As Michael Easter points out in The Comfort Crisis, three-quarters of our jobs today are sedentary, and only 13.7 percent of jobs have the same physical requirement of hard work as what our ancestors experienced in the days of farming. We just stopped moving. Easter notes that even if we go to the gym a couple of times a week and do our workouts, it hardly resembles anything we would experience in nature. We exercise in comfort with perfectly balanced weight on machines that guide our movements in ways we wouldn’t move in nature.

“How we live is not even close to how we were designed to live.”

We may exercise, but it is a far cry from hard work in nature, where you need to deal with awkwardly shaped objects of uneven weight, difficult terrain, and rough conditions. And we are not even talking about the cognitive aspect. In a gym, you can switch off your brain and just mindlessly repeat whatever movements you decide to do as your workout. Running, hunting, or foraging in nature requires you to constantly engage your brain for spatial navigation, motor control in difficult terrain, and memory so you don’t get lost.

Let’s dive into the world of marathon and long-distance running, activities deeply rooted in our evolutionary history. These endurance sports are not just modern fitness trends but connect us to our ancestral past.

Historical and Evolutionary Background

The research by Dennis Bramble and Daniel Lieberman suggests that our ability to run long distances plays a pivotal role in human evolution. “Running has substantially shaped human evolution. Running made us human – at least in an anatomical sense. We think running is one of the most transforming events in human history. We are arguing the emergence of humans is tied to the evolution of running.”

We were born to run. This study proposes that certain physical traits, such as our leg and foot structure and enhanced cooling mechanisms, evolved specifically to improve our endurance running capabilities. This evolutionary perspective sheds light on why running, especially over long distances, feels so natural to us and can profoundly benefit our health and well-being.

According to the study by Dennis Bramble and Daniel Lieberman, endurance running may have significantly shaped our ancestors’ evolution. Key physical adaptations that facilitated this include the development of strong leg and foot tendons and ligaments, providing better shock absorption and energy efficiency during long runs.

Additionally, human beings evolved with superior cooling mechanisms, such as increased sweat glands and a lack of body fur, allowing for better heat dissipation. This evolutionary trait has enabled humans to run long distances efficiently, a capability that most other animals lack. These adaptations underscore the idea that endurance running is deeply ingrained in our physiology.

In The Comfort Crisis, Michael Easter notes that various studies showed that early humans often walked or ran more than 25 miles a day in search of food. That’s like running a marathon every day. As Easter points out, even resting wasn’t as restful as today as our ancestors would sleep on uneven ground, having to shift often to find a more comfortable position, which led to burning more calories. They wouldn’t have comfy chairs. Rather, they would squat, a position that requires a slight activation of many muscles in the body so you don’t fall—burning calories even at rest.

An evolutionary biologist, Louis Liebenberg, researched modern-day hunter-gatherers and found out that the bushmen of Kalahari perform persistence hunts when they chase their prey to exhaustion. To do so, they often run at an average pace of 7 to 10 minutes per mile for more than 20 miles of rough terrain in temperatures of about 100 degrees Fahrenheit or 40 degrees Celsius. Liebenberg observed hunters chase down a kudu for 3 hours 35 minutes and cover about 35 km with an average speed of about 10 km/h. Another successful hunt took 3 hours and 50 minutes and covered 25km at an average speed of 6.3 km/h in difficult terrain. All this done at temperatures of 35-40 degrees Celsius.

What was interesting about Liebenberg’s observations is that persistence hunting had a significantly higher success rate than other types of hunting, for example with bow and arrow.

“Nature made us to be the ultimate long-distance runners.”

On short-distance runs, we may be slower than many animals, so bears or lions can catch up with us quickly. However, increase the distance and add heat, and no animal will be able to keep up. Nature made us to be the ultimate long-distance runners. All the other animals need to stop and pant regularly to cool down. With our sweat glands and no fur, we can keep cool while we are running and don’t need to stop. Our legs, with long tendons and strong muscles, are designed for running.

Human Anatomy That Helps Us Run

According to Bramble and Lieberman, here are the anatomical characteristics that are unique to humans and that are helping us to run:

• Skull features that help prevent overheating during running – sweat evaporates from the scalp, forehead, and face, thus cooling our blood.
• A more balanced head with a flatter face, smaller teeth, and a short snout – this shifts the center of mass to the back, so it is easier to balance our head.
• A ligament that runs from the back of the skull and neck down to the thoracic vertebrae – acts as a shock absorber.
• The shoulders are decoupled from the head and neck – this allows the body to rotate while the head aims forward during running.
• The tall human body with a narrow trunk, waist, and pelvis – this creates more skin surface for our size, permitting greater cooling during running. It also lets the upper and lower body move independently to counteract the twisting forces from swinging legs.
• Shorter forearms – they make it easier for the upper body to counterbalance the lower body during running.
• Human vertebrae and disks are larger in diameter relative to body mass – this again relates to shock absorption.
• The connection between the pelvis and spine is stronger and larger – this provides stability and shock absorption during running.
• Human buttocks – they are huge compared to other apes. They are muscles critical for stabilization during running.
• Long legs – they let humans take huge strides when running. The same applies to ligaments and tendons, which act like springs that store and release mechanical energy during running.
• Larger surface areas in the hip, knee, and ankle joints – again act as shock absorbers.
• The arrangement of bones in the human foot creates a stable arch – it makes the foot more rigid, and we can push off the ground efficiently.
• Enlarged heel bone – again useful for better shock absorption.
• Shorter toes and a big toe that is fully drawn in toward the other toes – this helps with pushing off during running.

