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Relative Running Economy

1,756 bytes removed, 19:49, 7 July 2015
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==Introduction==There are two components to running ability; fitness and economy. Fitness is the ability of our bodies to generate energy for running and is the focus of a lot of our training. Economy is how far and fast you can run with a given amount of energy. Good economy is a critical part of running, and Because [[CadenceRunning Economy]] is one element I focus on. ==Measuring Efficiency==In an ideal world, we’d be able so important but so hard to easily measure our [[Running Economy]] and see if things are improving. If we could measure 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). Sadly, I've developed this is not practical, so the best measure we have of energy consumption is our heart ratesimple alternative. This Relative Running Economy is far from perfect, as based on how many heart rate can vary beats are used for other reasons besides supplying O<sub>2</sub> for energy production. However, I believe it is a useful approximationthe distance covered as described in [[Running Economy]]. ==The Online Calculator==Assuming you know the distance you ran, your average heart rate [[Heart Rate]] and the time it took, you can calculate your efficiency. If you know your resting heart rate[[Resting Heart Rate]], enter that as well to optimize the calculation.  
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=Suunto Ambit App=I have developed two apps that calculate Relative Running Economy for the Suunto Ambit. One calculates a [http://www.movescount.com/apps/app10034021-Average_Relative_Running_Economy moving average] and the other a [http://www.movescount.com/apps/app10034023-Smoothed_Relative_Running_Economy smoothed current value]. =The Garmin Utility==If you have a Garmin GPS, this utility will analyze the TCX files to calculate efficiency. [[File:Garmin Efficiency Screenshot.jpg|none|thumb|500px|Screen shot of the Garmin Efficiency Calculator.]]You can download it from [http://fellrnr.com//Utilities/GarminEfficiency/GarminEfficiency.exe (you'll need [http://www.microsoftfellrnr.com/download/enUtilities/GarminEfficiency/detailsGarminEfficiency.aspx?id=17851 .NET 4.0exe] if it's not already installed.) ==The Efficiency Calculation==The formula Look for the tooltips that is used is<br><blockquote><code>Total Beats = (Average Heart Rate – Resting Heart Rate) * Time in Minutes<br> Work Per Mile = Total Beats / Distance in Miles<br> Efficiency = 1 / Work Per Mile * 100,000<br></code></blockquote>  ==What do the efficiency numbers mean?==The number reflects how many times your heart beats pop up when you run a mile. The higher the number, the more efficient you are running and the less often your heart is beating hover over the distance. Because the numbers are based around your heart beat, an option; they are mostly useful for comparing your runs or comparing parts of the same run, rather than for comparing different runners' performancell provide some help. ===Changes in efficiency ===There are a number of reasons why your efficiency can change[[File:Garmin Efficiency Tooltip. * Obviously changes in your running economy will change the efficiency numbersjpg|none|thumb|500px|An example tooltip that gives help. For instance, a higher [Cadence] should improve your economy and increase your efficiency numbers. * Running up hill or downhill will dramatically change the energy cost of running, so your efficiency numbers will change. If you want to compare you efficiency running uphill or downhill, it's best to compare numbers from the same slope. * Dehydration will cause your heart rate to rise for the same work effort. Looking at changes in efficiency can be used to detect dehydration. * If you look at your efficiency numbers for speed work, your heart rate will tend to lag behind your work effort. If you change from running at a 9 min/mile pace to a 6 min/mile pace, it will take time for your heart rate to rise up in respond to the extra demands. Likewise, dropping your pace will have a similar lag before your heart rate drops. ]==A more impressive alternative==[[Alternative Efficiency Calculator]] uses age, gender, and weight to calculate Calories consumed, and therefore estimate the absolute efficiency. While this is more impressive and allows for comparison between runners, it makes quite a few assumptions in the calculations. If you know your VO<sub>2</sub>max, this calculation becomes somewhat more accurate, but should still be considered only a rough approximation.Overall, I believe the simpler approach is better. [[Category:Science]]

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