Ultramarathon Long-Distance Running: Be Prepared

• Ultramarathon, a running distance greater than 42.195 kilometres (26.2 miles), is considered a challenging form of running. Runners undertaking this endeavour should be individuals who have undergone intensive physical training and have experience running long distances.
• Running excessive distances, particularly continuously over long periods, can strain the right side of the heart. This strain may lead to increased stress and tension on the right side of the heart, potentially resulting in heart wall injuries.
• Sudden deaths during exercise are often attributed to heart diseases, which can vary across different age groups.

While many people are familiar with marathons, mini-marathons, and triathlons, some may not be acquainted with trail running or ultramarathons. Let's hear from a sports cardiologist and a well-known figure in the world of trail running and ultramarathons, Norasak Suvachittanont, M.D.

A: The most common types include Mini-marathon, Half marathon, and Marathon. However, running competitions can be categorised based on the distance covered.

• Fun Run or Walk-Run for Charity typically covers a distance of 3.5 to 5 kilometres (2.17 – 3.11 miles). This type of run is suitable for beginners and is ideal for running with family and friends, promoting a sense of fun and camaraderie.
• Mini-marathon, equivalent to a Quarter Marathon or one-fourth of a Marathon, spans a distance of 10.5 kilometres (6.56 miles). This distance is popular among runners seeking a healthy challenge.
• Half marathon spans a distance of 21.1 kilometres (13.1 miles) and is a standard distance for international running competitions. Runners attempting this distance should have adequate training to prevent injuries.
• Marathon covers a distance of 42.195 kilometres (26.2 miles) and is a standard distance for international competitions. Both amateur and professional runners participate in this race, requiring thorough preparation and a heart health check -up.
• Ultramarathon covers a distance greater than 42.195 kilometres (greater than 26.2 miles). In Thailand, events like the Suanpruek 99 10-Hour Ultramarathon and Chiang Mai Ultramarathon challenge runners who have undergone intensive physical training and have experience running in diverse terrains.

A: Trail running combines running and hill walking, often termed a "trail marathon." It's designed for outdoor enthusiasts who enjoy rugged terrains. Trails are typically found in wilderness areas, traversing hills and various landscapes like grasslands, sand, rocks, and dirt paths. Trail running competitions in Thailand vary in distances, from 15 to 160 kilometres, each with different elevation gains.

If a trail race exceeds 42 kilometres, it's considered an ultramarathon and collectively known as "Trail Ultramarathon." Trail running offers a refreshing alternative to traditional marathons, attracting those seeking a change of scenery.

A: Sudden deaths during exercise are primarily associated with heart diseases. In individuals over 35 years old, the leading causes are myocardial infarction and coronary artery disease, while those under 35 often experience hypertrophic cardiomyopathy or certain genetic arrhythmias. Despite the relatively low chances of sudden death during exercise, individuals should undergo thorough medical evaluations before participating in races longer than 10 kilometres. Electrocardiography and exercise stress tests can detect abnormalities posing risks during intense exercise. Factors such as high cholesterol, diabetes, insufficient rest, late-night training, excessive training without adequate recovery, inadequate hydration, or heatstroke can contribute to unexpected events. It's advisable to delay participation in races if unprepared or choose events with proper medical support.

A: Excessive long-distance continuous running may strain the right side of the heart potentially causing heart injuries. Reports suggest an association between intense physical activities like marathons, ultra-triathlons, and alpine cycling with injuries correlated to the time spent completing each race and the number of races participated in. However, this remains a subject of debate among experts due to limited studies.

A: Regular physical activity benefits heart health unless there are underlying medical conditions. Individuals with heart diseases or other medical issues should consult specialised doctors for medical screening before engaging in vigorous exercise. Regular check-ups are essential, especially for races exceeding 10 kilometres. Consulting a sports medicine doctor for personalized training guidance can further reduce the risk of cardiac events.