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Created page with "File:Paula Radciffe NYC Marathon 2008 cropped.jpg|right|thumb|300px|Paula Radcliffe, the holder of the women's world record for the marathon (2:15:25) has gained much of her..."
[[File:Paula Radciffe NYC Marathon 2008 cropped.jpg|right|thumb|300px|Paula Radcliffe, the holder of the women's world record for the marathon (2:15:25) has gained much of her improvement through greater Running Economy.]]
[[Running Economy]] is how much energy it takes you to run. The better your economy, the faster and further you can run. Running economy is obviously determined to some extent by biomechanical efficiency. Changes in things like arm movement and the amount of "bounce" can have a direct impact on running economy. However there is some evidence that biochemical changes may have a significant impact on running economy. For instance slow twitch [[Muscle|muscles]] require less oxygen for the same level of work as fast which muscles do. Running Economy can vary by as much as 30% between runners of a similar [[VO2max|V̇O<sub>2</sub>max]]<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|300px|Paula Radcliffe's [[VO2max|V̇O<sub>2</sub>max]]]]
|[[File:PR Running Economy.jpg|none|thumb|300px|Paula Radcliffe's Running Economy (V̇O<sub>2</sub> consumption at 16 Km/hr, 6:00 min/mile)]]
|}
{{Skeleton}}
=Shoes=
The research on how shoes effect running economy is rather confusing, with many apparently contradictory findings in some areas. Some of the problems include:
* Many studies use a treadmill, which may have some level of cushioning built in. This has an obvious and profound effect on studies that are looking at how cushioned and un-cushioned footwear or barefoot running change running economy.
* Few studies controlled for [[Cadence]] or [[Foot Strike]], and barefoot has lower ground contact time<ref name="Divert-2005"/><ref name="Lohman-2011"/><ref name="Squadrone-2009"/>, and a higher cadence<ref name="Divert-2005"/><ref name="Squadrone-2009"/> than shod.
* The type of shoe, especially the raised heel may also influence outcome.
==Shoe Weight ==
Studies have consistently shown that heavier shoes reduce running economy<ref name="LussianaFabre2013"/><ref name="Burkett-1985"/><ref name="Sobhani-2014"/><ref name="Wierzbinski-2011"/>. Each 100g/3.5oz added to the weight of each shoe reduces running economy by about 1%<ref name="Franz-2012"/><ref name="Wierzbinski-2011"/><ref name="Frederick 1985"/><ref name="Frederick-1984"/>.
==Shoe Cushioning==
[[File:Reeves-2014-ShoeMass-RE.jpg|right|thumb|300px|Shoe mass against running economy<ref name="Reeves-2014"/>.Even on a cushioned treadmill, it appears that shoe cushioning can provide an improvement in running economy. The tests were performed at paces corresponding to various percentages of [[VO2max|V̇O<sub>2</sub>max]].]]
The results of studies that have compared barefoot and shod running (or running in un-cushioned and cushioned shoes) have provided conflicting information. Some studies show that running economy is worse when wearing shoes, with the bulk of the detrimental effect explained by the shoe weight. However, other studies have shown that the cushioning provided by shoes can compensate for the reduction in running economy due to shoe weight, and sometimes the shoes can actually be provide better economy than barefoot. I believe that the key to understanding this conflict lies in the type of running a surface that is used by the study. Not surprisingly, if a study uses a cushioned treadmill, the cushioning provided by the shoe does not confer any additional advantage over the barefoot condition. Of the 11 studies I found, 3 of the 4 studies using cushioned treadmills showed no improvement in running economy for shoe cushioning, while the 4 studies using un-cushioned treadmills and one using a cushioned treadmill showed an improvement for shoe cushioning. There were three studies that did not give sufficient information to determine the type of treadmill, and two showed no improvement while the remainder did. '''I conclude that a well cushioned running shoe can improve Running Economy by an estimated 2-3.5% compared with a weight matched un-cushioned shoe'''. In practice, most shoes will have a beneficial impact on Running Economy due to cushioning and a negative impact due to their weight.
* Studies on cushioned treadmills
** A thesis study showed that barefoot is more economic than shoed (New Balance M1500, 344-368g/shoe), but the same as shod when compensating for shoe mass<ref name="Flaherty-1994"/>. The barefoot condition had a greater [[Cadence]] than shod. The treadmill (Marquette model 1900) was cushioned.
** Habitually FFS runners are 2.4% more efficient in minimally shod (FiveFingers with) than cushioned (GEL-Cumulus 10) shoes at 9 min/mile pace and with weights to ensure equal mass<ref name="Perl-2012"/>. This study used a Vision T9250 treadmill that is cushioned, with a reputable reviewer rating as 6.8/10 for cushioning<ref name="treadmilldoctor.com"/>.
** A study compared barefoot (BFT), minimally shod (MS), and shod (SH) showed that BFT was 2.6-5.1% more efficient than SH<ref name="MooreJones2014"/>. The study also compared MS at the [[Cadence]] of BFT (165) and the cadence of SH (160), with an improvement only seen at the lower cadence. The participants had no prior barefoot or minimal running experience, and no adjustment was made for shoe mass. However, this study used a Woodway PPS treadmill with the manufacture claim that "Our patented Slat Belt running surface helps absorbs more of the impact than any other treadmill(<ref name="woodway.com"/>)".
