Running 5 km 5 times a week. [PLEASE HELP]

[Nomad92]

Hi.

I am not a beginner and I am young.

Is it correct that I will get a damaged heart and finally die on a heart-attack because of a heart muscle inflammation or cuts in the walls of my heart if I run between 5 km - 10 km a day? 

I usually run on a pace of 11 KM/H but try to aim to constantly stay at 12 KM/H - 13 KM/H.

And what should my heart rate be ?

I just enjoy running a lot and have certain goals, for me there is no other way around running 5 days a week, only if this would seriously be an issue and damage my health.

So what can you tell me about it ? Is it O.k if I run 5 times a week for 5-10 KM and try to push myself doing so ( in terms of speed ) ?

I just don't want to get some type of heart disease or issue, so your experience opinions are needed.

Discuss! Runners!

[USAF-Larry]

@Nomad92, where did you hear that you will get heart damage and/or suffer a heart attack if you run 5 days a week?  Was it a medical professional that told you this?  For many years, I ran far more than 5Km a day for 6 or 7 days a week, as I was preparing for marathons, etc., and I never damaged my heart muscle, nor suffered a heart attack because of it.

[Nomad92]

I was reading about a scientific study, they tested 100 athletes and 100 hobby athlets and 100 inactive people for about 35 years.

The athlets who run a lot, above 20 km a day, were mainly dealing with heart issues at a later age, such as cuts in their heart arteries because they pushed themselves a lot, and they had an unhealthy heart as the inactive people.

So I was wondering if this also applied to 10 km a day.

It's just hard to choose what to believe, nowadays someone always has proof of everything being unhealthy etc. Hard to know what is right and wrong, what is too much and what is not.

PS: Just because you did not suffer any damage, doesn't mean that it isn't unhealthy. There also are smokers who smoke their entire life but won't suffer on cancer or issues. Besides that, you still are alive, you don't know if you will get issues in 10-20 years.

[USAF-Larry]

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@Nomad92 wrote:

 Besides that, you still are alive, you don't know if you will get issues in 10-20 years.

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That is true, @Nomad92, but since it has been 50 years since then, more or less, I feel relatively safe.... 

[Nomad92]

But can you back up your claims with science?

Just because you haven't got any diseases, doesn't make me feel any safer. I am trying to get some serious intel on this topic.

Hope I get some more answers, maybe from other runners too.

[USAF-Larry]

No, @Nomad92, I am not making any claims, nor I am advising you to do, or not do anything.  As I said, you should seek such advice from a medical professional, perhaps a sports medicine professional.  Have a good day!

[Nomad92]

I think the best place to ask for now is this forum, it's full of people who run and researched this topic for years.

I don't think that a doctor could give you a much more qualified answer about that.

Thank you for your time and your reply! I will try to keep this thread open for more replies though.

[shipo]

@Nomad92, I have no idea what you were reading or where their research came from, but I will say this; based upon all of the research I've done, you're being fed a load of horse crap.

The above said, I have a few comments:

• I've been running for nearly 50 years; I'll be 60 in a few months and I typically run 16 or more kilometers per day, seven days per week, at a pace between 10 and 11 KPH.  When I visit a doctor all they say when they listen to my heart, run my EKGs, and perform whatever tests they please is, "Keep doing what you're doing."
• Think about what is happening inside of the human body when one runs; it adapts to the stresses and rigors of running by strengthening bones, muscles, connective tissue, the lungs, and yes, the heart as well.  It is more than a bit counterintuitive to think the heart is being damaged when in reality it is being strengthened.
• I've read study after study after study, and the only "damage" which is occasionally mentioned regarding folks who engage in "chronic endurance running" is afib, and there really isn't all that much known about the phenomena as it relates to runners.  There is even a school of thought which says any afib developed due to endurance training will reverse itself if/when the individual ramps back their training.
• Regarding other studies which track mortality as it relates to runners; virtually every one I've read suggest somewhere between three and five additional years of life for runners, however, that isn't the fully story; of the years granted, the runners typically live a much higher quality of life.

As a side thought, please provide a link or reference to the study which you're quoting; I'd love to read it, and if possible, poke holes in it (I doubt it will be a very challenging task)

[Mrmuscleblaze20]

Honestly in my opinion I don't think you should run pass 5km a day. Myself I do more high intensity interval training because it is a little better for you. Unless you are training for a marathon you don't need to run more than 15-20 miles a week. Give high intensity interval training a shot. You may like it.

[shipo]

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@Mrmuscleblaze20 wrote:

Honestly in my opinion I don't think you should run pass 5km a day. Myself I do more high intensity interval training because it is a little better for you. Unless you are training for a marathon you don't need to run more than 15-20 miles a week. Give high intensity interval training a shot. You may like it.

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Complete nonsense.

If one wants to race to the best of their ability, even at shorter distances, 50 miles per week is pretty much the minimum.  In my case I compete in distances ranging from one mile (once per year) through half marathons.

[HZlauer]

I vaguely recall hearing about such an article and thinking, good thing I'm not an Olympic athlete.  

You should be fine. I would recommend mixing it up a bit. Instead of every run being the same distance and intensity, try for some variety. Make one day a 'long run' day by adding a kilometer or two each week but at a slower pace than other days. 

When I was actively running multiple days a week I would have an interval day where I would run harder for short periods, a long run day, and easy days (5-10k at whatever pace feels good that day). I live in a hilly area so occasionally I would plan a particularly hilly run. Just be smart about distributing these up with your rest days, that is, don't plan an interval day followed by a long run, followed by another run, etc.

And listen to your body. If it needs an easy day or a day off when you have something else planned so be it. 

Happy running!

[emili]

I am 46 and started running about 2 years ago. I have actually improved my cardio health- but I don't run every day. I did for a short period of time, but it was creating aches and pains in my knees that I really didn't want to become permanent. I run three times per week at most and the longest is 6 miles. The least is 3. I think I would be more worried about joint, knee and feet issues than heart. But, I didn't read the study, so I am only basing it on me and what other runners in my circle discuss.

[GershonSurge]

@Nomad92,

I think we both want to live a long time virtually disease free and physically active.

First, let me comment on the exercise. The best source I can think of for exercise alone is "Aerobics" by Kenneth Cooper. Only used copies are available. The reason it is the best in my opinion is the research was extensive, authoritative and extended over years. It was also before Dr. Cooper learned the value of diet.

His research may have been tainted by the fact that carbo-loading was popular among athletes at the time the research was done. His later books recommend something close to a whole foods plant based diet with small amounts of animal products.

He concluded mortality from all causes could be reduced by 30-60% by exercise alone. The difference was the amount of exercise. 

If you really want to live a long time, change your diet. Start by watching "Forks over Knives (Netflix) and "PlantPure Nation" (Amazon).

Then watch these 12 videos by Dr. McDougall.

Afterwards, read "Whole" by Dr. T. Colin Cambell."

Finally, watch or listen to about 50 videos from this playlist. They are repetitive, which will help you remember the information.

Bottom line, a Whole Foods Plant Based way of eating is the healthiest possible. This means NO animal foods, NO vegetable oils, and NO processed foods. Meals should be centered on starches with sides of vegetables and fruits. Nuts are fine.

Couple the way of eating and exercise, and being healthy into the 90's is almost a layup.

[SunsetRunner]

@Nomad92I think if you want research etc-go to google scholar and do a search, or nih.gov