Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s summary of the latest sports science research explores what helps runners perform their best. Learn how geography influences endurance success, why plyometric and resistance training are both key for runners, and how protein—especially when paired with carbs—can fuel better results—read on!
Is Running Performance Linked to Where You Live?
This study examined the origins of the fastest 24-hour ultramarathon runners and found that most top performers come from countries of Eastern Europe. Researchers suggest that cultural and geographic influences—like exposure to high altitudes, regional diet staples, and training traditions—may play a role in shaping these athletes’ abilities. While this doesn’t mean you need to relocate to improve your running, incorporating aspects like altitude training or dietary changes could help you take your performance to the next level.
My thoughts: Want to improve your running? Moving to Eastern Europe might just help.
Plyometric or Resistance Training: What’s Better for Runners?
This study compared the effects of plyometric and resistance training on runners’ performance. Plyometric exercises, focusing on explosive movements like box jumps, improved sprint speed and agility. Resistance training, on the other hand, increased strength and endurance. The findings suggest that combining these approaches may offer the best benefits for runners looking to optimize speed, power, and overall performance.
My thoughts: While strength training benefits runners, I rarely see runners doing plyometric work. The forces put through the muscles when doing plyometrics are extremely high so I'm not surprised the study found that the outcome is similar in both. I suggest runners incorporate both types of training into their routine.
Why Protein May Be Better for Endurance Than Strength
This study challenged the belief that protein primarily benefits strength athletes, showing it may actually be more effective for endurance athletes. Endurance athletes experienced greater performance improvements with protein supplementation, especially when paired with carbohydrates, which enhanced absorption and recovery. Despite society’s current fear of sugar, this study reinforces the value of pairing carbs with protein for optimal results.
My thoughts: This study suggests protein may benefit endurance athletes more than strength athletes. Adding carbs to protein has consistently proven effective for performance and recovery, though sugar fears have made it rare in whey products.
That’s all for this week! If you learned something new and are curious to know more, head over to the Blonyx Blog or my growing list of weekly research summaries where I help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports science.
– Train hard!
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