** A study comparing barefoot running with the participants using their normal running shoes showed that barefoot condition had a 4.4% improvement in running economy<ref name="Reeves-2014"/>. However, 80% of the change in running economy could be explained by shoe mass. In fact, the slope of the line between shoe mass and running economy predicts that a shoe weighing 9.2oz/260g would have the same running economy has barefoot. The shoes used weighed between 8.5-15oz (239-430g). Interestingly while running economy improved, [[VO2max|V̇O<sub>2</sub>max]] did not. The treadmill used was a WoodWay Pro-XL, a highly cushioned "slatted" treadmill similar to the one noted above.
* Studies on un-cushioned treadmills
** Running in lightweight (150g/5.3oz, Nike Mayfly) shoes was 2% more efficient than barefoot<ref name="Franz-2012"/>. The study used runners with a midfoot [[Foot Strike]] and an un-cushioned treadmill (Quinton 1860).
** A thesis study showed that running in lightweight shoes (Nike Mayfly) was 3.4% more efficient than weight matched barefoot, and 2.1% more efficient than barefoot<ref name="Wierzbinski-2011"/>. The study used runners with a midfoot [[Foot Strike]] and an un-cushioned treadmill (Quinton 1860). When the weight of the Nike Mayfly shoes was doubled using weights, the running economy was still lower than barefoot. The study also added EVA foam to the treadmill surface, but this did not change the running economy of barefoot running. However, the cushioning was added in slabs, and participants noted that the gaps felt "like running on a trail".
** Running barefoot and in Nike 3.0 shoes had no difference in running economy on an un-cushioned treadmill (Quinton 1860)<ref name="Tung-2014"/>. However, adding 10mm of cushioning to the treadmill improved barefoot running economy by 1.9%<ref name="Tung-2014"/>. Using 20mm cushioning made no further improvement over 10mm.
** A comparison of barefoot and shoes weighing 150g and 350g showed the same running economy in barefoot and 150g shoes, but 3.6% lower running economy in 350g shoes<ref name="Divert-2008"/>. The treadmill used (ADAL 3D, HEF-Tecmachine) appears to be un-cushioned. This study also showed that compared with barefoot, shoes reduced the total energy required to run (work) without changing V̇O<ref name="Divert-2008"/>, suggesting that barefoot is using more elastic energy, further suggesting that the barefoot condition in this study uses forefoot strike<ref name="Ardigò-1995"/>.
* Unknown Treadmill
** Barefoot was 2.0% more economic than shod on a treadmill and 5.7% more economic on an indoor track<ref name="Hanson-2011"/>. However, the type of treadmill and indoor track was not described and may have been cushioned. No indication was given of the type or weight of the shoes used.
** Barefoot was 1.3% more efficient than running in 340g shoes, while Vibram FiveFingers was 2.8% more efficient<ref name="Squadrone-2009"/>. The [[Cadence]] was 91.2 barefoot, 88.3 in FiveFingers, and 86.0 in shoes. While it seems strange that the FiveFingers were more efficient than barefoot, I suspect this is likely to be a statistical anomaly due to the small sample size (8 runners). The runners were all experienced in barefoot running. It is unclear if the [http://www.zebris.de/english/medizin/medizin-kraftverteilungsmessung-fdmt.php?navanchor=1010043 Zebris FDM-T treadmill] is cushioned or not.
** A study using Nike Air shoes showed an average 2.4% improvement in running economy compared with firmer shoes of a similar weight<ref name="Frederick 1986"/>. The improvement in running the economy varied by individual, between 0.5% and 6%, SD=1.8%. No details of the type of treadmill used were recorded.
==Other Shoe Characteristics==
There are a handful of studies that have looked at other shoe characteristics, there is insufficient information to reach any conclusions.
* A study showed that a stiffer midsole results in improved running economy<ref name="Roy-2006"/>.
* A study has suggested that shoe comfort affects running economy, with the most comfortable shoes having the greatest economy<ref name="LuoStergiou2009"/>, but due to the many differences in the shoes used, the study seems too flawed to be of much use.
* A comparison of identical shoes, one made with EVA foam and the other with Adidas' softer "Boost" foam indicated that the softer foam had a 1% better running economy<ref name="WorobetsWannop2014"/>.
=Fatigue=
A short (30 minute) high intensity run does not change economy<ref name="Morgan-1990"/>, but economy deteriorates during a marathon run, possibly due to muscle damage and the need for greater neurological muscle activation to produce the force required to maintain pace<ref name="KyrPullinen2000"/>. However, a marathon run does not significantly change running biomechanics such as ground contact time<ref name="NicolKomi2007"/>.
=Breathing=
It takes energy to breathe, and this can have a significant impact on running economy.
=Glycogen depletion & Fat Burning=
Because burning fat requires more oxygen than carbohydrate, the switch to fat burning due to [[Glycogen]] Depletion means more oxygen is required. This does not directly change running economy as the energy required remains similar<ref name="KyrPullinen2000"/>. However, breathing rate becomes higher to supply the required oxygen, and the amount of oxygen extracted in each breath is lower, further driving the breathing rate.
=Heat=
TBD.
=DOMS=
[[Delayed Onset Muscle Soreness]] reduces running economy<ref name="BraunDutto2003"/><ref name="Smith-1992"/>.
=Flexibility=
[[File:Standing External Hip Rotation.jpg|right|thumb|200px|Greater Standing External Hip Rotation reduces running economy.]]
