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Running lovers -

When it comes to running, there is a very wide spectrum of human experience. We all know someone who has the bug, who puts their shoes on and doesn’t seem to stop.

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Running haters -

On the other hand, we all know people who say they cannot conceive of anything worse than putting one foot in front of the other until failure!

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'Lazy and unmotivated' -

For a long time, people in the second group have been criticized. Many have thought of them as lazy, unmotivated, and ready to make excuses.

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The truth -

Increasingly, however, scientists are beginning to think that there may be something more at play.

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The role of genetics -

Indeed, recent research has shown that a person’s ability to improve their cardiovascular fitness (and therefore enjoy exercise) may largely be determined by their genes.

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The speed gene -

It is worth noting that scientists have been looking into the existence of a ‘speed gene’ for more than 20 years now.

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ACTN3 -

The gene referred to as the ‘speed gene’ is ACTN3, and it is responsible for regulating a particular protein produced in fast-twitch muscle fibers.

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Fast-twitch muscle fibers -

These fast-twitch muscle fibers have been found to abound in athletes who engage in power-based sports, such as sprinting and weightlifting.

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Digging deeper -

More recently, however, researchers in the UK have been looking more closely at how a person’s athletic ability may be determined by their genetic makeup.

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The study -

To begin with, a team at Essex University analyzed the genes of 45 men and women aged between 20 and 40.

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The task -

For a period of eight weeks, the study participants ran for 30 minutes three times a week. The researchers then looked at the participants’ improvement in cardio fitness.

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Hypothesis -

According to the lead researcher, he would expect to see a 10% improvement in cardio fitness over eight weeks.

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Standard deviation -

However, the results showed a big standard deviation. Some people improved by 20%, others by 5%, and some didn’t improve at all.

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Analyzing the results -

The team then compared these results with the genotype analysis of each of the runners.

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The link -

Sure enough, there was a positive correlation between the occurrence of genes for fitness and the ability to improve cardio fitness.

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'Fitness genes' -

Prior to the study, the team had identified 19 specific genes that were related to some sort of fitness variable.

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Many fitness genes -

According to the lead researcher, the people who improved their cardio fitness by 20% had all 19 of these positive genes.

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Few fitness genes -

By contrast, the people who improved only a little had only one or two of those positive genes.

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The 'warrior gene' -

An example of one of those genes is the so-called ‘warrior gene,’ which is associated with risk-taking and aggression.

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Survival instinct -

This is the gene that allows people to turn on their survival instinct, to make themselves think "I need to run."

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Looking at the numbers -

The study at Essex University found that only 31% of participants had the right genetic makeup to really make the most of their training.

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Beating the odds -

So, if you’re not part of that 31%, is it possible to beat your genetic indisposition and excel at running anyway? And, if so, how?

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Top tips -

For many people, the answer lies in training. One piece of advice from the experts is to incorporate some hill training into your running schedule.

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Hill training -

Find a short, sharp hill that you can run up for a maximum of 10 seconds. Walk back down, recover, and then go again.

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Interval training -

Another helpful session involves intervals, or ‘fartlek’ training. This is where you run fast for two or three minutes, slow for one minute, and then repeat.

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Interval training -

Since you are only running fast for a short period of time, you can afford to go slightly faster than you normally would.

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Health benefits -

It is worth remembering, too, that running is very beneficial to your health, even if you may not be the fastest athlete out there.

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Good for your bones -

Running is great not only for your heart, but studies have shown it is beneficial for your bones, too.

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Beneficial to mental health -

Furthermore, throwing on those running shoes and getting out there is great for your mental health and can even help you live longer.

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All in all -

As with many things, genes play an important but not necessarily defining role in determining athletic ability.

Sources: (BBC) (ScienceDaily) (Ancestry)

See also: The physical and mental health benefits of trail running

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