How to Improve Running Economy: 7 Tips to Run More Efficiently

Ah, running economy! It’s a phrase I’ve found myself repeating more times than I can count over my years as a coach. From the early risers taking their first tentative jogging steps to the seasoned marathoners looking for that competitive edge, it’s the golden key everyone wants to grasp.

So, let’s dive deep into the world of running economy, shall we? By the end of this chat, you’ll not only understand what it means, but you’ll also have the tools to supercharge your own running game and learn how to improve running economy efficiently.

Understanding Running Economy: It’s All About Efficiency

Running economy (RE) is akin to the miles-per-gallon rating for cars. Simply put, it measures how much oxygen you consume while running at a particular pace. If Runner A uses less oxygen than Runner B while both are running at the same pace, then Runner A has a better (or more efficient) running economy. It’s a big deal because, in the world of running, oxygen is your fuel.

Factors That Influence Running Economy

Now, before we go dishing out the secrets to superior RE, it’s essential to grasp what impacts it.

• Biomechanics: It’s how your body moves. From stride length to foot placement, the mechanics of your running play a crucial role.
• Muscle Flexibility: Think of this as your muscles’ ability to act like springs. Greater flexibility can lead to better force return, improving your RE.
• Body Weight: In general, lighter runners tend to be more economical as they have less weight to move. That said, strength is essential – it’s about balance!

What Positively Affects Running Economy?

Here’s where we get to the good stuff – improving that RE. Just like tweaking the engine of a car or getting a professional tune-up, there are ways to boost your running efficiency.

1. Strength Training: No, you don’t need to be a bodybuilder. But incorporating weights into your regimen can enhance muscle power, which in turn can improve RE.
2. Hill Training: Running up those daunting hills (and yes, I’ve cursed them myself during many a morning run) can boost strength and flexibility in the leg muscles.
3. Practice Good Form: It might sound like a no-brainer, but you’d be surprised how many runners don’t maintain good form, especially when fatigued. Periodic check-ins with a coach or even video analysis can be golden.
4. Flexibility Exercises: Yoga, anyone? Increasing muscle and joint flexibility can help improve your stride efficiency.
5. Wear the Right Shoes: Not all shoes are created equal. The right pair can enhance your biomechanics and RE.

Economical Running vs. High Running Economy

These terms might sound similar, but there’s a subtle difference.

Economical running is the actual act of running in a manner that conserves energy. Think shorter strides, maintaining posture, and avoiding excessive arm movements. You’re looking to reduce unnecessary energy expenditure. It’s about running smarter, not harder.

On the flip side, a high running economy is more of a metric. When we say a runner has a high RE, we mean they’re using less oxygen (and thus, energy) for a given pace compared to another runner. They’re the fuel-efficient cars of the running world.

In Conclusion

A superior running economy isn’t just for the elites. With a little dedication, the right tools, and maybe a joke or two from your favorite running coach (wink), you can improve your RE and watch as those miles just fly by.

Whether you’re lacing up for the first time or you’ve got countless marathons under your belt, always remember: in the grand marathon of life, it’s not just about the destination but the journey… and how economically you run it!

So, let’s get out there and make every step count. And, if you ever need a chuckle during those tough sprints, you know where to find me. Happy running!