Greater flexibility reduces running economy. Runners with greater standing external hip rotation and dorsiflexion of the foot have poorer running economy<ref name="Craib-1996"/>. (Dorsiflexion of the foot is bending the ankle so the toes move towards the shin, which is what happens when you do a calf stretch. Standing External Hip Rotation is shown above.) Another study showed that greater overall flexibility is associated with poorer economy, with the most flexible third of the studied group using 9% more energy than the least flexible third<ref name="Gleim-1990"/>.
* '''Stretching Programs'''. Most studies show that [[Stretching]] programs do not reduce running economy<ref name="Nelson-2001"/><ref name="Godges-1993"/>.
* '''Stretching before running'''. One study<ref name="Wilson-2010"/> has shown that stretching directly before running reduces performance and running economy, but most studies indicate no impact<ref name="AllisonBailey2008"/><ref name="Hayes-2007"/>, even though the stretching impairs other muscular functioning. (One study on subjects with limited hip range of motion showed that stretching before running improved running economy<ref name="Godges-1989"/>, but the subjects were only tested with 4 minutes of running, and a steady state requires 4-15 minutes<ref name="Morgan-1989"/>).
=Body weight and fat percentage=
* '''Body Mass'''. Greater body mass is associated with better running economy<ref name="Bourdin-1993"/><ref name="Bergh-1991"/>. This may be because larger individuals can store more elastic energy on each step to reduce their energy consumption<ref name="Taboga-2012"/>.
* '''Body Fat'''. Perhaps surprisingly, obese individuals have similar running economy as leaner individuals<ref name="Taboga-2012"/>. Remember that running economy is energy used divided by weight. So the heavier you are, the more energy required overall, and more body fat results in a lower power output. So being overweight reduces your fitness (aerobic capacity) but not your running economy.
=Gender=
Women may improve their running economy in response to training more effectively than men<ref name="Bourdin-1993"/>.
=Muscle Fiber Types=
Fast twitch [[Muscle]] fibers require more energy to provide contraction than slow twitch muscles<ref name="Huxley-1974"/><ref name="Horowitz-1994"/><ref name="Coyle-1992"/>, so a runner with a higher proportion of slow twitch fibers will have better running economy.
=Running Dynamics=
* '''Cadence'''. A review of the scientific studies showed consistently that an increased [[Cadence]] reduces shock at the hip, knee, and ankle, vertical oscillation, and ground contact time<ref name="SchubertKempf2013"/>.
* '''Balance and step width'''. Maintaining side to side balance is estimated to cost 2% of the energy of running<ref name="ArellanoKram2011"/>. This may be due to step width, as increasing step width can reduce running economy by 11%<ref name="Arellano-2011"/>.
[[File:Step Width.jpg|right|thumb|200px|The blue line is the center line of the body and the red line indicates the center of the foot placement. The distance between the two lines is the step width.]]
* '''Arm Swing'''. While it obviously costs energy to swing the arms while running, this arm swing actually improves running economy<ref name="ArellanoKram2011"/><ref name="Arellano-2011"/>, probably by improving balance.
* '''Ground Contact Time'''. In a wide range of animals, from a 32g kangaroo rat to a 140Kg pony, the energy cost of running has been shown to be proportional to the time each foot spends in contact with the ground<ref name="KramTaylor1990"/>. The energy taken to run is mostly taken with supporting the weight of the body.
** Factors related to top running speed and economy
*** RE correlated to longer GCT
*** GCT measured at 5.8-6.6 m/s (4:37-4:04), then 3.3-5.56 m/s
*** RE measured at 3.9 m/s (6:50)
*** GCT differs FFS/RFS [http://www.ncbi.nlm.nih.gov/pubmed/3891372 http://www.ncbi.nlm.nih.gov/pubmed/3891372]
*** One study showed that longer GCT was correlated to better RE, but that study measured RW at 3.9 m/s (6:50 min/mile), and the correlation with longer GCT was only seen at speeds between 5.8-6.6 m/s (4:37-4:04 min/mile), rather radically faster.
** Neuromuscular characteristics and muscle power as determinants of 5-km running performance
*** 3.67 m•s – 7:18
*** 4.17 m•s 6:26
*** CV = 4.5, 6:00
*** Furthermore, REtrack2 correlated with the mean CT of constant velocity laps during the 5K (r = 0.64, P < 0.001).
*** REtread was measured as a steady-state oxygen uptake (V•O2, U mL•kg-'''0.75'''•min-1) (38)
*** Longer GCT has greater VO2 cost (poorer RE)
** Explosive-strength training improves 5-km running time by improving running economy and muscle power
*** Interesting – explosive training improves RE, decreases GCT, but control group has increased GCT
* '''Foot strike'''
** No difference in running economy, but higher work for FFS suggesting more elastic storage<ref name="Ardigò-1995"/>
** No difference between FFS/MFS and RFS except for habitual RFS doing FFS had a lower economy<ref name="GruberUmberger2013"/>
=Magnesium=
They is evidence that [[Magnesium]] deficiency increases the energy cost of exercise<ref name="Lukaski-2002"/>.
=Framework for Factors Effecting Running Economy=
[[File:Factors affecting running economy.jpg|none|thumb|500px|A schematic of the factors effecting running economy<ref name="Saunders-2004"/>.]]
=Notes=
Most studies use Oxygen use as a proxy for energy use, but this is not always accurate<ref name="FletcherEsau2009"/>. Measuring Running Economy is reasonably repeatable, with a CV of ~1-2%, though these variation are sufficient to cause issues in determining changes in economy due to different situations<ref name="Morgan-1994"/>.
