Running Economy and Why It Matters
What is it and why is it so important for endurance performance? When running as a teen, I would be told that I 'look really graceful' and 'make it look easy’. Nice enough as a compliment but then it got me thinking, does it matter? Does my running style, my form and skinny legs matter to my potential as an athlete? This question took me all the way to university, where I learned that the answer is quite simply, yes.
The concept of running economy is not a new one. Ever since we started seeing people who looked, weighed and trained the same, we've tried to find the single reason for their differences in performance. This has gained even more coverage since the emergence and dominance of East African runners. It is at the point now, that every 'Runners World' article seems to have a feature on ‘How to be a more economical runner’. But what is it, what affects it and what practical things can be done to improve it?
What is Running Economy?
Running Economy is the amount of oxygen used at a given sub maximal velocity, basically how much oxygen you use for a given pace.
It’s usually expressed as ml.kg-1.min-1. In other words millilitres of oxygen used per kilogram of mass per minute. You measure it by analysing the differences of oxygen between inhaled vs. exhaled gas whilst running at a steady submaximal state.
What determines Running Economy?
Think about the body as a machine, you’ve got your engine, pistons, fuel injectors, sequencing program and hundreds of other nuts, bolts and working parts. Every single one of these components has a level of economy, lots of energy is lost to things like heat, combustion and friction. If you add up the efficiency of all the individual you are left with the 'holy grail' for endurance running, an athletes running economy. In the image below you can see how complex the situation is.
At the top of this chart sits genetics, the 'born to run gene’. There are certain populations that, through evolution and environment, have more running friendly genetics. This doesn't mean you can't be an amazing runner, it just means that some people are predisposed to be good. However, we all know that to be excellent at something you need; hard work, individualised training and the will to succeed. This will get you significantly further than genetics alone. Make sure you maximise your potential.
What training and life factors effect running economy?
As you can see from the image below, various factors have been shown to positively effect running economy! The tricky part is determining what has the most effect and if the practical implications of these are well, practical. What can be added to everyday training, in terms of running type, strength or nutrition, to make an athlete run the same speed for less oxygen or cover a greater distance in less time?
What should I do?
See the summary above of interventions that can affect running economy. Don't suddenly make massive changes and try to do everything at once. Sit down with your coach and look at introducing small things into your current training. Doing these things consistently will give you and your coach a chance to monitor the effects these changes are having on you as a runner and then adjust accordingly.
1-Run Properly
Time efficiency is key here, we’re not trying to increase your training load too much but we also want to maximise the impact or get 'bang for your buck' from the intervention. This is why, here at Innerfight, we have the RunStrong program. It is a program that you manage yourself and will improve your motor skills, coordination, tendon stiffness, range of motion, recruitment and lots more. By carrying out the easy to follow sessions, you're not only making yourself less prone to injury but also improving the economy of your movement.
2-Run Faster, More Often
One of the sections the diagram above is Endurance training, which isn't surprising at all, but what type of endurance training? What intensity, time and type has the biggest impact on economy?
Recent research suggests that running more of your sessions at a faster (specifically tempo) pace is highly beneficial to running economy. Running mechanics and physiological demands change as you run faster. The activation of muscles has to be quicker, foot contact time is typically less and your aerobic system is more stressed at race pace therefore the adaptations that occur result in a more economic running motion. To help you develop this, our Track Tuesday and Thursday intervals will improve your running skill, and running economy.
I may not have mentioned this but running well is a skill and needs to be practiced in your everyday training, including your warm up drills. A massive misconception is that running is not a complex skill, trust me when I say it is! Just take a look at footage of Kipchoge vs. you on a treadmill and tell me otherwise.
When looking to make a change, keep in mind that everybody is different, it's true! There is evidence that strongly supports certain interventions but whether they'll work across the board is hard to say as we are all so unique. Appreciating that individuals respond and adapt to exercise in different ways is so important when deciding what to do and when do it.
My tip is simple: Implement: thoroughly, Analyse: consistently, Assess: regularly.
If you have any questions on what you can do to improve your running, feel free to email me at: rf@innerfight.com
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
What is it and why is it so important for endurance performance? When running as a teen, I would be told that I 'look really graceful' and 'make it look easy’. Nice enough as a compliment but then it got me thinking, does it matter? Does my running style, my form and skinny legs matter to my potential as an athlete? This question took me all the way to university, where I learned that the answer is quite simply, yes.
The concept of running economy is not a new one. Ever since we started seeing people who looked, weighed and trained the same, we've tried to find the single reason for their differences in performance. This has gained even more coverage since the emergence and dominance of East African runners. It is at the point now, that every 'Runners World' article seems to have a feature on ‘How to be a more economical runner’. But what is it, what affects it and what practical things can be done to improve it?
