The Secret to Faster Running: Understanding and Improving Running Economy

Whether you are an elite athlete or a recreational runner, chances are you’ve heard of terms like VO2 max, lactate threshold, and perhaps even running economy. While the first two are often in the spotlight, running economy is a crucial, yet sometimes overlooked, component of distance running performance. Understanding and improving your running economy can lead to significant performance gains, regardless of your current fitness level. In this blog post, we’ll delve into what running economy is, why it matters, and how you can improve it.

What is Running Economy?

Running economy refers to the amount of energy a runner uses at a given pace. It is typically measured as the oxygen consumption (VO2) at a specific running speed, often expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Simply put, if two runners are moving at the same speed, the one with better running economy will use less energy and oxygen.

Think of it as the fuel efficiency of a car. Just as a more fuel-efficient car uses less gas to cover the same distance, a runner with better running economy uses less energy to run at the same speed. This efficiency can be a game-changer, especially in long-distance races where energy conservation is key.

Why Running Economy Matters

1. Performance Improvement: Better running economy allows you to run faster with the same amount of effort. This is particularly beneficial in distance running where sustaining a higher pace over time is crucial.
2. Energy Conservation: Efficient use of energy means you can maintain a steady pace for longer periods without fatiguing quickly. This is especially important in marathon and ultra-marathon races.
3. Enhanced Endurance: By using less energy at any given pace, you can spare your glycogen stores and delay the onset of fatigue, which is pivotal for long-distance events.

Factors Affecting Running Economy

Several factors influence running economy, including:

1. Biomechanics: Your running form and technique play a significant role. Proper alignment, stride length, and cadence can reduce energy expenditure.
2. Muscle Fiber Composition: Athletes with a higher proportion of slow-twitch muscle fibers tend to have better running economy because these fibers are more efficient at using oxygen.
3. Strength and Conditioning: Stronger muscles, particularly in the lower body, improve running efficiency by providing better support and propulsion.
4. Equipment: Lightweight and well-fitted running shoes can reduce the energy cost of running. Advances in shoe technology, such as carbon-plated shoes, have shown to improve running economy.
5. Training Status: Well-trained athletes generally have better running economy due to adaptations from consistent and varied training.

How to Improve Your Running Economy

1. Optimize Running Form

• Stride Length and Cadence: Aim for a cadence of around 180 steps per minute and a stride length that feels natural and efficient. Avoid overstriding, which can lead to inefficiency and injury.
• Posture: Maintain an upright posture with a slight forward lean from the ankles. Keep your head up and shoulders relaxed.
• Arm Movement: Keep your arms bent at 90 degrees, swinging them forward and backward without crossing the midline of your body.

2. Strength Training

Incorporate strength training exercises focusing on the lower body, core, and stabilizing muscles. Exercises like squats, lunges, and plyometrics can enhance muscle power and efficiency.

3. Plyometric Training

Plyometric exercises, such as jump squats and box jumps, improve neuromuscular coordination and the elastic properties of your muscles and tendons, leading to better running economy.

4. Interval Training

High-intensity interval training (HIIT) and tempo runs can boost your aerobic capacity and running economy. These workouts teach your body to run efficiently at higher speeds.

5. Proper Nutrition

Fueling your body with the right nutrients supports muscle function and recovery. A balanced diet rich in carbohydrates, proteins, and healthy fats is essential for optimal performance.

6. Rest and Recovery

Adequate rest and recovery are crucial for muscle repair and adaptation. Overtraining can negatively impact your running economy, so listen to your body and ensure you get enough sleep.

Conclusion

Running economy is a vital aspect of running performance that can often be overshadowed by more commonly discussed metrics like VO2 max and lactate threshold. However, by understanding and working to improve your running economy, you can become a more efficient and faster runner. Incorporating targeted training, optimizing your running form, and ensuring proper nutrition and recovery can lead to significant improvements. Remember, the goal is to run smarter, not just harder. Happy running!