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Scientific findings which can aid our running performance emerge by the month. So what did we learn in 2016? Peta Bee reviews the evidence and uncovers some rules to help you improve

LIFT WEIGHTS BEFORE YOU RUN

WEIGHT training after a run could be compromised, according to findings published in the Journal of Strength & Conditioning Research in October.

Male athletes were assessed during strength sessions that were completed after four different aerobic pre-workouts — including an easy 45-minute run, a steady 20-minute run, 5 x 3-minute intervals or 20 minutes steady running up a gradient of 6-9%.

The volunteers were asked to perform three sets of 6-10 repetitions at 70-80% of one repetition-maximum (1RM) of the five-exercise resistance session — which comprised the high pull, squat, bench press, deadlift and push press — after each of the runs. Results showed that they managed as many as 18.6% fewer total repetitions of the exercises compared to when they didn’t run beforehand.

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About AW – Athletics Weekly Magazine

THE BIG INTERVIEW 14 DAVID RUDISHA Why the Olympic 800m champion thought he was finished SPOTLIGHT 18 BRIANNA ROLLINS How the sprint-hurdler used a laidback approach to take Rio gold ACTION 36 LIVERPOOL CROSS Andy Butchart prevails over top field at Euro Cross trials, while Gemma Steel is leading woman PERFORMANCE 26 Sports science news 28 Athlete Insight – Sara Treacy 30 Dynamic warm-ups 32 Products – running headgear A BRIT ABROAD 20 Tim Hutchings laments the demise of the world cross country champs NEWS 6 Usain Bolt film premieres 8 GB relay women set for upgrade 10 Alex Yee keeps sport options open RESULTS & FIXTURES 46 Results round-up 57 What’s On fixtures guide REGULARS 24 Letters 25 Book reviews 34 Young Athlete – John Millar 61 Quiz – test your knowledge 62 Dip Finish