What is Running Economy?
Running Economy is the amount of oxygen used at a given sub maximal velocity, basically how much oxygen you use for a given pace.
It’s usually expressed as ml.kg-1.min-1. In other words millilitres of oxygen used per kilogram of mass per minute. You measure it by analysing the differences of oxygen between inhaled vs. exhaled gas whilst running at a steady submaximal state.
What determines Running Economy?
Think about the body as a machine, you’ve got your engine, pistons, fuel injectors, sequencing program and hundreds of other nuts, bolts and working parts. Every single one of these components has a level of economy, lots of energy is lost to things like heat, combustion and friction. If you add up the efficiency of all the individual you are left with the 'holy grail' for endurance running, an athletes running economy. In the image below you can see how complex the situation is.
At the top of this chart sits genetics, the 'born to run gene’. There are certain populations that, through evolution and environment, have more running friendly genetics. This doesn't mean you can't be an amazing runner, it just means that some people are predisposed to be good. However, we all know that to be excellent at something you need; hard work, individualised training and the will to succeed. This will get you significantly further than genetics alone. Make sure you maximise your potential.
What training and life factors effect running economy?
As you can see from the image below, various factors have been shown to positively effect running economy! The tricky part is determining what has the most effect and if the practical implications of these are well, practical. What can be added to everyday training, in terms of running type, strength or nutrition, to make an athlete run the same speed for less oxygen or cover a greater distance in less time?
What should I do?
See the summary above of interventions that can affect running economy. Don't suddenly make massive changes and try to do everything at once. Sit down with your coach and look at introducing small things into your current training. Doing these things consistently will give you and your coach a chance to monitor the effects these changes are having on you as a runner and then adjust accordingly.
1-Run Properly
Time efficiency is key here, we’re not trying to increase your training load too much but we also want to maximise the impact or get 'bang for your buck' from the intervention. This is why, here at Innerfight, we have the RunStrong program. It is a program that you manage yourself and will improve your motor skills, coordination, tendon stiffness, range of motion, recruitment and lots more. By carrying out the easy to follow sessions, you're not only making yourself less prone to injury but also improving the economy of your movement.
2-Run Faster, More Often
One of the sections the diagram above is Endurance training, which isn't surprising at all, but what type of endurance training? What intensity, time and type has the biggest impact on economy?
Recent research suggests that running more of your sessions at a faster (specifically tempo) pace is highly beneficial to running economy. Running mechanics and physiological demands change as you run faster. The activation of muscles has to be quicker, foot contact time is typically less and your aerobic system is more stressed at race pace therefore the adaptations that occur result in a more economic running motion. To help you develop this, our Track Tuesday and Thursday intervals will improve your running skill, and running economy.
I may not have mentioned this but running well is a skill and needs to be practiced in your everyday training, including your warm up drills. A massive misconception is that running is not a complex skill, trust me when I say it is! Just take a look at footage of Kipchoge vs. you on a treadmill and tell me otherwise.
When looking to make a change, keep in mind that everybody is different, it's true! There is evidence that strongly supports certain interventions but whether they'll work across the board is hard to say as we are all so unique. Appreciating that individuals respond and adapt to exercise in different ways is so important when deciding what to do and when do it.
My tip is simple: Implement: thoroughly, Analyse: consistently, Assess: regularly.
If you have any questions on what you can do to improve your running, feel free to email me at: rf@innerfight.com
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
What is it and why is it so important for endurance performance? When running as a teen, I would be told that I 'look really graceful' and 'make it look easy’. Nice enough as a compliment but then it got me thinking, does it matter? Does my running style, my form and skinny legs matter to my potential as an athlete? This question took me all the way to university, where I learned that the answer is quite simply, yes.
The concept of running economy is not a new one. Ever since we started seeing people who looked, weighed and trained the same, we've tried to find the single reason for their differences in performance. This has gained even more coverage since the emergence and dominance of East African runners. It is at the point now, that every 'Runners World' article seems to have a feature on ‘How to be a more economical runner’. But what is it, what affects it and what practical things can be done to improve it?
What is Running Economy?
Running Economy is the amount of oxygen used at a given sub maximal velocity, basically how much oxygen you use for a given pace.
It’s usually expressed as ml.kg-1.min-1. In other words millilitres of oxygen used per kilogram of mass per minute. You measure it by analysing the differences of oxygen between inhaled vs. exhaled gas whilst running at a steady submaximal state.
What determines Running Economy?
Think about the body as a machine, you’ve got your engine, pistons, fuel injectors, sequencing program and hundreds of other nuts, bolts and working parts. Every single one of these components has a level of economy, lots of energy is lost to things like heat, combustion and friction. If you add up the efficiency of all the individual you are left with the 'holy grail' for endurance running, an athletes running economy. In the image below you can see how complex the situation is.
