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From Fellrnr.com, Running tips
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* A study looked at runners with different foot strike patterns and compared them running with their habitual stride and intentionally modifying to an alternative foot strike<ref name="GruberUmberger2013"/>. The study found no differences with the exception of rear foot strike runners changing to a forefoot strike.
* Sub-elite rear foot strike runners are more economic than midfoot strike, and while a cadence was the same the rearfoot runners had a higher Ground Contact Time<ref name="Ogueta-Alday-2014"/>.
=Plyometrics & Heavy Weight Training=
A 2017 meta-analysis found that plyometrics and heavy weight training improved running economy by ~3.9%<ref name="Denadaide Aguiar2016"/>. Both interventions were similar in their improvement, with plyometrics having ~4.8% and heavy weight training ~3.7%. The benefits increased with training duration, with some benefit after 6-8 weeks and moderate-to-large benefits after 12-14 weeks. The vast majority of the studies used 2 or 3 training sessions per week, which makes sense given these are in addition to regular endurance training. Plyometrics are high speed movements, such as jumps, that combing rapid landing and push off (eccentric and concentric) forces<ref name="PaduloPeitz2018"/>. The plyometrics used in the running economy studies were jumps, squat jumps, drop jumps, hops, bounds, and sprints. Heavy weight training was defined as 10 or less repetitions at 70+% of 1 repetition maximum. The weight training used predominantly leg press and squats. As well as long term plyometrics, there's some suggestions that a warmup involving plyometrics could improve running economy in the following run<ref name="WeiYu2020"/>. The study used 2 sets of 8 repetitions of each of squat jumps, scissor jumps, and double leg bounds. I believe the mechanisms for both plyometrics and heavy weight training are similar, with both approaches recruiting all muscle fibers. There are no scientifically based recommendations for the structure or progression of plyometric training<ref name="DaviesRiemannManske2015"/>, but my thoughts are at [[Plyometrics]].
=Body weight and fat percentage=
The relationships between body weight, body fat, and running economy are not what you might expect.
<ref name=" KyröläinenBelli2001">Heikki Kyröläinen, Alain Belli, Paavo V. Komi, Biomechanical factors affecting running economy, Medicine and Science in Sports and Exercise, volume 33, issue 8, 2001, pages 1330–1337, ISSN [http://www.worldcat.org/issn/0195-9131 0195-9131], doi [http://dx.doi.org/10.1097/00005768-200108000-00014 10.1097/00005768-200108000-00014]</ref>
<ref name="StørenHelgerud2011">Øyvind Støren, Jan Helgerud, Jan Hoff, Running Stride Peak Forces Inversely Determine Running Economy in Elite Runners, Journal of Strength and Conditioning Research, volume 25, issue 1, 2011, pages 117–123, ISSN [http://www.worldcat.org/issn/1064-8011 1064-8011], doi [http://dx.doi.org/10.1519/JSC.0b013e3181b62c8a 10.1519/JSC.0b013e3181b62c8a]</ref>
<ref name="Denadaide Aguiar2016">Benedito Sérgio Denadai, Rafael Alves de Aguiar, Leonardo Coelho Rabello de Lima, Camila Coelho Greco, Fabrizio Caputo, Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis, Sports Medicine, volume 47, issue 3, 2016, pages 545–554, ISSN [http://www.worldcat.org/issn/0112-1642 0112-1642], doi [http://dx.doi.org/10.1007/s40279-016-0604-z 10.1007/s40279-016-0604-z]</ref>
<ref name="WeiYu2020">ChenGuang Wei, Liang Yu, Benedict Duncan, Andrew Renfree, A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes, Frontiers in Physiology, volume 11, 2020, ISSN [http://www.worldcat.org/issn/1664-042X 1664-042X], doi [http://dx.doi.org/10.3389/fphys.2020.00197 10.3389/fphys.2020.00197]</ref>
<ref name="PaduloPeitz2018">Johnny Padulo, Matti Peitz, Michael Behringer, Urs Granacher, A systematic review on the effects of resistance and plyometric training on physical fitness in youth- What do comparative studies tell us?, PLOS ONE, volume 13, issue 10, 2018, pages e0205525, ISSN [http://www.worldcat.org/issn/1932-6203 1932-6203], doi [http://dx.doi.org/10.1371/journal.pone.0205525 10.1371/journal.pone.0205525]</ref>
<ref name="DaviesRiemannManske2015">G Davies, BL Riemann, R Manske, CURRENT CONCEPTS OF PLYOMETRIC EXERCISE., International journal of sports physical therapy, volume 10, issue 6, 2015, ISSN [http://www.worldcat.org/issn/2159-2896 2159-2896], PMID [http://www.ncbi.nlm.nih.gov/pubmed/26618058 26618058], 4637913 !!pmc!!, pages 760–86</ref>
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