A recent study has revealed that a blackcurrant extract may offer runners a “significant” enhancement in their performance, potentially allowing them to cover greater distances. The research focused on CurraNZ, a supplement that reportedly enabled participants to increase their running distance by an average of 328 meters.

The investigation involved 16 active male participants who consumed a 600mg dose of the supplement daily for a week. These men were chosen due to their regular engagement in sports or intermittent running, a form of high-intensity interval training (HIIT) known for its benefits in reducing body fat, lowering blood pressure, and improving heart rate.

Over the course of the study, the performance improvements varied among the participants, with the most significant increase being 38 percent and the least being 7.2 percent. This suggests that the blackcurrant extract could be a valuable addition to the training regimen of those looking to boost their running capabilities.

The men were selected as they regularly participate in sports or intermittent running, a form of high intensity interval training (HIIT) which has been hailed for its ability to lower body fat and blood pressure and strengthen heart rate.

While taking the supplement, the highest performance improvement was by 38 per cent while the lowest was 7.2 per cent.

Meanwhile, the total collective distance of the participants improved by 7.9 percent. 

The findings, by a team at the University of Chichester, were recently published in the Nutrients Journal.

Mark Willems, a professor of exercise physiology at the university called the findings ‘extremely encouraging’.

Blackcurrant extract could help boost runners performance helping them run an extra 328m

He said: ‘They show that individuals who consistently respond to blackcurrant, at least with high-intensity intermittent exercise, receive a substantial performance advantage.

‘Those who responded in both trials had consistently high responses. 

‘Those gains would normally be seen after anywhere between two to eight weeks of repeated sprint or high-intensity interval training.’

The supplement CurraNZ which comes in the form of a capsule contains extract of blackcurrants from New Zealand.

They are available to purchase on their website for £23.99 or on Amazon for £28.99.

It was a double-blinded study—meaning neither the researchers or participants knew who was having the placebo or the supplement.

The study was also crossover designed, which means each man had a time period where they took it, and another when they took a placebo.

Their performance was tested in five treadmill sessions over a period of 12 to 16 weeks.

The supplements that contain extract from blackcurrants from New Zealand cost £23.99

Kate Shilland, a British performance nutritionist called their findings ‘incredible’ saying it could provide a competitive advantage for athletes of all levels.

She said: ‘People often talk about searching for the one per cent gains because they really do make a difference.

‘This study showed that blackcurrant extract can provide an eight per cent to 16.7 per cent improvement in running distance in recreationally trained men, which is huge. 

‘The fact that runners were able to cover several hundred extra metres in repeated sprints shows just how powerful this supplement can be for stamina and recovery.

‘For team sports like football, these benefits could translate directly into better results on the field.

‘I would encourage teams consider making CurraNZ part of their training kit for the season ahead. 

‘The science is clear: It’s a simple addition that can deliver real, measurable improvements in performance.’

It comes just days after a physiotherapist revealed how to prevent getting injured after going for a run.

Physiotherapist Kim Johnson spoke to the Daily Mail about how to prevent running injuries

Kim Johnson, co-founder of gym and musculoskeletal physiotherapist, told the Daily Mail there are simple ways to lower risk of injury.

This included ensuring you warm up and cool down, staying on top of sleep, planning an exercise schedule and eating the right nutrition. 

 She said: ‘Really importantly, runners should pay attention to tight calves, sore Achilles tendons, stiff hips and heel pain on waking, which can signal plantar fasciitis.

‘Persistent tightness in one leg often means your body is compensating for overload somewhere else.

‘If you feel a sharp or pulling pain, stop running immediately. Continuing can turn a minor strain into a tear.

‘If it is general tiredness or a mild stitch, slow down and focus on steady breathing. A simple rule is that if your movement pattern changes because of pain, it is time to stop.’

Ms Johnson is an advocate of planning exercise, to ensure it’s about balance – not just miles – and that it includes a mix of strength, mobility and rest.

She said: ‘Strength training reinforces the muscles and tendons that absorb impact, particularly around the hips, glutes and calves.

‘I recommend two runs, two strength sessions a week as well as one lower-impact activity such as Pilates, which supports posture, core control and pelvic stability, all essential for efficient running.

‘Even one Pilates session a week can correct imbalances that build up from repetitive stride patterns.’