=References=
<references>
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<ref name="Wierzbinski-2011">The separate effects of shoe mass and cushioning on the energetic cost of barefoot vs. shod running. Wierzbinski, Corbyn. University of Colorado at Boulder. Departmental Honors Thesis. http://digitool.library.colostate.edu///exlibris/dtl/d3_1/apache_media/L2V4bGlicmlzL2R0bC9kM18xL2FwYWNoZV9tZWRpYS8xMTkyODM=.pdf</ref>
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<ref name="Wilson-2010">JM. Wilson, LM. Hornbuckle, JS. Kim, C. Ugrinowitsch, SR. Lee, MC. Zourdos, B. Sommer, LB. Panton, Effects of static stretching on energy cost and running endurance performance., J Strength Cond Res, volume 24, issue 9, pages 2274-9, Sep 2010, doi [http://dx.doi.org/10.1519/JSC.0b013e3181b22ad6 10.1519/JSC.0b013e3181b22ad6], PMID [http://www.ncbi.nlm.nih.gov/pubmed/19918196 19918196]</ref>
<ref name="Hayes-2007">PR. Hayes, A. Walker, Pre-exercise stretching does not impact upon running economy., J Strength Cond Res, volume 21, issue 4, pages 1227-32, Nov 2007, doi [http://dx.doi.org/10.1519/R-19545.1 10.1519/R-19545.1], PMID [http://www.ncbi.nlm.nih.gov/pubmed/18076223 18076223]</ref>
<ref name="AllisonBailey2008">Sarah J. Allison, David M. Bailey, Jonathan P. Folland, Prolonged static stretching does not influence running economy despite changes in neuromuscular function, Journal of Sports Sciences, volume 26, issue 14, 2008, pages 1489–1495, ISSN [http://www.worldcat.org/issn/0264-0414 0264-0414], doi [http://dx.doi.org/10.1080/02640410802392715 10.1080/02640410802392715]</ref>
<ref name="Nelson-2001">AG. Nelson, J. Kokkonen, C. Eldredge, A. Cornwell, E. Glickman-Weiss, Chronic stretching and running economy., Scand J Med Sci Sports, volume 11, issue 5, pages 260-5, Oct 2001, PMID [http://www.ncbi.nlm.nih.gov/pubmed/11696209 11696209]</ref>
<ref name="Craib-1996"> MW. Craib, VA. Mitchell, KB. Fields, TR. Cooper, R. Hopewell, DW. Morgan, The association between flexibility and running economy in sub-elite male distance runners., Med Sci Sports Exerc, volume 28, issue 6, pages 737-43, Jun 1996, PMID [http://www.ncbi.nlm.nih.gov/pubmed/8784761 8784761]</ref>
<ref name="BraunDutto2003">William A. Braun, Darren J. Dutto, The effects of a single bout of downhill running and ensuing delayed onset of muscle soreness on running economy performed 48 h later, European Journal of Applied Physiology, volume 90, issue 1-2, 2003, pages 29–34, ISSN [http://www.worldcat.org/issn/1439-6319 1439-6319], doi [http://dx.doi.org/10.1007/s00421-003-0857-8 10.1007/s00421-003-0857-8]</ref>
<ref name="KyrPullinen2000">H. Kyröläinen, T. Pullinen, R. Candau, J. Avela, P. Huttunen, P. V. Komi, Effects of marathon running on running economy and kinematics, European Journal of Applied Physiology, volume 82, issue 4, 2000, pages 297–304, ISSN [http://www.worldcat.org/issn/1439-6319 1439-6319], doi [http://dx.doi.org/10.1007/s004210000219 10.1007/s004210000219]</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 [http://www.ncbi.nlm.nih.gov/pubmed/3894870 3894870]</ref>
<ref name="Saunders-2004"> PU. Saunders, DB. Pyne, RD. Telford, JA. Hawley, Factors affecting running economy 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="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]</ref>
<ref name="Morgan-1990"> DW. Morgan, PE. Martin, FD. Baldini, GS. Krahenbuhl, Effects of a prolonged maximal run on running economy and running mechanics., Med Sci Sports Exerc, volume 22, issue 6, pages 834-40, Dec 1990, PMID [http://www.ncbi.nlm.nih.gov/pubmed/2287262 2287262]</ref>
<ref name="NicolKomi2007">C. Nicol, P. V. Komi, P. Marconnet, Effects of marathon fatigue on running kinematics and economy, Scandinavian Journal of Medicine & Science in Sports, volume 1, issue 4, 2007, pages 195–204, ISSN [http://www.worldcat.org/issn/09057188 09057188], doi [http://dx.doi.org/10.1111/j.1600-0838.1991.tb00296.x 10.1111/j.1600-0838.1991.tb00296.x]</ref>
<ref name="Smith-1992"> Smith LL. Causes of delayed onset muscle soreness and the impact on athletic performance: a review. J Appl Sport Sci Res 1992; 6 (3): 135-41</ref>
<ref name="Godges-1993"> JJ. Godges, PG. MacRae, KA. Engelke, Effects of exercise on hip range of motion, trunk muscle performance, and gait economy., Phys Ther, volume 73, issue 7, pages 468-77, Jul 1993, PMID [http://www.ncbi.nlm.nih.gov/pubmed/8316580 8316580]</ref>
<ref name="Lukaski-2002">HC. Lukaski, FH. Nielsen, Dietary magnesium depletion affects metabolic responses during submaximal exercise in postmenopausal women., J Nutr, volume 132, issue 5, pages 930-5, May 2002, PMID [http://www.ncbi.nlm.nih.gov/pubmed/11983816 11983816]</ref>