At the top of this chart sits genetics, the 'born to run gene’. There are certain populations that, through evolution and environment, have more running friendly genetics. This doesn't mean you can't be an amazing runner, it just means that some people are predisposed to be good. However, we all know that to be excellent at something you need; hard work, individualised training and the will to succeed. This will get you significantly further than genetics alone. Make sure you maximise your potential.
What training and life factors effect running economy?
As you can see from the image below, various factors have been shown to positively effect running economy! The tricky part is determining what has the most effect and if the practical implications of these are well, practical. What can be added to everyday training, in terms of running type, strength or nutrition, to make an athlete run the same speed for less oxygen or cover a greater distance in less time?
What should I do?
See the summary above of interventions that can affect running economy. Don't suddenly make massive changes and try to do everything at once. Sit down with your coach and look at introducing small things into your current training. Doing these things consistently will give you and your coach a chance to monitor the effects these changes are having on you as a runner and then adjust accordingly.
1-Run Properly
Time efficiency is key here, we’re not trying to increase your training load too much but we also want to maximise the impact or get 'bang for your buck' from the intervention. This is why, here at Innerfight, we have the RunStrong program. It is a program that you manage yourself and will improve your motor skills, coordination, tendon stiffness, range of motion, recruitment and lots more. By carrying out the easy to follow sessions, you're not only making yourself less prone to injury but also improving the economy of your movement.
2-Run Faster, More Often
One of the sections the diagram above is Endurance training, which isn't surprising at all, but what type of endurance training? What intensity, time and type has the biggest impact on economy?
Recent research suggests that running more of your sessions at a faster (specifically tempo) pace is highly beneficial to running economy. Running mechanics and physiological demands change as you run faster. The activation of muscles has to be quicker, foot contact time is typically less and your aerobic system is more stressed at race pace therefore the adaptations that occur result in a more economic running motion. To help you develop this, our Track Tuesday and Thursday intervals will improve your running skill, and running economy.
I may not have mentioned this but running well is a skill and needs to be practiced in your everyday training, including your warm up drills. A massive misconception is that running is not a complex skill, trust me when I say it is! Just take a look at footage of Kipchoge vs. you on a treadmill and tell me otherwise.
When looking to make a change, keep in mind that everybody is different, it's true! There is evidence that strongly supports certain interventions but whether they'll work across the board is hard to say as we are all so unique. Appreciating that individuals respond and adapt to exercise in different ways is so important when deciding what to do and when do it.
My tip is simple: Implement: thoroughly, Analyse: consistently, Assess: regularly.
If you have any questions on what you can do to improve your running, feel free to email me at: rf@innerfight.com
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
What is it and why is it so important for endurance performance? When running as a teen, I would be told that I 'look really graceful' and 'make it look easy’. Nice enough as a compliment but then it got me thinking, does it matter? Does my running style, my form and skinny legs matter to my potential as an athlete? This question took me all the way to university, where I learned that the answer is quite simply, yes.
The concept of running economy is not a new one. Ever since we started seeing people who looked, weighed and trained the same, we've tried to find the single reason for their differences in performance. This has gained even more coverage since the emergence and dominance of East African runners. It is at the point now, that every 'Runners World' article seems to have a feature on ‘How to be a more economical runner’. But what is it, what affects it and what practical things can be done to improve it?
What is Running Economy?
Running Economy is the amount of oxygen used at a given sub maximal velocity, basically how much oxygen you use for a given pace.
It’s usually expressed as ml.kg-1.min-1. In other words millilitres of oxygen used per kilogram of mass per minute. You measure it by analysing the differences of oxygen between inhaled vs. exhaled gas whilst running at a steady submaximal state.
What determines Running Economy?
Think about the body as a machine, you’ve got your engine, pistons, fuel injectors, sequencing program and hundreds of other nuts, bolts and working parts. Every single one of these components has a level of economy, lots of energy is lost to things like heat, combustion and friction. If you add up the efficiency of all the individual you are left with the 'holy grail' for endurance running, an athletes running economy. In the image below you can see how complex the situation is.
At the top of this chart sits genetics, the 'born to run gene’. There are certain populations that, through evolution and environment, have more running friendly genetics. This doesn't mean you can't be an amazing runner, it just means that some people are predisposed to be good. However, we all know that to be excellent at something you need; hard work, individualised training and the will to succeed. This will get you significantly further than genetics alone. Make sure you maximise your potential.
What training and life factors effect running economy?
As you can see from the image below, various factors have been shown to positively effect running economy! The tricky part is determining what has the most effect and if the practical implications of these are well, practical. What can be added to everyday training, in terms of running type, strength or nutrition, to make an athlete run the same speed for less oxygen or cover a greater distance in less time?
