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I spent the last month testing and reviewing garmin forerunner 970And my biggest disappointment (one of only a few) was that I couldn’t use it to test my running economy, because that requires a heart rate monitor like the Garmin. HRM-600 Chest Strap. Plus, it lends considerable validity to Garmin’s running economy metric, knowing that it requires key inputs like heart rate, stride length, ground contraction time, vertical oscillation, and step speed loss.
There is a lot of talk about “running economy” at the moment. When I asked a running coach (who happens to be a good friend) what separates two athletes with similar cardiovascular fitness, he pointed to the concept of running economy. Now I’m considering purchasing an additional chest strap, as I’m so intrigued by this metric.
However, whenever a term moves from exercise science to trendy buzzwords – looking at you, VO2max – mainstream understanding can get distorted along the way, so let’s take a look at what this term really means to the average runner, and when it’s worth investing in devices that can accurately measure it for you.
What does a “moving economy” really mean?
At its core, running economy is straightforward: It measures how much oxygen (and therefore energy) your body uses to run at a certain speed. A runner with better economy uses less fuel to cover the same ground. Think of it like fuel efficiency in a car: Two cars may have identical engines, but one gets 40 miles per gallon while the other gets 28. And in both cases, your engine isn’t the only thing that matters.
while the economy is running Realistic, Measurable and TrainableI’ve noticed that “improve your running economy” has become a catch phrase associated with everything from $300 carbon-plated shoes to specific breathing techniques. Sadly, it’s not that simple. instead, science shows That running economy is shaped by factors like muscle fiber structure, tendon stiffness, training history and even your body’s ability to store elastic energy in connective tissue. Some of these factors respond to training, but others are largely genetic.
What do you think so far?
How to improve your running economy
The good news is that the most effective strategies are also the simplest – as long as you work at them consistently.
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Run more miles at easier efforts. just need to increase your base volume One of the most reliable methods To improve our ongoing economy. While running for miles trains your body to run efficiently, make sure you are actually running fairly easily. safely Increase your total volume. This means long and slow, people.
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Add progressions, not just intervals. Short accelerations (think 20-30 seconds), especially with comfortable technique, teach your neuromuscular system to fire more efficiently. Adding four to six steps after an easy run, two or three times per week, is a low-risk, high-return habit for improving economy.
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Strength training (with a purpose). Heavy resistance training – especially leg work, calf raises, and hip strengthening – is supported in a ton Research to improve the ongoing economy.
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Fix one aspect of your form at a time. Changing your moves based on slow motion video is usually counterproductive. Instead, pick one cue — a slightly higher cadence, a more relaxed jaw, lean forward from the ankles — and practice it during easy runs for a few weeks before adding another.
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Prioritize sleep and recovery. This comes as no surprise to anyone who has tried running while sleep-deprived, but runners perform better on less sleep. measurably worse economy. Remember: Your body adapts during rest, not during running.
bottom line
The importance of running the economy is commensurate with what it promotes, and this is something you can work to improve. Just remember that those improvements come from weeks, months and years of consistent work – they can’t be bought with a good pair of running shoes. If you’re looking for a practical framework to get started, try this: run more easy miles, increase strides and strength work, get enough sleep, and vary your form conservatively and deliberately. Once I start properly measuring my running economy with my Garmin devices, I’ll report back on how it’s working for me.
