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From Fellrnr.com, Running tips
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* '''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 several studies that have shown that [[High Intensity Interval Training]] improves running economy. * '''Heavy Weight Training and Plyometrics'''. Studies show these interventions can improve running economy by as 4-5%. Heavy weight training is 10 or less repetitions at 70% of 1 repetition maximum, using leg press, squats, etc. Plyometrics are explosive movements, such as Jumps. See [[Plyometrics]] for more details.
=Measuring Running Economy=
In an ideal world, we'd be able 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). Such testing would require controlling the time of day, day of the week, diet, and footwear for each test<ref name="Pereira-1997"/> as well as specialist equipment that is not available to recreational runners. (Systems such as Cosmed's K5, PONE, and VO2 Master's VM Pro are becoming available, but cost thousands of dollars. Because this is not practical, the best measure we have of energy consumption is our [[Heart Rate]]. This is far from perfect, as [[Heart Rate]] [[Heart Rate Drift| can vary for other reasons besides supplying O<sub>2</sub> for energy production]]. However, I believe it is a useful approximation and so I developed the simpler "Relative Running Economy." I've created an improved version called "HR-Pwr" which used the power estimate from [[Stryd]] to give a more useful estimate.
