STAY IN­JURY & STRESS-FREE

Keep one step ahead of in­jury risks and fa­tigue this spring

Trail Running (UK) - - Warm- Up -

1 FIT­NESS BEATS STRESS

Feel­ing the strain of of­fice life, with all its suf­fo­cat­ing dead­lines and aw­ful cof­fee? Get out­side and run at lunchtime. Univer­sity of Basel sci­en­tists stud­ied a group’s re­ac­tion to stress while fol­low­ing an ex­er­cise pro­gramme, and found that par­tic­i­pants’ per­cep­tion of stress and car­dio­vas­cu­lar risk facts were mod­er­ated by cor­re­spond­ing fit­ness lev­els. Proof that run­ning is the best stress-buster in all sea­sons. 2 TRAIN YOUR GREY MAT­TER Braini­acs at the Wake For­est School of Medicine in Amer­ica have con­firmed what many of us al­ready be­lieved – run­ning helps you stay smart. The re­searchers di­vided study par­tic­i­pants into two groups; one com­pleted reg­u­lar aer­o­bic ex­er­cise over a six-month pe­riod, while the other per­formed a stretch­ing regime. Both types of ex­er­cise im­proved brain func­tion in the tem­po­ral lobe – which sup­ports short-term me­mory – but the aer­o­bic ac­tiv­ity group’s to­tal brain vol­ume was higher af­ter­wards.

3 LESS IS MORE

Strip back your run­ning shoes’ cush­ion­ing and aim to land on the balls of your feet to help avoid in­jury, Univer­sity of Ex­eter ex­er­cise sci­en­tists ad­vise. Re­searchers com­pared forces act­ing on run­ners’ feet when they hit the ground in reg­u­lar run­ning shoes and in more min­i­mal­ist train­ers, with those in lighter shoes hav­ing a much di­min­ished ‘load­ing rate’ com­pared to others. Ba­si­cally, land­ing on your fore­foot rather than your heel lessens the im­pact of your foot strike. 4 HAR­NESS THE POWER OF HER­BI­VORES Veg­e­tar­ian ath­letes are of­ten warned they miss out on vi­tal fit­ness-boost­ing pro­teins, but Ari­zona State Univer­sity re­searchers have dis­pelled that myth. They tested the VO2 max and strength of both veg­gie and om­ni­vore ath­letes, as well as analysing their food di­aries. Re­sults showed that the veg­e­tar­i­ans’ car­diores­pi­ra­tory fit­ness was greater than their om­niv­o­rous coun­ter­parts, prov­ing that meat-free di­ets may im­prove aer­o­bic ca­pac­ity.

5 BULK UP YOUR BONES

Long-dis­tance run­ning – with all its repet­i­tive high-ve­loc­ity – must be bad for your bones, right? Wrong: new re­search from the Univer­sity of Leeds re­viewed 46 stud­ies on the re­la­tion­ship be­tween ex­er­cise and os­teoarthri­tis. The run­ners in the study had one of the low­est risks of de­vel­op­ing the bone dis­ease out of all the ac­tiv­i­ties tested, so there’s no rea­son to hold back. Brush off any nig­gling con­cerns and get out there!

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