which can cause "hitting the wall", with psychological symptoms such as confusion and disorientation.
Protein is required to promote growth, repair damaged cells and tissue, synthesize hormones, and for metabolic activities. Animal sources of protein, such as meat, dairy, eggs, and seafood, contain all the essential amino acids and are considered complete sources of protein. Plant proteins, such as grains and legumes, lack some essential amino acids and are classified as incomplete. However, when multiple plant sources are combined and consumed in sufficient quantities, they may be effective for supporting post-exercise muscle protein remodelling and recovery.
Protein ingestion is critical to maintaining the quality and quantity of skeletal muscle mass throughout adult life. The optimal amount of protein to consume to support post-exercise muscle protein remodelling and recovery is unclear, with varying recommendations ranging from 0.25–0.40 g protein·kg BW−1 per meal to 1.4-2 g/kg/day for individuals engaged in intense training. It is generally recommended to evenly distribute protein intake throughout the day and to consume protein during the post-exercise recovery period.
While protein shakes are commonly used for muscle repair after weight-intensive exercise, recent studies suggest that they may not be more effective than high-carbohydrate sports drinks for muscle recovery or soreness. However, protein supplementation has been found to enhance muscle strength and size during resistance training.
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DNA damage
Marathon running does not "burn muscle", but it can cause muscle damage. Running a marathon can also cause DNA damage, as outlined below.
Strenuous endurance exercise, such as marathon running, increases the body's oxygen intake by 10–15 times compared to resting levels. This increased oxygen intake can result in excessive Reactive Oxygen Species (ROS) production, which can cause DNA damage and alterations. If the body fails to repair this damage, it can lead to genomic and chromosomal aberrations, altering gene and protein activities and potentially resulting in ageing, cancer, arteriosclerosis, neuropathy, and inflammation.
A study on the impact of running distances on muscle and lymphocyte DNA damage in amateur marathon runners found that serum creatine kinase, serum lactate dehydrogenase, and tail moment were significantly higher after races compared to before in all groups. The 42 km group showed significantly higher levels of these markers than the 10 km and 21 km groups after the races, indicating that DNA damage increases with running distance.
Another study found that a single bout of physical exercise can induce oxidative DNA damage and increase the activity of human 8-oxoguanine DNA glycosylase (hOGG1), an enzyme responsible for repairing DNA damage.
Additionally, half-marathons and marathons have been found to induce oxidative DNA damage, reduce antioxidant capacity to protect DNA from damage, and modify immune function in hobby runners.
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Endurance and stamina
Additionally, proper nutrition is crucial for maintaining muscle mass and endurance. Consuming adequate protein and amino acids promotes muscle recovery and growth. It is recommended to increase your protein intake above the Recommended Daily Allowance (RDA) of 0.8 grams per kg of body weight when training for a marathon. Calorie intake is also important, as marathon training can result in a significant caloric deficit. Using an online calculator, you can estimate the calories burned during your marathon and adjust your diet accordingly to maintain your current weight and muscle mass.
To enhance your endurance and stamina, consider incorporating HIIT (High-Intensity Interval Training) into your routine. HIIT involves short, intense workouts that have been shown to be more effective at reducing subcutaneous body fat compared to longer aerobic workouts. For example, intervals of intense pedalling on a stationary bike, followed by short rest periods, can provide similar muscle and cell adaptations as longer bike rides. This approach allows you to improve your endurance while minimising muscle loss.
Finally, it is worth noting that the impact of marathon training on muscle mass varies depending on individual factors such as body type and current muscle mass. While it may be challenging to gain significant muscle mass during marathon training, you can certainly maintain or minimise muscle loss by following the strategies outlined above.
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Frequently asked questions
Marathon running can cause muscle loss, but it is possible to take steps to maintain muscle mass.
To avoid losing muscle mass while training for a marathon, it is recommended that you increase your protein intake and incorporate resistance training into your workout routine.
Running a marathon can cause microscopic muscle tears, joint pain, and tightness in the tissues that connect bones to muscles. It can also compromise the immune system for several months afterward, leaving runners susceptible to colds and infections.
Adding marathon training to your workout routine can help improve your cardiovascular health and endurance. It can also aid in weight loss without losing muscle mass.
