Ultra-marathoning is IN but is it good for you?

 

 

(First published on Maverick Life/DM)

 

Ultra-marathons are fast gaining popularity. The more brutal and extreme the race the better. Any distance longer than 42.2 km is now the benchmark, whether it is trail running or road running. 

 

Two of South Africa’s most popular ultras, the iconic road running 90km Comrades  Marathon and the K-way SkyRun100 trail run have recently experienced a huge increase in participants.

 

According to Comrades race director Ronwyn James, numbers have increased by 60% in the last five years. In 2015, 16630 runners participated and in 2020 this number went up to 27626. James says media coverage has helped make the 90 km Comrades marathon a race to aspire to. Its  regarded as a bucket list event. The majority of runners do it because they want to prove that they are capable of completing South Africa’s most prestigious ultra-race also known as the ultimate human race. Recently the number of female runners has also increased exponentially. 

 

Michael Haast, race director of the self-navigated SkyRun mountain trail, says its 100km flagship race, has seen a rise of about 50%. Once the bookings open they are sold out within an hour. Entries are capped at 500. 

 

Haast says most runners do the SkyRun to discover who they are and to push their boundaries to the edge. He finds, women who participate, tend to do far better than men as the distance increases proving that ultras are more about, mind over matter. Women also have a higher pain threshold. Running ultras means surviving isolation, coping with high altitudes and unpredictable weather and running non-stop for thirty hours. Haast says the immense highs and lows that runners experience transform them and reboot their minds. 

 

But are they good for you?  Dr Jeremy Boulter head of the Comrades marathon medical team, says running ultras are essentially good if one prepares properly. 

 

There isn’t sufficient long term research on the general population to say that it is bad for one’s joints. Problems can occur when runners have not done the necessary training, have underlying conditions or if they participate despite not having fully recovered from a viral infection. Running with residual inflammation of the organs puts additional strain on the leg and heart muscles and can be dangerous. Agreeing on Christmas Eve to run the Comrades six months later is extremely risky. One needs at least 2-3 years training and preparation. Running is beneficial if one builds up gradually and provided that one doesn’t have comorbidities. This allows the body time to adapt. The most common problem runners experience during Comrades is exhaustion and dehydration. The intensity of running an ultra is not greater than running a marathon. What is different is that runners need to sustain it over a much longer period and that requires longer and proper preparation. About 3% of runners end up in the medical tent during Comrades. Underlying health conditions such as high cholesterol, which could cause blockages in the arteries, could surface during a race if one’s body is put under additional strain, especially one’s heart. Although running doesn’t cause it, it could manifest itself during a run. If a runner feels any chest pain or becomes abnormally out of breath they should stop or walk until it disappears. Taking painkillers during a race is a definite no-no. It could cause renal failure as a result of restricted blood flow to the kidneys. Any runner or even walker who thinks they have an underlying problem should first have it checked out before they exercising. 

 

 

Dr Marcel Jooste sport physician at Semli (Sport, exercise medicine & lifestyle institute) at the University of Pretoria, says the benefits of exercise are immense for both one’s mental and physical health. People who exercise regularly live longer and have a lower risk of developing chronic diseases. The health benefits of running are evident with as little as 5-10 minutes of running six times a week. Running shorter at higher intensity or longer at lower intensity is pretty much the same.

The benefits increase exponentially up to a certain point as duration and intensity increase. Then too much exercise may become counter-productive. The exact point at which exercise becomes dangerous has not been established. This point will most probably vary for different runners according to their genetic make-up and years of running experience. Ultra-marathon runners who do not have any existing medical problems and who don’t increase their load too much, should

not experience any serious complications. Running strengthens the heart muscles, brings the heart rate down and increases the size of its cavities. It is only runners who train more than 100km per week who could experience irregular heart rhythms or hardened arteries. Dr Jooste says most runners participate because of the wonderful escape that ultra-running provides. They want to test their limits and continuously increase their distance as they progress. The exhilarating effects of endorphins that are released during running are incredible. Any runner who plans to train excessively should undergo a thorough medical check-up to identify any possible risk factors. If there are none then the benefits far outweigh the risks. 

