How Marathon Training Could Reverse Ageing—But at What Cost to Your Heart?
Running has long been a part of human history, shaping both our bodies and survival skills. New findings suggest it may also slow down certain aspects of ageing. But while marathon training offers clear health benefits, experts warn it isn’t for everyone—and too much can even harm the heart.
Humans evolved for long-distance running around two to three million years ago, primarily to aid in hunting. Our ancestors relied on a mix of walking, occasional sprinting, lifting, and carrying—not the repetitive pounding of modern pavement running. This natural adaptation explains why moderate running today can strengthen bones and prevent joint wear, as bones need impact to stay strong.
Endurance athletes often show signs of slower biological ageing, such as longer telomeres, which protect chromosomes. Training for a marathon, in particular, can reduce blood pressure and aortic stiffness, effectively reversing arterial age by about four years. Older runners with higher baseline blood pressure see the most dramatic improvements. Yet the benefits come with limits. The ideal duration for cardiovascular health is roughly 30 to 40 minutes of running per day. Pushing beyond 10 hours a week, however, may raise the risk of heart problems, including atrial fibrillation or artery calcification. Mental health also plays a role—running eases tension, depression, and fatigue while boosting confidence and resilience under pressure. Despite the advantages, experts stress that marathons aren’t universally suitable. Anyone considering intense training should first consult a healthcare provider to assess individual risks.
Marathon training can turn back the clock on arterial health and improve overall fitness. But balance is key—too much running may strain the heart, while too little misses out on key benefits. For those who take it up, the right approach could mean stronger bones, a sharper mind, and a healthier cardiovascular system.
