The answer is, most likely, no.  Some people hear about runners dying during a marathon, like in the recent Detroit Marathon, and worry that running a marathon is dangerous.  Fear not fellow runners, the truth is that running is still better for you than being sedentary.  But knowledge is power so here’s some good information to help ease your mind.

Why do runners die during marathons?

Not surprisingly there’s usually no one reason.  But younger runners generally die from structural heart defects, like runner Ryan Shay.  Runners over 35 are usually felled by artery disease – cholesterol deposits breaking free and causing a heart attack.¹  There’s also hyponatremia, or water intoxication which happens when you take in too much fluid and your body cannot absorb it.

Who will help me if I have a problem during a marathon?

Here’s the good news, if you are going to have a health issue, during a marathon is a great place to have it.  Most of the larger marathons have excellent medical care at the race including first responders and defibrillators.  Be smart, on the back of your race number write your in case of emergency contact phone number and any allergies to medication or health issues, you’ll more than likely never need it anyway.

Is there anything I can do to make sure I don’t die during a race?

Be smart, if you have a family history of heart disease and especially if you’ve had a parent or grandparent with heart disease as a relatively young person, make sure you talk with your doctor.  Many people point to Jim Fixx as an example that running is bad for you, an avid runner who died during a run at age 52.  But the truth is his father and grandfather had died of heart attacks at very young ages and in the days before his death Fixx has some warning signs.  Doctors said that they actually believed that Fixx’s running extended his lifespan 8-10 years.   Don’t ignore any pain that lingers especially in your chest or arms or any breathing issues, during a run or otherwise.

Runner’s World’s Running Doc suggests limiting your caffeine intake to no more than 200 mg. because there’s some question as to whether excessive caffeine might be interrupting the heart’s normal rhythm.

To help avoid hyponatremia you can do a few things:

1. Sounds obvious, but just drink when you are thirsty, no need to drink up to store the hydration that could do more harm than good.
2. Drink sports drinks instead of water.  Sports drinks contain the electrolytes that help your body absorb hydration, water flushes them out.
3. Don’t take ibuprofen, aspirin, naproxen sodium before during or after your race.

Running still sounds dangerous, what if I just stay on my nice safe couch and watch some Bravo reality TV.

Hey, I loves me some Flipping Out too but you’re still better off going for that run and rewarding yourself with a little Real Housewives after your run.  A series of studies over 30 years have shown that “the most-fit subjects have heart-disease death rates 50 percent lower than the least fit. They’re also much less likely to have strokes, or to develop diabetes or high blood pressure. They have a lower incidence of many cancers. And now, in the latest and most startling development, they are showing lower risk for senile dementia and diseases like Alzheimer’s.”² The “most fit” definition is 15-25 miles a week at a 10 minute pace.

1,2 “Special Report, Are Marathons Dangerous?” Runner’s World December 2008, Amby Burfoot

Hmm, I’m still not sure about running, how about a running tune to further convince me?

Ok then, how about Heaven Can Wait since running could help you live longer.