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New research shows runners can improve health and performance with less training
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Press Release: New research shows runners can improve health and performance with less training
Quote:
The new 10-20-30 training concept can improve both a person's running performance and health, despite a significant reduction in the total amount of training. This is the conclusion of a study from University of Copenhagen researchers just published in the renowned scientific Journal of Applied of Physiology.
Over the course of seven weeks, runners were able to improve performance on a 1500-metre run by 23 seconds and almost by a minute on a 5-km run – and this despite a 50 per cent reduction in their total amount of training. These are just some of the results from a research project involving 18 moderately trained runners following the 10-20-30 training concept developed by researchers from the Department of Exercise and Sport Sciences at the University of Copenhagen.
In addition to enhancing running performance, the runners from the project also had a significant decrease in blood pressure and a reduction in cholesterol in the blood.
"We were very surprised to see such an improvement in the health profile considering that the participants have been running for several years," says Professor Jens Bangsbo, Department of Exercise and Sport Sciences, who heads the project.
"The results show that the very intense training has a great potential for improving health status of already trained individuals," says Professor Bangsbo.
PhD student Thomas Gunnarsson adds that the emotional well-being of the participants also improved over the span of the project.
"We found a reduction in emotional stress when compared to control subjects continuing their normal training based on a recovery-stress questionnaire administered before and after the 7-week training period," explains Gunnarsson.
The 10-20-30 training concept
The 10-20-30 training concept consists of a 1-km warm-up at a low intensity followed by 3-4 blocks of 5 minutes running interspersed by 2 minutes of rest. Each block consists of 5 consecutive 1-minute intervals divided into 30, 20 and 10 seconds of running at a low, moderate and near maximal intensity, respectively.
30 minutes is all you need
According to Professor Bangsbo, the 10-20-30 training concept is easily adapted in a busy daily schedule as the time needed for training is low. A total of 20-30 minutes including warm-up is all that is needed. Since the 10-20-30 concept deals with relative speeds and includes low speed running and 2-minute rest periods, individuals with different fitness levels and training backgrounds can perform the 10-20-30 training together.
"The training was very inspiring. I could not wait to get out and run together with the others. Today, I am running much faster than I ever thought possible," says Katrine Dahl, one of the participants in the study.
Re: New research shows runners can improve health and performance with less training
The 10-20-30 training concept improves performance and health profile in moderately trained runners
Thomas Petursson Gunnarsson and Jens Bangsbo J Appl Physiol; published ahead of print
Quote:
The effect of an alteration from regular endurance to interval (10-20-30) training on the health profile, muscular adaptations, maximum oxygen uptake (VO2-max) and performance of runners was examined. Eighteen moderately trained individuals (6 females and 12 males; VO2-max: 52.2±1.5 ml.kg-1.min-1) (means±SE) were divided into a high intensity training (10-20-30; 3 females and 7 males) and a control (CON; 3 females and 5 males) group. For a 7-week intervention period the 10-20-30 replaced all training sessions with 10-20-30 training consisting of low, moderate and high speed running [<30%, <60% and >90% of maximal intensity] for 30, 20 and 10 s, respectively, in 3-4 5-min intervals interspersed by 2 min of recovery, reducing training volume by 54% (14±0.9 vs. 30.4±2.3 km.week-1) while CON continued the normal training. After the intervention period VO2-max in 10-20-30 was 4% higher, and performance in a 1500-m and a 5-K run improved (p<0.05) by 21 and 48 s, respectively. In 10-20-30, systolic blood pressure was reduced (p<0.05) by 5±2 mmHg, and total and LDL cholesterol was lowered (p<0.05) by 0.5±0.2 and 0.4±0.1 mmol.l-1, respectively. No alterations were observed in CON. Muscle membrane proteins and enzyme activity did not change in either of the groups. The present study shows that interval training with short 10-s near maximal bouts can improve performance and VO2-max despite a ~50% reduction in training volume. In addition, the 10-20-30 training regime lowers resting systolic blood pressure and blood cholesterol, suggesting a beneficial effect on the health profile of already trained individuals.
Re: New research shows runners can improve health and performance with less training
Quote:
Originally Posted by NewsBot
The 10-20-30 training concept improves performance and health profile in moderately trained runners
Thomas Petursson Gunnarsson and Jens Bangsbo J Appl Physiol; published ahead of print
Thanks, this looks very interesting. Not only for runners running short on time trying to fit in a quality work-out, but also for those starting up or getting over an injury of which would benefit from some less taxing conditioning work.
