You can often hear debate at the running club about what is right and what has been proved to be when it comes to all things running. Whilst some might sound like little more than old wives tales, the truth of the matter is that most things associated with running or sporting performance have more than likely been put under the microscope at some point or another and even the most minor subject has probably been studied under test conditions. The results are then pulled apart, deliberated over and then contested in much the same way they are at the club in the first place!

Here follows a selection of some of these studies from far and wide for the runner to debate on running club nights to come!

Carbohydrate replacement post run helps with recovery

There will be plenty of debate about what to eat and drink and when and the truth is that we are all different sizes, shapes and run with different efficiencies and levels of fitness. However researchers in Canada looked at a controlled group of runners who drank extra carb loaded drinks immediately after running to see what the outcome was. Under set criteria of exertion levels and with a blind placebo group running alongside, 90% of the carb replacement group averaged 17% longer efforts!

Breathing Pollutants

A Dublin study found that harder efforts in a busy city centre street (with more pollutants) reduced the amount of pollutants absorbed by the lungs by up to 17%, even though the extra effort made the group breathe harder and faster for the tests!

On the subject of Deep Breath

Eating more Omega 3 fatty acids could give you greater lung capacity. French scientists looked at a group of runners with controlled omega-3 supplementation Vs a placebo group. Lung functionality showed significant lung capacity increase in the omega group over those who received nothing.

Jumping for Strength

A Nigerian study concluded that jumping is a very effective way of developing leg muscle strength. A plyometric training test using depth jumping, rebound jumping and horizontal jumping was used on 4 separate groups, training for 3 hours a week over 12 weeks. Depth and Rebound jumping improved leg strength significantly, whilst horizontal jumping could build strength over a longer period.

And then time for some heavy weights?

Recent studies in Medicine, Science in Sports & Exercise claim that lifting heavy weights for precisely 11 minutes 3 times a week will help the individual lose weight and maintain fitness by raising long term metabolic rates!

I remember now!

New research in Seattle found that regular running/exercise can stave off the onset of memory problems that often come with ageing and improve existing issues with mental agility.

Beetroot Juice

A research programme from the University of Exeter showed that Beetroot juice can lead to increased performance and stamina for runners. A pint of Beetroot juice every day for a week showed a leap of 16% in endurance against a group who were given Blackcurrant cordial. High levels of nitrate found in Beetroot lead to a series of changes in the body sparking a widening of the blood vessels allowing greater intake of oxygen and an improved performance. Blood pressure lowers also which is good for a healthier heart as well.

Together with Tea you say?

Well Black tea anyway. Brazilian researchers claim that Black tea extract makes runners faster and recover quicker! 18 students were given a high potency teas supplement or a placebo for a period of time and statistics from previous performance was studied. Tea subjects produced higher peak power and reported less muscle soreness; recovering faster....

…and then how much Cherry Juice?

People who drank half a pint of Cherry juice twice a day for 2 weeks during training for a long distance running event reported much less muscle soreness after running. Oregon scientists believe the benefits are likely because of the Cherries natural anti-inflammation power – attributed to antioxidant compounds called anthocyanins which also give cherries their bright red colour.

Who could forget good old Caffeine though...

Recent UK research reconfirmed the physiological boost that caffeine provides. Loughborough University researchers looked at the effect of caffeine ingested prior and during endurance running to check the effects on the mental and physical aspects of the study group. Despite no real difference to heart rate the study did show enhanced performance to time of exhaustion. Mental alertness was also noted to be better towards the end of events.

Wynsport says - as with most things what you hear about or act upon to try and enhance your running and training is a personal choice and what works for one person does not necessarily work for another. Many new discoveries, research programmes or even titbits of advice are not always that feasible but in moderation trying different things out, giving them a chance to work and keeping track of any changes in performance is always interesting if nothing else. Good luck in your running and training programmes from Wynsport!