Changes

==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 O₂ we consumed and how much CO₂ 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 O₂ 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.  

<form method="get" action="/fellrnr/efficiency_wrapper.php" name="VDOTEfficiency">

==The Efficiency Calculation=Suunto Ambit App=The formula I have developed two apps that is used is<br><blockquote><code>Total Beats = (Average Heart Rate – Resting Heart Rate) * Time in Minutes<br> Work Per Mile = Total Beats calculate Relative Running Economy for the Suunto Ambit. One calculates a [http:/ Distance in Miles<br> Efficiency = 1 / Work Per Mile * 100,000<br><www.movescount.com/code><apps/blockquote>  ==What do app10034021-Average_Relative_Running_Economy moving average] and the efficiency numbers mean?==The number reflects how many times your heart beats when you run other a mile[http://www. The higher the number, the more efficient you are running and the less often your heart is beating over the distancemovescount. Because the numbers are based around your heart beat, they are mostly useful for comparing your runs or comparing parts of the same run, rather than for comparing different runners' performancecom/apps/app10034023-Smoothed_Relative_Running_Economy smoothed current value]. ===Changes in efficiency ==Garmin Utility=There are If you have a number of reasons why your efficiency can change. * Obviously changes in your running economy Garmin GPS, this utility will change analyze the TCX files to calculate efficiency numbers. For instance, a higher [[Cadence] should improve your economy and increase your efficiency numbersFile:Garmin Efficiency Screenshot. * Running up hill or downhill will dramatically change jpg|none|thumb|500px|Screen shot of the energy cost of running, so your efficiency numbers will changeGarmin Efficiency Calculator. If you want to compare you efficiency running uphill or downhill, ]]You can download it's best to compare numbers from the same slope[http://fellrnr. * Dehydration will cause your heart rate to rise for the same work effortcom//Utilities/GarminEfficiency/GarminEfficiency. Looking at changes in efficiency can be used to detect dehydrationexe http://fellrnr. * 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 mincom//Utilities/mile pace to a 6 minGarminEfficiency/mile pace, it will take time GarminEfficiency.exe]. Look for your heart rate to rise the tooltips that pop up in respond to the extra demandswhen you hover over an option; they'll provide some help.[[File:Garmin Efficiency Tooltip. Likewise, dropping your pace will have a similar lag before your heart rate dropsjpg|none|thumb|500px|An example tooltip that gives help. ]]==A more impressive alternative==The calculator below [[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 VO₂max, this calculation becomes somewhat more accurate, but should still be considered only a rough approximation. <html><style type="text/css">table.sample { border-width: 1px; border-spacing: 2px; border-style: outset; border-color: gray; border-collapse: collapse; background-color: rgb(255Overall, 255, 240);}tableI believe the simpler approach is better.sample th { border-width[[Category: 1px; padding: 1px; border-style: inset; border-color: gray; background-color: rgb(250, 240, 230); -moz-border-radius: 0px 0px 0px 0px;}table.sample td { border-width: 1px; padding: 1px; border-style: inset; border-color: gray; background-color: rgb(250, 240, 230); -moz-border-radius: 0px 0px 0px 0px;}</style><form method="get" action="/fellrnr/efficiency_wrapper2.php" name="VDOT"> <table class="sample2" > <tr> <td>Time</td> <td> <table class="sample"> <tr> <td><input maxlength="3" size="3" name="Hours" value="0"><br> </td> <td>Hours&nbsp;&nbsp;&nbsp;</td> <td><input maxlength="3" size="3" name="Minutes" value="0"></td> <td>Minutes&nbsp;&nbsp;&nbsp;</td> <td><input maxlength="3" size="3" name="Seconds" value="0"></td> <td>Seconds</td> </tr> </table> </td> </tr> <tr> <td>VO2max (if known)</td> <td><input maxlength="3" size="3" name="VO2max"></td> </tr> <tr> <td>Age</td> <td><input maxlength="3" size="3" name="Age"></td> </tr> <tr> <td>Body Weight</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tr> <td><input maxlength="3" size="3" name="Weight" value=""></td> <td> <select name="WeightUnits"> <option>Kg</option> <option selected="selected">Pounds</option> </select> </td> </tr> </table> </td> </tr> <tr> <td>Gender</td> <td> <select name="Gender"> <option>Female</option> <option selected="selected">Male</option> </select> </td> </tr> <tr><td>Average Heart Rate</td><td><input maxlength="3" size="3" name="AverageHeartRate" value="150"></td></tr> <tr><td>Distance (miles)</td><td><input maxlength="3" size="3" name="Distance" value="1"></td></tr> </table> <button name="Calculate">Calculate</button><br></html>Science]]