Running There are several components that make up running ability, including [[VO2max|V̇O<sub>2</sub>max]], and economy . [[VO2max|V̇O<sub>2</sub>max]] is how much the ability of our bodies to generate energy it takes you to runfor running and is the focus of a lot of our training. The better your economy, the faster Running Economy is how far and further fast you can runwith a given amount of energy. Running Good economy is obviously determined to some extent by biomechanical efficiency. Changes in things like arm movement and the amount a critical part of "bounce" can have a direct impact on running economy. However there , and [[Cadence]] is some evidence that biochemical changes may have a significant impact one element I recommend runners focus on running economy. For instance slow twitch =The Importance of Improving Running Economy=Running Economy can vary by as much as 30% between runners of a similar [[MuscleVO2max|musclesV̇O<sub>2</sub>max]] require less oxygen for the same level of work as fast which muscles do<ref name="Daniels-1985"/>. The two charts below show the [[VO2max|V̇O<sub>2</sub>max]] and running economy of Paula Radcliffe over a 10 year period<ref name="Jones2006"/>. Over that time Paula Radcliffe's race performance dramatically improved even though her [[VO2max|V̇O<sub>2</sub>max]] did not. This suggests that for elite athletes at least, improvements in running economy are critical.{| class="wikitable" |- valign="top"|[[File:PR VO2Max.jpg|none|thumb|500px300px|Paula Radcliffe’s Radcliffe's [[VO2max|V̇O<sub>2</sub>max]]]]|[[File:PR Running Economy.jpg|none|thumb|500px300px|Paula Radcliffe’s Radcliffe's Running Economy (V̇O<sub>2</sub> consumption at 16 Km/hr, 6:00 min/mile)]]|}=Improving Running Economy=There are several approaches that may improve your running economy. For details see [[The Science of Running Economy]].* '''Weight Loss'''. Losing weight can dramatically improve your running economy, as shown in my [[Running Calculator]]. (For those paying close attention, running economy is often normalized to the runner's weight, so that specific metric won't improve.)* '''Cadence'''. The right [[Cadence]] is a key to efficient running and avoiding injury. * '''Running Form'''. As well as Cadence, there are other aspects of [[Running Form]] that can improve running economy. For instance, step width can change running economy by 11%<ref name="Saunders-2004"/>. * '''High Intensity Interval Training'''. There are a number of studies that have shown that [[High Intensity Interval Training]] improves running economy.
=Measuring Running Economy=
To In an ideal world, we'd be able to easily measure our [[Running Economy]] and see if things are improving. If we could measure running economy you need to calculate our breath, find out how much O<sub>2</sub> we consumed and how much CO<sub>2</sub> we produce, we'd know how much energy we burned (and from fat or carbohydrate). Such testing would require controlling the time of day, day of the energy usedweek, diet, which normally requires wearing a mask linked and footwear for each test<ref name="Pereira-1997"/> as well as specialist equipment that is not available to a system that works out recreational runners. Because this is not practical, the oxygen usagebest measure we have of energy consumption is our [[Heart Rate]]. This is cumbersome far from perfect, as [[Heart Rate]] [[Heart Rate Drive| can vary for other reasons besides supplying O<sub>2</sub> for energy production]]. However, I believe it is a useful approximation and awkwardso I developed the simpler "Relative Running Economy."=Relative Running Economy=Given the difficulty of measuring Running Economy, so I use have developed a simple alternative that provides a relative value for Running Economy. This Relative Running Economy calculates a simpler approach value based on the number of how many heart beats per mileare used for the distance covered. The formula that is shown below and there are more details at [[Relative Running Economy]]. <blockquote><code>Total Beats = (Average [[Heart Rate]] – [[Resting Heart Rate]]) * Time in Minutes<br>Work Per Mile = Total Beats / Distance in Miles<br>Efficiency Calculator= 1 / Work Per Mile * 100,000<br></code></blockquote>Note that the difference between Heart Rate and [[Resting Heart Rate]] covers is used to calculate the heart beats used for movement. Ideally the Heart Rate for standing would be used, but typically Resting Heart Rate is taken seated or lying down. =How to use Relative Running Economy=The calculated Relative Running Economy cannot easily be used to compare different runners. It can be used as to track how your running economy is improving over time, though it is also influenced by changes in fitness. Over the details weeks and months of training your Relative Running Economy should gradually improve. For instance, I've seen my RRE go from 110-120 to 130-150 over a period of a few months. Sadly, I've also seen my RRE drop when I put on body fat (see [[Weight Loss and Performance]].) This evaluation of my fitness this proved to be remarkably useful to me. =Relative Running Economy to detect Glycogen Depletion=Another use for the calculationRelative Running Economy is to compare values within a run. [[Glycogen]] depletion will result in a drop in efficiency, and this can be seen in the efficiency value. The combination glycogen depletion causes more fat to be burned, and fat requires more oxygen to provide an equivalent amount of energy. The graph below shows my efficiency value during a long run, consisting of pacing a 3 hour marathon, then adding on 9 extra miles at a slower pace. You can see my efficiency value staying reasonably constant, with some variation for the hills, until about mile 19. From 19 to 26 you can see my efficiency value gradually dropping due to [[Glycogen]] depletion. After the marathon distance you can see some recovery as I refuel somewhat. [[File:Efficiency and glycogen depeletion.jpg|none|thumb|300px|Efficiency value over a 35 mile run.]]=References=<references><ref name="Saunders-2004"> PU. Saunders, DB. Pyne, RD. Telford, JA. Hawley, Factors affecting running economy and in trained distance runners., Sports Med, volume 34, issue 7, pages 465-85, 2004, PMID [http://www.ncbi.nlm.nih.gov/pubmed/15233599 15233599]</ref><ref name="Daniels-1985"> JT. Daniels, A physiologist's view of running economy., Med Sci Sports Exerc, volume 17, issue 3, pages 332-8, Jun 1985, PMID [VO2max|V̇Ohttp://www.ncbi.nlm.nih.gov/pubmed/3894870 3894870]</ref><subref name="Jones2006">Andrew M. Jones, The Physiology of the World Record Holder for the Women's Marathon, International journal of Sports Science and Coaching, volume 1, issue 2, 2006, pages 101–116, ISSN [http://www.worldcat.org/issn/1747-9541 1747-9541], doi [http://dx.doi.org/10.1260/174795406777641258 10.1260/174795406777641258]</subref><ref name="Pereira-1997">maxMA. Pereira, PS. Freedson, Intraindividual variation of running economy in highly trained and moderately trained males., Int J Sports Med, volume 18, issue 2, pages 118-24, Feb 1997, doi [http://dx.doi.org/10.1055/s-2007-972606 10.1055/s-2007-972606], PMID [http://www.ncbi.nlm.nih.gov/pubmed/9081268 9081268] is </ref><references/>[[VDOTCategory:Science]], which is a useful measure of a runners ability.