Re: New research shows runners can improve health and performance with less training
Quote:
Originally Posted by BEN-HUR
Thanks, this looks very interesting. Not only for runners running short on time trying to fit in a quality work-out, but also for those starting up or getting over an injury of which would benefit from some less taxing conditioning work.
I'm definitely giving it a go.
If you short on time why not do the 100-up. I hear its great, someone once used to break a world record, and I read about it in the NY Times, so it must be good
Re: New research shows runners can improve health and performance with less training
Quote:
Originally Posted by Craig Payne
If you short on time why not do the 100-up. I hear its great, someone once used to break a world record, and I read about it in the NY Times, so it must be good
Oh yes, Walter's exercise. Say maybe they should do research on this one being that it looks to be becoming popular. Read a little while ago that you were doing this one - have you noticed any fair dinkum (Aussie slang) improvements from the experience?
Re: New research shows runners can improve health and performance with less training
Quote:
Originally Posted by NewsBot
The 10-20-30 training concept improves performance and health profile in moderately trained runners
Honestly, I doubt that anyone familiar with the exercise physiology literature that has been done over the past 35 years will find anything new and/or exciting and/or revolutionary with this "new" research.
We have known for years that the intensity of exercise, rather than just the duration of exercise, can have tremendous effects on the physiology of exercise, including exercise performance parameters. This is why, for the past half century, competetive distance runners (and for that matter other athletes) just don't run long and slow, they also do intervals and fartlek workouts at running velocities often times faster than race pace on a scheduled basis in order to "peak" their aerobic capacity and neuromuscular coordination for racing for a given racing season.
In addition, in any research study such as this, care must be taken to rule out the extra training effects that come from having a coach present at training sessions versus no coach at training sessions and the effect that the presence or absence of coaching and competition may have on the physiological parameters being measured. Many times, just the act of studying runners in a supervised manner with a coach or researcher present will increase their fitness level versus letting them "run on their own".
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Kevin A. Kirby, DPM
Adjunct Associate Professor
Department of Applied Biomechanics
California School of Podiatric Medicine at Samuel Merritt College
Re: New research shows runners can improve health and performance with less training
Agree Dr. Kev; interval (which includes Fartlek) work is certainly the key to increased performance - particularly more so for middle distance events (which is what the subjects were tested over i.e. 1500m). 5000m is generally not classified as middle distance but these moderately trained subjects would most likely have benefited from the varying speed/intensity workouts (particularly at pace above race pace) for the 5000m.
I think though the issue with the study in question is the nature of the routine i.e. being pretty short - 30sec at <30%; 20sec at <60% and 10sec at >90% of maximal intensity X 5 for 5min. = 1 rep., done 3-4 times with 2min recov. inbetween. I feel it is really that 10sec efforts at over 90% intensity which is doing the job here - the 30% & 60% efforts is nothing really - well certainly not for a conditioned trained athlete, hence this workout will have limited effect on sub-elites/elites I would think.
Then there is the release of increased human growth hormone (HGH) within these subjects as the result of those 10sec. efforts which was also a likely factor in the results (which doesn't look to be considered within the paper).
Like I said on another thread - if you want to make it big in running you really do need to condition yourself to doing regular race specific workouts with adequate recovery inbetween. Recovery is just as important as the workout as you really need to absorb the effort you're putting in... it took me years to learn this lesson - & I still forget it (hence why coaches are important for most humans - as you suggested for motivation & guidance). The above cited workout may help one through a rough patch & yet still get some quality conditioning in without taxing the system too much.
Re: New research shows runners can improve health and performance with less training
There's a strength and conditioning coach I work with who put a guy through a training program for a marathon last year, and the guy never ran much more than 10k throughout the entire schedule (he was a very time poor City broker).
The program was based upon the research comparing high intensity interval training to endurance training (the more classic 16/52 program you read about) which shows that improvements in body composition, VO2 max and time trial performance are similar.
The City broker completed his marathon in under 4 hours (his main target) and managed to come through it all without picking up a single injury.
Re: New research shows runners can improve health and performance with less training
when I walk to get coffee, I am cognizant to walk the first 30 seconds slow, 20 seconds briskly, and the last 10 seconds very fast as I can see one of my employees about to take the last cup. This has helped my cardio and weight loss. I think last month I lost 5 ounces.
Steven
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New research shows runners can improve health and performance with less training
- & I still forget it 
(hence why coaches are important for most humans - as you suggested for motivation & guidance). The above cited workout may help one through a rough patch & yet still get some quality conditioning in without taxing the system too much.
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