<ref name="Tung-2014">KD. Tung, JR. Franz, R. Kram, A test of the metabolic cost of cushioning hypothesis during unshod and shod running., Med Sci Sports Exerc, volume 46, issue 2, pages 324-9, Feb 2014, doi [http://dx.doi.org/10.1249/MSS.0b013e3182a63b81 10.1249/MSS.0b013e3182a63b81], PMID [http://www.ncbi.nlm.nih.gov/pubmed/24441213 24441213]</ref>
<ref name="Roy-2006">JP. Roy, DJ. Stefanyshyn, Shoe midsole longitudinal bending stiffness and running economy, joint energy, and EMG., Med Sci Sports Exerc, volume 38, issue 3, pages 562-9, Mar 2006, doi [http://dx.doi.org/10.1249/01.mss.0000193562.22001.e8 10.1249/01.mss.0000193562.22001.e8], PMID [http://www.ncbi.nlm.nih.gov/pubmed/16540846 16540846]</ref>
<ref name="LuoStergiou2009">Geng Luo, Pro Stergiou, Jay Worobets, Benno Nigg, Darren Stefanyshyn, Improved footwear comfort reduces oxygen consumption during running, Footwear Science, volume 1, issue 1, 2009, pages 25–29, ISSN [http://www.worldcat.org/issn/1942-4280 1942-4280], doi [http://dx.doi.org/10.1080/19424280902993001 10.1080/19424280902993001]</ref>
<ref name="WorobetsWannop2014">Jay Worobets, John William Wannop, Elias Tomaras, Darren Stefanyshyn, Softer and more resilient running shoe cushioning properties enhance running economy, Footwear Science, volume 6, issue 3, 2014, pages 147–153, ISSN [http://www.worldcat.org/issn/1942-4280 1942-4280], doi [http://dx.doi.org/10.1080/19424280.2014.918184 10.1080/19424280.2014.918184]</ref>
<ref name="Frederick 1985">Frederick , E. C. The energy cost of load carriage on the feet during running. In: Winter, D.A., R. W. Norman, R. P. Wells, K. C. Hayes, and A. E. Patla (Editors), Biomechanics IX-B Human Kinetics Publ., Champaign, IL, pp.295-300, 1985</ref>
<ref name="Frederick 1986">Frederick, E.C., E.T. Howley, S.K. Powers. Lower oxygen cost while running in soft soled shoes. Research Quarterly 57: 174-177 , 1986</ref>
<ref name="Reeves-2014">KA. Reeves, J. Corbett, MJ. Barwood, Barefoot running improves economy at high intensities and peak treadmill velocity., J Sports Med Phys Fitness, Jul 2014, PMID [http://www.ncbi.nlm.nih.gov/pubmed/24998616 24998616]</ref>
<ref name="Frederick-1984">Frederick, E. C., Physiological and ergonomics factors in running shoe design. Applied Ergonomics 15(4): 281-287, 1984</ref>
<ref name="MooreJones2014">Isabel Sarah Moore, Andrew Jones, Sharon Dixon, The pursuit of improved running performance: Can changes in cushioning and somatosensory feedback influence running economy and injury risk?, Footwear Science, volume 6, issue 1, 2014, pages 1–11, ISSN [http://www.worldcat.org/issn/1942-4280 1942-4280], doi [http://dx.doi.org/10.1080/19424280.2013.873487 10.1080/19424280.2013.873487]</ref>
<ref name="treadmilldoctor.com">Vision T9250 Deluxe Treadmill Review, http://www.treadmilldoctor.com/vision-t9250-deluxe-treadmill-review-09, Accessed on 19 October 2014</ref>
<ref name="woodway.com">WOODWAY PPS Ultimate Medical Treadmill, http://medical.woodway.com/cardiac_rehab/cardiac_rehab_pps.html, Accessed on 19 October 2014</ref>
<ref name="Morgan-1994">DW. Morgan, MW. Craib, GS. Krahenbuhl, K. Woodall, S. Jordan, K. Filarski, C. Burleson, T. Williams, Daily variability in running economy among well-trained male and female distance runners., Res Q Exerc Sport, volume 65, issue 1, pages 72-7, Mar 1994, doi [http://dx.doi.org/10.1080/02701367.1994.10762210 10.1080/02701367.1994.10762210], PMID [http://www.ncbi.nlm.nih.gov/pubmed/8184214 8184214]</ref>
</references>
[[Running Economy]] is how much energy it takes you to run. The better your economy, the faster and further you can run. Running economy is obviously determined to some extent by biomechanical efficiency. Changes in things like arm movement and the amount of "bounce" can have a direct impact on running economy. However there is some evidence that biochemical changes may have a significant impact on running economy. For instance slow twitch [[Muscle|muscles]] require less oxygen for the same level of work as fast which muscles do. Running Economy can vary by as much as 30% between runners of a similar [[VO2max|V̇O<sub>2</sub>max]]<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|300px|Paula Radcliffe's [[VO2max|V̇O<sub>2</sub>max]]]]
|[[File:PR Running Economy.jpg|none|thumb|300px|Paula Radcliffe's Running Economy (V̇O<sub>2</sub> consumption at 16 Km/hr, 6:00 min/mile)]]
|}
{{Skeleton}}
=Shoes=
The research on how shoes effect running economy is rather confusing, with many apparently contradictory findings in some areas. Some of the problems include:
* Many studies use a treadmill, which may have some level of cushioning built in. This has an obvious and profound effect on studies that are looking at how cushioned and un-cushioned footwear or barefoot running change running economy.
