Four Health Risks to Know Before Running Ultramarathons

Ultramarathons have become an increasingly popular sport over the past two decades. This video is to help you understand the four health risks with training for and competing in ultramarathons.
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REFERENCES
American College of Sports Medicine: Physical Activity Guidelines 2019 health.gov/sites/default/file...
Buck E, McAllister R, Schroeder JD. Exercise-Associated Hyponatremia. www.ncbi.nlm.nih.gov/books/NB...
Colangelo J, Smith A, Buadze A, Liebrenz M. Ultra culture-ultra reality: a content analysis of KZbin depictions of ultra endurance sport and comparisons to scientific literature. pubmed.ncbi.nlm.nih.gov/37564...
Lecina M, Castellar-Otín C, López-Laval I, Carrasco Páez L, Pradas F. Acute Kidney Injury and Hyponatremia in Ultra-Trail Racing: A Systematic Review. pubmed.ncbi.nlm.nih.gov/35629...
O'Keefe EL, Torres-Acosta N, O'Keefe JH, Lavie CJ. Training for Longevity: The Reverse J-Curve for Exercise. pubmed.ncbi.nlm.nih.gov/32848...
Scheer V, Krabak BJ. Musculoskeletal Injuries in Ultra-Endurance Running: A Scoping Review. pubmed.ncbi.nlm.nih.gov/33868...
Scheer V, Rojas-Valverde D. Long-term health issues in ultraendurance runners: should we be concerned? pubmed.ncbi.nlm.nih.gov/34367...
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. pubmed.ncbi.nlm.nih.gov/34542...
State of Ultrarunning: runrepeat.com/state-of-ultra-...
Tidmas V, Brazier J, Bottoms L, Muniz D, Desai T, Hawkins J, Sridharan S, Farrington K. Ultra-Endurance Participation and Acute Kidney Injury: A Narrative Review. pubmed.ncbi.nlm.nih.gov/36554...

[@harryruns1]

Great video, always important to consider the risks

[@Kelly_Ben]

I have a heart condition from a lifelong broken circadian rhythm. My cardiologist gave me the green light for ultras, because I keep my HR down. A 5k is more dangerous for me than a 50k! (And a lot less fun. 😂) I also have a history of kidney issues, but running ultras makes me pay far more attention to my hydration and general health than I did when running shorter distances. I haven't had a single kidney issue since starting ultras! I do low mileage training, 3-5 days a week, and race back/mid pack. It has made my life SO much better... I'll take the adventure, friends, fitness, and fun. It's not about how many years are in your life, but how much life is in your years. (Children notwithstanding. )

[@BrandonToo]

Thanks for sharing your story! Wishing you continued good health.

[@QMTimeisnotreal]

Thanks always useful to hear different views (especially when backed up by scientific research). Over the years the advice on fitness keeps changing I wish I knew who was right, but I suspect I will continue to do what I do. I don't run to live longer, but because it makes me feel good and gives me the foundation to do other sporting activities.

[@BrandonToo]

Glad you found the video useful! Agree, the mental and emotional aspect of exercise is a factor to consider.

[@YaYippieYeah]

Sounds like good and fair representation of the risks. While i do not train near this loads, i can somewhat these athletes as an amateur sports enthusiast. These runs are usually in really nice places not like street marathons. Nothing better than running 2 hours at an enjoyable pace in a beautiful landscape. Their pace and duration are a lilttttleee bit different ofcourse :D

[@BrandonToo]

Thanks for your comment! Yes, ultramarathons allow one to explore really scenic places, which gives it part of the appeal to participate in.

[@YaYippieYeah]

High quality video. Will check out the rest of your channel.

[@joaofarias6473]

Same!

[@BrandonToo]

Much appreciated!

[@earthquakemagoon2505]

Not just salt is needed. The broad spectrum of electrolytes are needed along with the appropriate amount of salt at the same time to keep balance. Too much salt can cause vein and heart issues. It also drags electrolytes out with it as you sweat.

[@sbsb4995]

Very true ❤🎉

[@alexandereast4072]

Interesting for sure, I think you could also go into T levels for men at high mileage, and the incidence of muscular injuries when compared to something like soccer. I've done a few 100s and my parents used to get pretty nervous. Really you have to couch it in your acceptance of tolerable risk. Compared to cancer incidence from drinking alcohol, or driving on the highway, I don't see an ultra being an outlier in my general propensity for risk.

[@BrandonToo]

Well said! Each individual has their own risk tolerance.

[@darrintouchet4063]

I’m certain intensity of said training has a lot to do with it, so I wonder how zone 2 would have a positive effect on some of these risk

[@BrandonToo]

Good question - unfortunately the first two risks are related to training and racing history. Third risk is mostly on race duration and hydration. Fourth risk is both intensity and volume related.

[@danbenz6362]

2:04 I’m more functional if life when I exercise vigorously most days for 30-60 minutes, but that excerpt says by age 80 adequate exercise increased life by 1 or 2 years. Seems like little benefit if you’re exercising just to live longer. Just sayin.

[@BrandonToo]

Appreciate your comment. I agree it varies by individual goals. Maybe someone in their 80s might value additional 1-2 years if it means experiencing seeing their grandchildren reach a certain milestone or attain other valuable life goal.

[@TheCuratorIsHere]

With good running form at low pace you can run all day easy.

[@crazago1]

From couch potato to 3500 calories per week may lead to injuries but for runners who are used to running are much healthier than those burn 500 calories cleaning their house

[@BrandonToo]

Thanks for your comment. Agree that one can get injured if there is no progressive training plan. There are many factors to consider when defining whether a runner is healthier than a less active individual. Certainly a runner is healthier than a sedentary person overall. Exercise is but one factor toward health.

[@rrandy8432]

i thought we are talking about health conditions in this video, not injuries. I've seen a number of very active people I know who get atherosclerosis in their 50-60s (which is quite young considering their active lifestyles), and 2 friends who busted their kidney from overworking. but then again i know many healthy individuals who are doing totally well at their ages (marathons every 1-2 yrs at >65 y.o.) I guess other lifestyle factors also play huge part - diet, sleep, vices etc. It's complex, but if many researches have shown reduced benefits at over 50 miles per week (or even less for some ppl) then why bust more

[@deuklee1976]

I am sure that running ultra will cure your sinusitis

[@BrandonToo]

I wish it would. I was recovering from COVID during the recording.

[@TheCuratorIsHere]

“Increases the risk” Yes, from 0.0001 to 0.00012 This is the joke with these studies until you read the actual method and results. As for hyponutrimia, I mean how stupid can you be, eat your beef jerky as you run.

[@BrandonToo]

Which study are you referring to as the references I provide are review articles and not one specific study?

[@sigmatau8231]

what's next..."Breathing Is Killing You"

[@BrandonToo]

Thanks for your comment. The intention was not to sensationalize the risks and rather to provide a balanced perspective. The goal of the video is similar to an informed consent/waiver one signs before racing an ultramarathon - understanding there are real risks even if the probability may be low depending on multiple factors. Exercise overall is great for our health, but it is the dose that makes the poison.