 

Bongamusa Mthembu is one runner who thrives on ultra-marathons. He has won Comrades three times and the 56km Two Oceans ultra-marathon once. Mthembu explains that he switched to ultras because he always wanted to test his limits. It was through pushing himself beyond this that he discovered he not only had speed but excelled in longer distances. Ultra- marathon running gave him a purpose and it eventually became his life and his profession. He now looks at life differently. Running ultras has given him self-respect  as well as a deep gratitude towards his family who supports him unconditionally during good and bad times. He knows that no matter how well one prepares, things go wrong and that one just has to persevere. His success has made it possible to create a life he never imagined, and his family’s appreciation humbles him. He says he will never be able to give up running. It has been a long journey and running defines him.

 

Anouk Baars, is passionate about trail runs that exceed 100km. She is a mother of 42 and runs trails here and abroad. Baars who has been doing ultras for six years says that one of her highlights was winning the Tour de Glacier, a 450km non -stop trail run in Italy. It has an elevation of 32 000 metres. Before a race she visualises every possible scenario and decides how she would cope in the face of adversity. She knows that every race brings its own problems no matter how well one prepares. Running 450km non-stop will hurt. It will test one’s mental and physical limits. Physical exhaustion, and sleep deprivation can strip runners of everything, until it is only their spirit that keeps them going. Experience has taught Baars that bad times usually pass after 45 minutes. Eventually one’s inner strength and consciousness emerge and take over. It is ultimately more about being present,  keeping on and finishing rather than winning. To deal with the disappointment of not finishing is far worse. Overcoming setbacks makes her grow and become stronger. It is her longing to be the best she can be, that inspires her to run ultras. She admits she is not a natural runner but trains consistently. She hopes her success will inspire other women to realise that ultra-marathon running is a mental game and that they can also do it, if they put in the necessary training. Running has also brought her immeasurable joy. The adrenaline and ecstasy she feels when she reaches a peak is indescribable. It is then when she feels a deep gratitude to be alive and to experience the spectacular landscapes in places few people have accessed. She is eternally grateful to her husband and children who support her and share her joy. 

Baars says that before she discovered running she was frustrated, angry and materialistic. Running changed her into a happy person and a good wife and mother. She says most ultra-runners have a story about why they run. If she was forced to stop she would sink back into her deep darkness. Even if she was advised to give it up, she would continue as long as she felt healthy and strong. 

 

Another committed ultra-runner who also has a full-time job is Ben Pellegrini. He is a 35-year-old environmental consultant who says his journey into running started in  2011 when he ran his first 8km club time trial. Initially his goal was to run the 56km Two Oceans ultra-marathon and the Comrades ultra- marathon within twelve months. At the time he was battling an addiction and had come out of a failed relationship. Running was an escape from anxiety and pain. It filled the void and gave him a sense of accomplishment. After completing his first two ultras successfully, his next goal was the 100 km SkyRun and then the Karkloof100 miler. Asked why he continues to subject himself to these punishing distances he says, “ I experience massive highs and exhilaration”. He has learnt that huge highs are often followed by post-race blues. To prevent this, he sets new goals continually. And responding to how he copes when he  reaches breaking point, he says “Well, something I borrowed from my addiction recovery days, is that I cannot rely on my emotions, even physical sensations, to dictate how I approach a situation. Emotions are really temporary, and the body and mind can endure a lot more than one believes them capable of.” His journey with ultras has taught him that he can go much longer than he ever imagined possible. For Ben it is not about the race as such, but rather the training and the camaraderie that exists among runners. It is the challenge of juggling work, managing injuries and  always pushing harder that inspires him to set new goals. Asked if he would ever stop if it was bad, his answer is short and sweet “no, I don’t think so!” And that is the case for the majority of ultra-marathon runners. Once they have experienced the exhilaration of ultras there is no going back.