Physiological Benefits of Long-Distance Running

Long-distance running is a testament to the remarkable capabilities of the human body, particularly in terms of aerobic and anaerobic energy systems. Aerobic energy production, vital for endurance activities, primarily fuels marathon running, allowing athletes to maintain activity over extended periods.

In contrast, the anaerobic system provides quick bursts of energy, useful in short, high-intensity segments of the run. VO2 max, or maximal oxygen uptake, is a critical factor in a runner’s endurance capacity, determining how efficiently the body can use oxygen during intense exercise. The running economy, another crucial aspect, refers to the energy cost of maintaining a certain pace, with more efficient runners using less energy and oxygen at the same speed.

Glycogen stores and thermoregulation are also paramount in marathon performance. Glycogen, the stored form of glucose in muscles and liver, serves as a critical energy source during long-distance events. As glycogen levels deplete, runners may experience fatigue, often referred to as “hitting the wall.” Hence, managing glycogen stores through diet and pacing is vital for marathon success.

Thermoregulation, the body’s ability to maintain its core temperature, is equally important. Marathon runners must efficiently dissipate heat generated from prolonged physical exertion to prevent overheating, especially in warmer climates or conditions. This is achieved through physiological mechanisms like sweating and increased blood flow to the skin.

Psychological and Cognitive Benefits

The psychological and cognitive benefits of running, particularly in the context of marathons and long-distance running, are substantial.

Engaging in such endurance activities has been shown to have a positive impact on mental health, including improvements in mood and significant reductions in stress levels. This is partly attributed to the release of endorphins, often referred to as runner’s high, which can lead to a sense of euphoria and well-being.

Additionally, running has been linked to enhanced cognitive functions. Research indicates that regular aerobic exercise like running increases anterior hippocampus size and can improve memory, attention, and processing speed. This cognitive enhancement is believed to be due to increased blood flow to the brain, promoting neural growth and connectivity and potentially slowing cognitive decline with age.

Health Benefits and Disease Prevention

Regular long-distance running offers a myriad of health benefits, contributing significantly to overall physical well-being. It enhances cardiovascular health, improving heart function and reducing the risk of heart diseases. Running also aids in maintaining a healthy weight, managing blood sugar levels, and improving insulin sensitivity, which are crucial factors in preventing type 2 diabetes.

These preventive benefits highlight the importance of incorporating activities like long-distance running into a regular health and fitness regimen.

The Social and Community Aspects

Running marathons and participating in long-distance events uniquely foster a sense of community and belonging among participants. These events bring together people from diverse backgrounds, united by a common goal and passion for running. This shared experience often leads to lasting friendships and a sense of camaraderie. Runners often train together, share tips and encouragement, and celebrate each other’s achievements, creating a supportive and inclusive environment.

Furthermore, the communal aspect of running extends beyond the runners themselves. Events often attract volunteers, spectators, and local communities, creating a festive atmosphere that celebrates both individual and collective endeavors.

This communal engagement not only supports the runners but also strengthens community bonds and promotes a sense of collective achievement.

Challenges and Risks

Marathon running, while immensely rewarding, also presents physical and mental challenges. Physically, runners must prepare for the toll that long distances take on the body, including risks of overuse injuries, such as stress fractures, tendonitis, and muscle strains. Mentally, the endurance required for marathon running can be demanding, with challenges in maintaining motivation and focus over long training periods and during the race itself.

To mitigate these risks, proper training and nutrition are essential. A well-structured training plan that gradually increases distance and intensity can help in building endurance while minimizing the risk of injury. Adequate nutrition, hydration, and rest are also critical. Runners should focus on a balanced diet rich in carbohydrates, proteins, and fats and ensure they are well-hydrated. It’s also crucial to listen to the body and allow for adequate recovery time, which includes both sleep and rest days from training.

Putting It All Together

Marathon and long-distance running embody more than just physical endurance or the pursuit of fitness; they are a profound reconnection to our evolutionary roots. As we lace up our running shoes and set out on long, winding trails, we do more than challenge our physical limits—we engage in a practice deeply embedded in human history.

This form of exercise is not just about the miles covered or the calories burned. It’s a journey towards understanding our body’s remarkable capabilities and limitations, a testament to our ancestors’ resilience, and a path to discovering our mental and emotional strength.

Vybarr Cregan-Reid suggests that many people dislike running because they are doing it all wrong. “Most beginners give up when they get injured because they’ve done too much, too soon. Most of the benefits from running derive from going very slowly. I’m also suspicious of it being a sport… It’s a means of getting in touch with the environment and our own thoughts. It’s also a way of releasing some of those body-made endorphins, almost like a “legal high,” that is actually good for us.”

As we push forward, mile after mile, we’re not just running; we’re keeping alive a legacy that has propelled humans across vast landscapes and through time. Whether you’re a seasoned marathoner or a casual runner, the road beckons with the promise of adventure, growth, and a deeper connection to the world around us. Let’s embrace the journey, honor our past, and run towards a healthier, more enlightened future.

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Photo: Generated with Dall-E