* Few studies controlled for [[Cadence]] or [[Foot Strike]], and barefoot has lower ground contact time<ref name="Divert-2005"/><ref name="Lohman-2011"/><ref name="Squadrone-2009"/>, and a higher cadence<ref name="Divert-2005"/><ref name="Squadrone-2009"/> than shod.
* The type of shoe, especially the raised heel may also influence outcome.
==Shoe Weight ==
Studies have consistently shown that heavier shoes reduce running economy<ref name="LussianaFabre2013"/><ref name="Burkett-1985"/><ref name="Sobhani-2014"/><ref name="Wierzbinski-2011"/>. Each 100g/3.5oz added to the weight of each shoe reduces running economy by about 1%<ref name="Franz-2012"/><ref name="Wierzbinski-2011"/><ref name="Frederick 1985"/><ref name="Frederick-1984"/>.
==Shoe Cushioning==
[[File:Reeves-2014-ShoeMass-RE.jpg|right|thumb|300px|Shoe mass against running economy<ref name="Reeves-2014"/>.Even on a cushioned treadmill, it appears that shoe cushioning can provide an improvement in running economy. The tests were performed at paces corresponding to various percentages of [[VO2max|V̇O<sub>2</sub>max]].]]
The results of studies that have compared barefoot and shod running (or running in un-cushioned and cushioned shoes) have provided conflicting information. Some studies show that running economy is worse when wearing shoes, with the bulk of the detrimental effect explained by the shoe weight. However, other studies have shown that the cushioning provided by shoes can compensate for the reduction in running economy due to shoe weight, and sometimes the shoes can actually be provide better economy than barefoot. I believe that the key to understanding this conflict lies in the type of running a surface that is used by the study. Not surprisingly, if a study uses a cushioned treadmill, the cushioning provided by the shoe does not confer any additional advantage over the barefoot condition. Of the 11 studies I found, 3 of the 4 studies using cushioned treadmills showed no improvement in running economy for shoe cushioning, while the 4 studies using un-cushioned treadmills and one using a cushioned treadmill showed an improvement for shoe cushioning. There were three studies that did not give sufficient information to determine the type of treadmill, and two showed no improvement while the remainder did. '''I conclude that a well cushioned running shoe can improve Running Economy by an estimated 2-3.5% compared with a weight matched un-cushioned shoe'''. In practice, most shoes will have a beneficial impact on Running Economy due to cushioning and a negative impact due to their weight.
* Studies on cushioned treadmills
** A thesis study showed that barefoot is more economic than shoed (New Balance M1500, 344-368g/shoe), but the same as shod when compensating for shoe mass<ref name="Flaherty-1994"/>. The barefoot condition had a greater [[Cadence]] than shod. The treadmill (Marquette model 1900) was cushioned.
** Habitually FFS runners are 2.4% more efficient in minimally shod (FiveFingers with) than cushioned (GEL-Cumulus 10) shoes at 9 min/mile pace and with weights to ensure equal mass<ref name="Perl-2012"/>. This study used a Vision T9250 treadmill that is cushioned, with a reputable reviewer rating as 6.8/10 for cushioning<ref name="treadmilldoctor.com"/>.
** A study compared barefoot (BFT), minimally shod (MS), and shod (SH) showed that BFT was 2.6-5.1% more efficient than SH<ref name="MooreJones2014"/>. The study also compared MS at the [[Cadence]] of BFT (165) and the cadence of SH (160), with an improvement only seen at the lower cadence. The participants had no prior barefoot or minimal running experience, and no adjustment was made for shoe mass. However, this study used a Woodway PPS treadmill with the manufacture claim that "Our patented Slat Belt running surface helps absorbs more of the impact than any other treadmill(<ref name="woodway.com"/>)".
** A study comparing barefoot running with the participants using their normal running shoes showed that barefoot condition had a 4.4% improvement in running economy<ref name="Reeves-2014"/>. However, 80% of the change in running economy could be explained by shoe mass. In fact, the slope of the line between shoe mass and running economy predicts that a shoe weighing 9.2oz/260g would have the same running economy has barefoot. The shoes used weighed between 8.5-15oz (239-430g). Interestingly while running economy improved, [[VO2max|V̇O<sub>2</sub>max]] did not. The treadmill used was a WoodWay Pro-XL, a highly cushioned "slatted" treadmill similar to the one noted above.
* Studies on un-cushioned treadmills
** Running in lightweight (150g/5.3oz, Nike Mayfly) shoes was 2% more efficient than barefoot<ref name="Franz-2012"/>. The study used runners with a midfoot [[Foot Strike]] and an un-cushioned treadmill (Quinton 1860).
** A thesis study showed that running in lightweight shoes (Nike Mayfly) was 3.4% more efficient than weight matched barefoot, and 2.1% more efficient than barefoot<ref name="Wierzbinski-2011"/>. The study used runners with a midfoot [[Foot Strike]] and an un-cushioned treadmill (Quinton 1860). When the weight of the Nike Mayfly shoes was doubled using weights, the running economy was still lower than barefoot. The study also added EVA foam to the treadmill surface, but this did not change the running economy of barefoot running. However, the cushioning was added in slabs, and participants noted that the gaps felt "like running on a trail".
