Run for your life

There are many health benefits to heading out for a jog. But how can you pep up your performance? JAMES MOORE discovers more...

HAVE AN ESPRESSO

OLYMPIC gold medal-winning legend Sir Mo Farah drinks coffee 20 minutes before a race, and there’s plenty of evidence that it can help you run faster.

The key is thought to be the caffeine in the drink. A report in the British Journal of Sports Science found people who drank coffee before running 1,500 metres on the treadmill finished 4.2 seconds faster than those who hadn’t.

CAN’T BE BEET

Experts have found including beetroot in your diet really could help you power up when striding out.

A study from St Louis University in the US found it could speed up running times over 5km compared with other foods with the same number of calories. Other studies have shown beetroot can help increase stamina. The effect is thought to be down to the nitrate content. There’s also evidence dark chocolate provides similar benefits.

MAKE TRACKS

Listening to music can make running more interesting, and it can increase your endurance by 15%, said Brunel University London research.

Other research, from Edinburgh

identified that the right motivational playlist could be crucial, with tracks such as Survivor’s Eye Of The Tiger and Kanye West’s Power being top choices.

GRIN AND BEAR IT

Try smiling as you run. It can increase efficiency and help you save energy over long distances, according to a study in the journal of Sport and Exercise.

Grinning also helped runners consume 2.2% less oxygen. It is believed smiling can help runners feel more relaxed.

JUMP TO IT

Try plyometrics, also known as “jump training”. These fast, explosive exercises could increase your speed over 10km, according to a study by the University of Nebraska. And if you find yourself reaching a running plateau, add in some weights. A study in the journal MedUniversity, icine and Science in Sports and Exercise found mixing things up with some strength training could help make you a stronger runner.

TIME IT

The jury is out on what time of day it’s best to go for a run, though running early can help you avoid poor air quality. But don’t stress if you haven’t got much time.

Intense running for less than five minutes has the same benefits for the heart as a 45-minute jogging session, according to experts at Curtin University in Australia.

Another study showed just seven minutes of running a day could have significant health benefits.

STYLE COUNTS

Runners who exercise outdoors tend to expend more energy than those in the gym – plus it improves their mood. If you are on a treadmill, though, try doing it in front of a mirror. Researchers at Teesside University found watching your reflection can help you coordinate your limbs better.

DOUBLE YOUR EFFORTS

Several studies have shown running with a group, a friend or your partner can encourage you to stay on track with your regime and even go further. And an added bonus is that one survey found that 66% of runners had more sex when they ran with their partner.

SHOE IN

Make sure you’ve got some good footwear – but you don’t necessarily have to shell out on expensive trainers. Although it is unclear why, one Swiss study found runners wearing expensive shoes were actually more likely to get injured.