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Runners: Train less and be faster

Date:
November 15, 2009
Source:
University of Copenhagen
Summary:
A new scientific study demonstrates that by reducing the volume of training by 25% and introducing speed endurance training, endurance trained runners can improve not only short-term but also long-term performance.

In a recent scientific study just published in the Journal of Applied Physiology, Bangsbo and co-workers demonstrate that by reducing the volume of training by 25% and introducing the so-called speed endurance training (6-12 30-s sprint runs 3-4 times a week), endurance trained runners can improve not only short-term but also long-term performance.

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Thus, the runners improved their 10-km time by 1 min from 37.3 to 36.3 min after just 6-9 weeks of changed training. Six of the participating 12 runners obtained a new personal record on the 10-km, despite having been training for more than 4 years. The most impressive achievement was the one runner who lowered the time with more than 2 minutes from 37.5 til 35.4 min. In addition, performance in a 30-s sprint test and an intense exhaustive run (about 2 minutes) was improved by 7% and 36%, respectively. In agreement, the authors have previously shown that an 85% reduction in training volume can improve short-term performance (see right column).

In association with the improved performance the amount of muscle Na+/K+ pumps was elevated and the rate of accumulation of potassium during exercise was lowered, and it is speculated that this may play a significant role for the increased performance.


Story Source:

The above story is based on materials provided by University of Copenhagen. Note: Materials may be edited for content and length.


Journal Reference:

  1. Bangsbo J, Gunnarsson TP, Wendell J, Nybo L, Thomassen M. Reduced volume and increased training intensity elevate muscle Na /K pump {alpha}2-subunit expression as well as short- and long-term work capacity in humans. Journal of Applied Physiology, Oct 1, 2009

Cite This Page:

University of Copenhagen. "Runners: Train less and be faster." ScienceDaily. ScienceDaily, 15 November 2009. <www.sciencedaily.com/releases/2009/11/091111122026.htm>.
University of Copenhagen. (2009, November 15). Runners: Train less and be faster. ScienceDaily. Retrieved November 22, 2014 from www.sciencedaily.com/releases/2009/11/091111122026.htm
University of Copenhagen. "Runners: Train less and be faster." ScienceDaily. www.sciencedaily.com/releases/2009/11/091111122026.htm (accessed November 22, 2014).

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