Running Economy and Efficiency

Together these efficiencies govern how efficient a runner is in a whole body sense, and their interaction and the fact that you can be much more efficient in one area than another, shows why running form improvement alone, does not necessarily make you a better and more efficient runner, and that's if they are correct improvements. 

If making changes, at first the athlete will become less efficient as they are learning a new skill, because their neural efficiency will drop, but over time your neural efficiency will adapt to the new motion and then the mechanical efficiency will improve.

This takes time, gradually changing and having patience.  

There are though, many runners who have bad form in some way and they are very efficient at running the wrong way. This is because they’d run so many miles that their body had become very efficient at running the wrong way. 

They become better at what they practice, even if what they practice has some wrong form.

Some times making slight changes to poor form may not be worth it for the effort to make those changes, and your body may already have compensated for your personal quirk and get's the best out of your own natural way of running.

This is personal and does not apply to the next person.

This is just one example of how some coaches and scientists have drawn the wrong conclusion from a set of data. Make sure you aren't one of those who makes that mistake.

So in practical terms, what can you do ? 

GET GOOD FORM

Sure, Paula Radcliffe set the world marathon record with her distinct loping gait and nodding head. But for mere mortals, floppy form means wasted energy. Research has shown that through practice you can become more economical. 

The more you rehearse, the more efficient you'll become, 

You don't necessarily have to analyse your stride; the learning occurs naturally as you gain experience. Practice running with good form at a pace that feels comfortable from start to finish. 

You shouldn't be huffing and puffing, or moving so slowly that it feels unnatural. Over time, your gait will become more efficient. 

If you're a beginner, just focus on gradually logging more miles on a regular basis. If you're more experienced, add speed work.

But for a distance runner and in general terms, having a mid-foot strike, with the plant under you and not out in front, and not over striding. A slight heel flick with the hamstring automatically pulling your leg through in a gravitational way to your next stride, and so using less energy. 

Think a tall upright carriage, not sinking low hips, but not bouncing up and down, a slightly bent leg trail leg coming through and not straight leading to foot plant. And look ahead by 20 metres or more not straight down, try to be light on you feet and not heavy slapping, and try not to have exaggerated arm movements.

You can practise this and be conscious of it in training, but run naturally when racing. Be patient this is a personal thing and do what suits you best.

Obviously there are some genetic factors in size and shape, capilliary and muscle fibre distribution etc that may predispose you to being a better distance runner / racer.

Obviously being at your best racing weight is more energy efficient and don't over develop upper body muscles as this is like racing with a full back pack.

So for distance runners don't over do the conditioning, core, gym work and weights, just keep it event specific and eliminating any imbalances. 

Light shoes and clothing are better, well fitting and not too flappy either. But in cold weather wear sufficient, so as not to waste energy if too cold.

Practice proprioceptive drills on a regular basis, to help posture and good form, to aid and practice good efficient movement.

GET POWER & STRENGTH 

Core Stability Exercises. Working on your Strength

Increasing the force in your stride will make your running feel easier. The more powerfully you can push off the ground, the less effort each stride will take, and ultimately it will be easier to run faster. You'll feel like you have more strength in reserve.

So try plyometrics in some form, whether explosive bounding movements that help you push off the ground, (could be on a hill). These exercises mimic parts of the running stride and help give you more push-off power on the road.

I actually like regular step up exercises, using a bench (lower if you are small), and something like left leg 30 steps in one minute, rest then same with right. progress to alternate steps of left and right. Moving on to a number of reps or variations on a theme. Usually these are done after an easy or steady run or part of a conditioning session.

Hill runs, reps and sprints, give you strength and power. Whether out and 10 - 20 sec sprints, longer 30 - 60mins hills, undulating fartlek, 2 - 3mins hill efforts, tempo sessions on hills or long climbs of 5 - 30mins, and obviously long off-road hilly runs.

Regular strides or fartlek at the end runs  for 5 - 10 efforts, 15 - 20 seconds is sufficient, with 5 on short runs and up to 10 on longer runs. I like to do approx 1 effort per 10 mins of length of run, not as a strict rule and not every day ie 30 - 50 mins : 4 - 5 strides, 55 - 75 mins : 6 - 7 strides, 80 - 90mins 10x maximum, but on longer runs may be too tired, depending on the objective of the run.

Obviously conditioning sessions, whether circuits, plyometrics, isometrics, yoga, pilates, core sessions etc

N.B. drop the volume and top end speed of intense sessions before important races, also keep any conditioning, circuits / core sessions light, as they all can leave you heavy legged and tight quads, taking the spring and freshness out of your legs, during the race.

TEMPO RUNNING 

(or High-End Aerobic Training) Tempo Running

So tempo running in various forms and objectives, and progressing that ability to run fast, but for longer and more comfortably, gives a better RE.

This is training at the very upper edge of aerobic running. Includes (LT),Lactate Threshold running, or (OBLA), on-set of blood lactate accumulation, lactate turn point, others use various names for this.

So the faster you are able to run at your lactate turnpoint, the faster you'll race.

What is usually called the lactate threshold / turnpoint, is at a pace approximately  10 - 30 seconds per mile slower than your current 10k race pace, dependant on how fast you are and current level of fitness.

And you should be able to hold that reasonably comfortably for up to an hour, ie roughly your 15k/ 10 mile race pace or ½ marathon pace for real fast guys.

This can be a straight run, progressing the time from 15 to 40mins, over the weeks.

It can be broken down into, long cruise repetitions, nearer to 10K pace, out and back tempo’s, acceleration runs or progression runs.

Or AT (Aerobic Threshold) which is essentially steady state aerobic running performed at your marathon pace for longer runs of 40 to 60mins, although marathon runners could periodically take this up to 75mins .

It’s faster and harder than your normal day to day steady maintenance running, but usually slower than your half marathon racing pace.

LSD : LONG STEADY RUNNING

THE LONG RUN

So what essential training effect and physical gains do LSD runs give you. Better running economy and efficiency

Increased mitochondria, multiplying your capillary system, improving your oxygen carrying capacity.

Increased glycogen storage, and increased fat utilization at race pace. The benefits of long runs are not just obtained by simply accumulating "time on your feet." 

Long, slow distance is often touted as the most effective way to train, but elite runners, have always known that would only prepare them to run a long way slowly, but that knowledge did not used to be widespread.

In my mind LSD is Long Steady Distance, and we realize that many of the physiological adaptations to long runs (e.g., increased glycogen storage, and increased fat utilization at race pace) are specific to your training pace.

So there are various forms of long run and actual length or time of the run that you can do at various times in your plan.

I prefer it on an empty stomach and then your body can experience the adaptations for fuel distribution, fat utilization etc ( I might take water on a 2 hour run when very hot.

N.B. You will have gains later on as you get lighter from

Obviously if less fit, then you need to take a drink on long runs when very hot, but gels are not needed when you train your body, to avoid the hitting wall effects.

The ability to up the pace to race pace in latter stages of long training runs, is essential to training for long races and marathons.

More to follow regarding putting this all into practice.