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Is Running Ultra-marathons in Your 20's Risky for Your Long-term Health?

Should you be running Ultra-marathon distances

in your 20's?

BY Siobhan Bottomley

Physiotherapist at Kings Park Medicine Centre

In recent years, the popularity of ultra-distance running has surged, attracting athletes of all ages seeking to push their physical and mental limits.


However, the trend of young runners participating in ultra-distance events raises significant concerns regarding the potential long-term impacts on their health. This article explores the on-going debate around at what age runners should be allowed to participate in these ultra-distance events and the potential long-term effects of participating at a young age.

 

Ultra-distance running, typically defined as races longer than a marathon (42km), subjects the body to substantial physiological stress. Research indicates that chronic exposure to high-impact forces and repetitive motions can lead to cumulative joint degeneration and cartilage wear, predisposing individuals to osteoarthritis later in life. Factors that are likely contributors to the development of degenerative joint diseases in this population group include the number of years spent participating in ultra-distance events, genetic predisposition to these conditions and the presence of previous running-related injuries. Furthermore, the cardiovascular adaptations required for sustained endurance efforts may have long-term effects that can be potentially detrimental depending on individual susceptibility.

 

There has been a notable increase in the participation of young athletes in ultra-distance events, reflecting a growing trend towards pushing physical and mental boundaries at a younger age. Despite their relative youth, many young ultra-runners exhibit impressive coping mechanisms during these grueling events, relying on rigorous training regimens, advanced nutritional strategies, and mental preparation to navigate the physical challenges.


However, research suggests that peak performance in ultra-distance events is commonly achieved between the ages of 35 to 49 years. Studies indicate that older athletes may benefit from accumulated physiological adaptations, greater endurance capacity, and superior pacing strategies honed through years of experience. A study published in 2022 examined the peak performance progression of ultra-marathon runners and found that in distances of around 100 km, runners between the ages of 45 and 49 were the most successful. This study described the peak performance age of ultra-runners to be between the ages of 41 and 50 years for males, and between the ages of 41 - 45 years for females. This highlights the unique dynamics of age-related performance in ultra-distance running, where younger athletes' enthusiasm and vigor contrast with the seasoned expertise and strategic acumen of their older counterparts.


It is widely accepted that individuals younger than twenty years of age should not be participating in ultra-distance events as they have not yet finished developing fully, this minimum age requirement is enforced by most ultra-distance races. The decision to engage in ultra-distance running during one's twenties carries its own set of considerations and potential impacts. However, there is little to no scientific evidence suggesting that participating in these events during your twenties will result in detrimental health issues later in life. While the body is generally more resilient and adaptable during this period compared to adolescence, the cumulative stress of ultra-distance running may still lead to significant long-term consequences that have not yet been examined by the scientific community.

 

The general consensus among athletes, coaches and medical professionals is that individuals should wait until their mid-thirties to start participating in ultra-distance events. This may be to delay the onset of the joint degeneration commonly associated with this sport or to allow individuals to develop their physical and mental running skills to the fullest to prevent injury and burnout. It seems that the long-term effects of ultra-distance running do not follow a linear prediction pattern and are specific to each runner. It is recommended that the decision to participate in such events during your twenties should be made on an individual basis and should take into account genetic predisposition to cardiovascular problems, degenerative joint disease and previous running-related injuries.

 

There are increasingly more individuals in their twenties and early thirties turning their attention to the sport of ultra-marathons but very little research exists on the long term effects of participating in these extreme endurance events within these age groups. However, over ultra-distances the expertise developed over years of training still seem to outperform the youth and vigor of younger participants.


While ultra-distance running in one's twenties can offer personal achievements and fitness benefits, maintaining a holistic approach that prioritizes long-term health is crucial for sustaining a lifelong relationship with the sport.


*For more information contact Siobhan Bottomley at:

Kings Park Sports Medicine Centre

892 Umgeni Road, Morningside Durban

031 303 3874

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