The key to running longer and better is to rest enough between sessions.

 Experts warn that mental symptoms predict physical injuries if training load is not managed properly.

                                                                                            

The human brain is a fascinating organ, capable of adapting to extreme situations in ways we are only beginning to understand. As reported by National Geographic, a recent study revealed that during endurance events like a marathon, the brain can turn to an unexpected mechanism for energy: burning its own fat.

This finding, led by neuroscientist Carlos Matute of the University of the Basque Country, Spain, suggests that the brain uses myelin, a fatty substance that surrounds nerve fibers, as an energy source when glucose stores are depleted.

Myelin as an Energy Source

 According to National Geographic, Matute's study, published in Nature Metabolism, involved ten recreational runners whose brains were scanned using MRI before and after running a marathon, and again between two weeks and two months later.

The results showed a temporary reduction in myelin in twelve of the 100 areas evaluated, especially in regions related to motor coordination, sensory integration, and emotions. However, two months after the marathon, myelin levels had recovered.

Matute explained that this decrease was not due to dehydration, but rather because the brain was using myelin, which is composed primarily of lipids, as fuel. “When glucose is unavailable in the bloodstream, the brain must use what it has on hand,” Matute stated.

This discovery is particularly relevant because it shows that even the brains of older people, between the ages of 45 and 73, maintain a remarkable capacity for adaptation.

Benefits of Running for the Brain

National Geographic explained that running has long been associated with benefits for the brain, such as an increase in mood-regulating chemicals, including dopamine, serotonin, and norepinephrine, which can alleviate anxiety and depression.

Furthermore, aerobic exercise appears to stimulate the creation of new neurons in the hippocampus, a region crucial for memory and learning, which may protect against long-term cognitive decline.

Although the impact of marathon running on the brain has been less studied than running in general, some research suggests that these benefits persist throughout the 26.2 miles of a marathon.

                                                                                        

 

One study found that certain areas of the hippocampus were larger in marathon runners compared to healthy non-runners. Furthermore, physician Astrid Roeh of the University of Augsburg found that marathon runners showed fewer depressive symptoms than sedentary people and reported a better mood the day after the marathon.

The Risk of Overtraining

However, not all changes in the brain are positive. National Geographic reported that marathoners and endurance athletes are particularly prone to overtraining syndrome, a condition that can lead to injury and poor performance, and in some cases can take months or even years to overcome.

Meanwhile, Professor Luana Main of Deakin University explained that this syndrome also affects the brain, with mood swings often being one of the first signs before performance declines. Overtrained athletes tend to feel irritable, overwhelmed, and fatigued.

Main and his colleagues found that cognitive function, especially reaction time, is impaired when athletes are overtrained. This increases the likelihood of making errors and suffering injuries.

                                                                                 

According to Main, paying attention to these cognitive effects can be helpful, as subjective measures, such as mood and perceived stress, are more sensitive to training loads than objective measures such as heart rate.

To avoid overtraining, it is crucial to incorporate sufficient rest and recovery into your training. Main emphasizes that risk is not a reason to avoid exercise, as the benefits of exercise far outweigh the negatives.

However, for the small portion of the population that performs high training loads, “more is not always better,” he stated. Matute agrees with this perspective and advises those who worry about quitting running not to do so, as long as they train properly.