** Running barefoot and in Nike 3.0 shoes had no difference in running economy on an un-cushioned treadmill (Quinton 1860)<ref name="Tung-2014"/>. However, adding 10mm of cushioning to the treadmill improved barefoot running economy by 1.9%<ref name="Tung-2014"/>. Using 20mm cushioning made no further improvement over 10mm.
** A comparison of barefoot and shoes weighing 150g and 350g showed the same running economy in barefoot and 150g shoes, but 3.6% lower running economy in 350g shoes<ref name="Divert-2008"/>. The treadmill used (ADAL 3D, HEF-Tecmachine) appears to be un-cushioned. This study also showed that compared with barefoot, shoes reduced the total energy required to run (work) without changing V̇O<ref name="Divert-2008"/>, suggesting that barefoot is using more elastic energy, further suggesting that the barefoot condition in this study uses forefoot strike<ref name="Ardigò-1995"/>.
* Unknown Treadmill
** Barefoot was 2.0% more economic than shod on a treadmill and 5.7% more economic on an indoor track<ref name="Hanson-2011"/>. However, the type of treadmill and indoor track was not described and may have been cushioned. No indication was given of the type or weight of the shoes used.
** Barefoot was 1.3% more efficient than running in 340g shoes, while Vibram FiveFingers was 2.8% more efficient<ref name="Squadrone-2009"/>. The [[Cadence]] was 91.2 barefoot, 88.3 in FiveFingers, and 86.0 in shoes. While it seems strange that the FiveFingers were more efficient than barefoot, I suspect this is likely to be a statistical anomaly due to the small sample size (8 runners). The runners were all experienced in barefoot running. It is unclear if the [http://www.zebris.de/english/medizin/medizin-kraftverteilungsmessung-fdmt.php?navanchor=1010043 Zebris FDM-T treadmill] is cushioned or not.
** A study using Nike Air shoes showed an average 2.4% improvement in running economy compared with firmer shoes of a similar weight<ref name="Frederick 1986"/>. The improvement in running the economy varied by individual, between 0.5% and 6%, SD=1.8%. No details of the type of treadmill used were recorded.
==Other Shoe Characteristics==
There are a handful of studies that have looked at other shoe characteristics, there is insufficient information to reach any conclusions.
* A study showed that a stiffer midsole results in improved running economy<ref name="Roy-2006"/>.
* A study has suggested that shoe comfort affects running economy, with the most comfortable shoes having the greatest economy<ref name="LuoStergiou2009"/>, but due to the many differences in the shoes used, the study seems too flawed to be of much use.
* A comparison of identical shoes, one made with EVA foam and the other with Adidas' softer "Boost" foam indicated that the softer foam had a 1% better running economy<ref name="WorobetsWannop2014"/>.
=Fatigue=
A short (30 minute) high intensity run does not change economy<ref name="Morgan-1990"/>, but economy deteriorates during a marathon run, possibly due to muscle damage and the need for greater neurological muscle activation to produce the force required to maintain pace<ref name="KyrPullinen2000"/>. However, a marathon run does not significantly change running biomechanics such as ground contact time<ref name="NicolKomi2007"/>.
=Breathing=
It takes energy to breathe, and this can have a significant impact on running economy.
=Glycogen depletion & Fat Burning=
Because burning fat requires more oxygen than carbohydrate, the switch to fat burning due to [[Glycogen]] Depletion means more oxygen is required. This does not directly change running economy as the energy required remains similar<ref name="KyrPullinen2000"/>. However, breathing rate becomes higher to supply the required oxygen, and the amount of oxygen extracted in each breath is lower, further driving the breathing rate.
=Heat=
TBD.
=DOMS=
[[Delayed Onset Muscle Soreness]] reduces running economy<ref name="BraunDutto2003"/><ref name="Smith-1992"/>.
=Flexibility=
[[File:Standing External Hip Rotation.jpg|right|thumb|200px|Greater Standing External Hip Rotation reduces running economy.]]
Greater flexibility reduces running economy. Runners with greater standing external hip rotation and dorsiflexion of the foot have poorer running economy<ref name="Craib-1996"/>. (Dorsiflexion of the foot is bending the ankle so the toes move towards the shin, which is what happens when you do a calf stretch. Standing External Hip Rotation is shown above.) Another study showed that greater overall flexibility is associated with poorer economy, with the most flexible third of the studied group using 9% more energy than the least flexible third<ref name="Gleim-1990"/>.
* '''Stretching Programs'''. Most studies show that [[Stretching]] programs do not reduce running economy<ref name="Nelson-2001"/><ref name="Godges-1993"/>.
* '''Stretching before running'''. One study<ref name="Wilson-2010"/> has shown that stretching directly before running reduces performance and running economy, but most studies indicate no impact<ref name="AllisonBailey2008"/><ref name="Hayes-2007"/>, even though the stretching impairs other muscular functioning. (One study on subjects with limited hip range of motion showed that stretching before running improved running economy<ref name="Godges-1989"/>, but the subjects were only tested with 4 minutes of running, and a steady state requires 4-15 minutes<ref name="Morgan-1989"/>).
=Body weight and fat percentage=
* '''Body Mass'''. Greater body mass is associated with better running economy<ref name="Bourdin-1993"/><ref name="Bergh-1991"/>. This may be because larger individuals can store more elastic energy on each step to reduce their energy consumption<ref name="Taboga-2012"/>.
