Academic News, Fitness News

Strength and conditioning training to improve your 5k run time

The 5k run is where endurance athletes can really pick up the pace as it is a relatively short distance race. It is one of the most common race distances and a good test for people fairly new to running. With the popularity of parkrun, 1,000’s of people run 5k every Saturday morning.

Would you like to know how you can improve your time? The latest research suggests you may want to move away from just running and bring some strength training into your programme.

The International Journal of Sports Physiology and Performance has published a study investigating the effects of a sport-specific maximal strength and conditioning programme on critical velocity (CV), anaerobic running distance (ARD) and 5k time trial performance (TT).

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Fitness News

Post run recovery – Do you need protein?

The International Journal of Sport Nutrition and Exercise Metabolism published by Human Kinetics has examined whether carbohydrate-protein ingestion influences muscle glycogen metabolism during short-term recovery from exhaustive treadmill running and subsequent exercise.

Six endurance-trained individuals underwent two trials in a randomised double-blind design, each involving an initial run-to-exhaustion at 70% VO2max (Run-1) followed by 4-hour recovery and subsequent run-to-exhaustion at 70% VO2max (Run-2).

Beverages were ingested at 30-min intervals during recovery, one group had a drink consuming carbohydrate-protein (0.8 g carbohydrate·kg body mass [BM-1]·h-1 plus 0.4 g protein·kg BM-1·h-1) this we will call CHO-P. The other had isocaloric carbohydrate (1.2 g carbohydrate·kg BM-1·h-1) which we will call CHO.

The results found that the addition of protein did not alter muscle glycogen utilisation or time to fatigue during repeated exhaustive running.

Read the full journal

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Fitness News

What is Parkrun? An introduction for the uninitiated

You may have heard the name. You may have even unknowingly witnessed one yourself. Perhaps as you took the dog for an early morning weekend stroll? What appears at first to be a random assortment of people, running en masse in the general direction of …?  But what is, in fact, Parkrun. What’s Parkrun? Who’s it for? Why bother? All fair questions we’ll attempt to answer in this short blog post. Yes, it’s everything you ever wanted to know about Parkrun but were too out of breath to ask. Continue reading

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Fitness News

‘Run and Talk’ campaign launched by England Athletics

To support World Mental Health Day on the 10th October, England Athletics is encouraging the nation to #runandtalk to improve their mental well-being through running.

From the 8th-14th October, England Athletics are encouraging people to run a mile or further and to chat to their running partner or group at the same time. During the week, England Athletics clubs and groups across the country will also host organised runs to help get more people to #runandtalk.

The #runandtalk campaign aims to improve mental health through running in England:

  • Getting people talking about mental health, sharing their experiences and removing stigma
  • Raising awareness of mental health problems
  • Supporting people experiencing mental health problems to be physically active through running, whether that is to support them in starting, returning to or continuing to run

To find out how to get involved, sign up on Facebook.

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