Recent research highlights two significant areas for runners: enhancing performance through nutritional supplements and preventing injuries through structured training and self-awareness. A study has suggested that a blackcurrant extract can offer a considerable performance boost to runners, enabling them to run further. Concurrently, a leading physiotherapist has provided essential guidance on how runners can safeguard themselves against common injuries.

The study, conducted by a team at the University of Chichester and published in the Nutrients Journal, investigated the effects of a blackcurrant supplement called CurraNZ. Researchers monitored the performance of 16 active men who consumed 600mg of the supplement daily for seven days. These men were selected for their regular participation in sports or high-intensity interval training (HIIT), known for its benefits in lowering body fat, blood pressure, and strengthening heart rate. The findings were compelling: participants, on average, ran an extra 328 meters. Individual performance improvements ranged from 7.2 percent to a remarkable 38 percent, while the total collective distance covered by participants improved by 7.9 percent.

Professor Mark Willems, an exercise physiologist at the University of Chichester, described these results as "extremely encouraging." He noted that individuals who consistently respond to blackcurrant extract, especially during high-intensity intermittent exercise, gain a substantial performance advantage. Such gains would typically require two to eight weeks of repeated sprint or high-intensity interval training. British performance nutritionist Kate Shilland echoed this sentiment, calling the findings "incredible" and suggesting a competitive advantage for athletes at all levels. She emphasized that an 8 to 16.7 percent improvement in running distance for recreationally trained men is "huge," translating into better stamina, recovery, and potentially improved results in team sports like football. CurraNZ, which comes in capsule form, contains extract from New Zealand blackcurrants and is available for purchase on their website for £23.99 or on Amazon for £28.99.

The study itself was rigorously designed as a double-blinded, crossover trial. This meant neither the researchers nor the participants knew who was receiving the active supplement versus a placebo at any given time. Each man underwent a period of taking the supplement and another period taking a placebo, with their performance assessed across five treadmill sessions over 12 to 16 weeks, ensuring robust data collection.

Complementing performance enhancement, preventing injuries is crucial for sustained running. Physiotherapist Kim Johnson, co-founder of a gym and a musculoskeletal physiotherapist, shared practical advice to mitigate injury risks. Key recommendations include thorough warm-ups and cool-downs, prioritizing adequate sleep, establishing a balanced exercise schedule, and maintaining proper nutrition.

Ms. Johnson particularly stressed the importance of listening to one's body and recognizing warning signs. Runners should pay close attention to tight calves, sore Achilles tendons, stiff hips, and heel pain upon waking, which could indicate plantar fasciitis. Persistent tightness in one leg might signal the body compensating for overload elsewhere. She advised stopping immediately if a sharp or pulling pain is felt, as continuing could escalate a minor strain into a tear. For general tiredness or a mild stitch, slowing down and focusing on steady breathing is appropriate. A simple rule to follow is: "If your movement pattern changes because of pain, it is time to stop."

Advocating for a holistic approach, Ms. Johnson highlighted that an effective exercise plan balances not just miles covered, but also incorporates strength, mobility, and rest. Strength training, in particular, reinforces the muscles and tendons vital for absorbing impact, focusing on areas like the hips, glutes, and calves. Her recommendation includes two runs and two strength sessions per week, supplemented by one lower-impact activity such as Pilates. Pilates supports posture, core control, and pelvic stability—all essential components for efficient running—and even a single weekly session can correct imbalances stemming from repetitive stride patterns.