* '''Body Fat'''. Perhaps surprisingly, obese individuals have similar running economy as leaner individuals<ref name="Taboga-2012"/>. Remember that running economy is energy used divided by weight. So the heavier you are, the more energy required overall, and more body fat results in a lower power output. So being overweight reduces your fitness (aerobic capacity) but not your running economy.
=Gender=
Women may improve their running economy in response to training more effectively than men<ref name="Bourdin-1993"/>.
=Muscle Fiber Types=
Fast twitch [[Muscle]] fibers require more energy to provide contraction than slow twitch muscles<ref name="Huxley-1974"/><ref name="Horowitz-1994"/><ref name="Coyle-1992"/>, so a runner with a higher proportion of slow twitch fibers will have better running economy.
=Running Dynamics=
* '''Cadence'''. A review of the scientific studies showed consistently that an increased [[Cadence]] reduces shock at the hip, knee, and ankle, vertical oscillation, and ground contact time<ref name="SchubertKempf2013"/>.
* '''Balance and step width'''. Maintaining side to side balance is estimated to cost 2% of the energy of running<ref name="ArellanoKram2011"/>. This may be due to step width, as increasing step width can reduce running economy by 11%<ref name="Arellano-2011"/>.
[[File:Step Width.jpg|right|thumb|200px|The blue line is the center line of the body and the red line indicates the center of the foot placement. The distance between the two lines is the step width.]]
* '''Arm Swing'''. While it obviously costs energy to swing the arms while running, this arm swing actually improves running economy<ref name="ArellanoKram2011"/><ref name="Arellano-2011"/>, probably by improving balance.
* '''Ground Contact Time'''. In a wide range of animals, from a 32g kangaroo rat to a 140Kg pony, the energy cost of running has been shown to be proportional to the time each foot spends in contact with the ground<ref name="KramTaylor1990"/>. The energy taken to run is mostly taken with supporting the weight of the body.
** Factors related to top running speed and economy
*** RE correlated to longer GCT
*** GCT measured at 5.8-6.6 m/s (4:37-4:04), then 3.3-5.56 m/s
*** RE measured at 3.9 m/s (6:50)
*** GCT differs FFS/RFS [http://www.ncbi.nlm.nih.gov/pubmed/3891372 http://www.ncbi.nlm.nih.gov/pubmed/3891372]
*** One study showed that longer GCT was correlated to better RE, but that study measured RW at 3.9 m/s (6:50 min/mile), and the correlation with longer GCT was only seen at speeds between 5.8-6.6 m/s (4:37-4:04 min/mile), rather radically faster.
** Neuromuscular characteristics and muscle power as determinants of 5-km running performance
*** 3.67 m•s – 7:18
*** 4.17 m•s 6:26
*** CV = 4.5, 6:00
*** Furthermore, REtrack2 correlated with the mean CT of constant velocity laps during the 5K (r = 0.64, P < 0.001).
*** REtread was measured as a steady-state oxygen uptake (V•O2, U mL•kg-'''0.75'''•min-1) (38)
*** Longer GCT has greater VO2 cost (poorer RE)
** Explosive-strength training improves 5-km running time by improving running economy and muscle power
*** Interesting – explosive training improves RE, decreases GCT, but control group has increased GCT
* '''Foot strike'''
** No difference in running economy, but higher work for FFS suggesting more elastic storage<ref name="Ardigò-1995"/>
** No difference between FFS/MFS and RFS except for habitual RFS doing FFS had a lower economy<ref name="GruberUmberger2013"/>
=Magnesium=
They is evidence that [[Magnesium]] deficiency increases the energy cost of exercise<ref name="Lukaski-2002"/>.
=Framework for Factors Effecting Running Economy=
[[File:Factors affecting running economy.jpg|none|thumb|500px|A schematic of the factors effecting running economy<ref name="Saunders-2004"/>.]]
=Notes=
Most studies use Oxygen use as a proxy for energy use, but this is not always accurate<ref name="FletcherEsau2009"/>. Measuring Running Economy is reasonably repeatable, with a CV of ~1-2%, though these variation are sufficient to cause issues in determining changes in economy due to different situations<ref name="Morgan-1994"/>.
=References=
<references>
<ref name="Squadrone-2009">R. Squadrone, C. Gallozzi, Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners., J Sports Med Phys Fitness, volume 49, issue 1, pages 6-13, Mar 2009, PMID [http://www.ncbi.nlm.nih.gov/pubmed/19188889 19188889]</ref>
<ref name="Wierzbinski-2011">The separate effects of shoe mass and cushioning on the energetic cost of barefoot vs. shod running. Wierzbinski, Corbyn. University of Colorado at Boulder. Departmental Honors Thesis. http://digitool.library.colostate.edu///exlibris/dtl/d3_1/apache_media/L2V4bGlicmlzL2R0bC9kM18xL2FwYWNoZV9tZWRpYS8xMTkyODM=.pdf</ref>
<ref name="Divert-2008">C. Divert, G. Mornieux, P. Freychat, L. Baly, F. Mayer, A. Belli, Barefoot-shod running differences: shoe or mass effect?, Int J Sports Med, volume 29, issue 6, pages 512-8, Jun 2008, doi [http://dx.doi.org/10.1055/s-2007-989233 10.1055/s-2007-989233], PMID [http://www.ncbi.nlm.nih.gov/pubmed/18027308 18027308]</ref>
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