What should I do?
See the summary above of interventions that can affect running economy. Don't suddenly make massive changes and try to do everything at once. Sit down with your coach and look at introducing small things into your current training. Doing these things consistently will give you and your coach a chance to monitor the effects these changes are having on you as a runner and then adjust accordingly.
1-Run Properly
Time efficiency is key here, we’re not trying to increase your training load too much but we also want to maximise the impact or get 'bang for your buck' from the intervention. This is why, here at Innerfight, we have the RunStrong program. It is a program that you manage yourself and will improve your motor skills, coordination, tendon stiffness, range of motion, recruitment and lots more. By carrying out the easy to follow sessions, you're not only making yourself less prone to injury but also improving the economy of your movement.
2-Run Faster, More Often
One of the sections the diagram above is Endurance training, which isn't surprising at all, but what type of endurance training? What intensity, time and type has the biggest impact on economy?
Recent research suggests that running more of your sessions at a faster (specifically tempo) pace is highly beneficial to running economy. Running mechanics and physiological demands change as you run faster. The activation of muscles has to be quicker, foot contact time is typically less and your aerobic system is more stressed at race pace therefore the adaptations that occur result in a more economic running motion. To help you develop this, our Track Tuesday and Thursday intervals will improve your running skill, and running economy.
I may not have mentioned this but running well is a skill and needs to be practiced in your everyday training, including your warm up drills. A massive misconception is that running is not a complex skill, trust me when I say it is! Just take a look at footage of Kipchoge vs. you on a treadmill and tell me otherwise.
When looking to make a change, keep in mind that everybody is different, it's true! There is evidence that strongly supports certain interventions but whether they'll work across the board is hard to say as we are all so unique. Appreciating that individuals respond and adapt to exercise in different ways is so important when deciding what to do and when do it.
My tip is simple: Implement: thoroughly, Analyse: consistently, Assess: regularly.
If you have any questions on what you can do to improve your running, feel free to email me at: rf@innerfight.com
What is it and why is it so important for endurance performance? When running as a teen, I would be told that I 'look really graceful' and 'make it look easy’. Nice enough as a compliment but then it got me thinking, does it matter? Does my running style, my form and skinny legs matter to my potential as an athlete? This question took me all the way to university, where I learned that the answer is quite simply, yes.
The concept of running economy is not a new one. Ever since we started seeing people who looked, weighed and trained the same, we've tried to find the single reason for their differences in performance. This has gained even more coverage since the emergence and dominance of East African runners. It is at the point now, that every 'Runners World' article seems to have a feature on ‘How to be a more economical runner’. But what is it, what affects it and what practical things can be done to improve it?
What is Running Economy?
Running Economy is the amount of oxygen used at a given sub maximal velocity, basically how much oxygen you use for a given pace.
It’s usually expressed as ml.kg-1.min-1. In other words millilitres of oxygen used per kilogram of mass per minute. You measure it by analysing the differences of oxygen between inhaled vs. exhaled gas whilst running at a steady submaximal state.
What determines Running Economy?
Think about the body as a machine, you’ve got your engine, pistons, fuel injectors, sequencing program and hundreds of other nuts, bolts and working parts. Every single one of these components has a level of economy, lots of energy is lost to things like heat, combustion and friction. If you add up the efficiency of all the individual you are left with the 'holy grail' for endurance running, an athletes running economy. In the image below you can see how complex the situation is.
At the top of this chart sits genetics, the 'born to run gene’. There are certain populations that, through evolution and environment, have more running friendly genetics. This doesn't mean you can't be an amazing runner, it just means that some people are predisposed to be good. However, we all know that to be excellent at something you need; hard work, individualised training and the will to succeed. This will get you significantly further than genetics alone. Make sure you maximise your potential.
What training and life factors effect running economy?
As you can see from the image below, various factors have been shown to positively effect running economy! The tricky part is determining what has the most effect and if the practical implications of these are well, practical. What can be added to everyday training, in terms of running type, strength or nutrition, to make an athlete run the same speed for less oxygen or cover a greater distance in less time?
What should I do?
See the summary above of interventions that can affect running economy. Don't suddenly make massive changes and try to do everything at once. Sit down with your coach and look at introducing small things into your current training. Doing these things consistently will give you and your coach a chance to monitor the effects these changes are having on you as a runner and then adjust accordingly.
1-Run Properly
Time efficiency is key here, we’re not trying to increase your training load too much but we also want to maximise the impact or get 'bang for your buck' from the intervention. This is why, here at Innerfight, we have the RunStrong program. It is a program that you manage yourself and will improve your motor skills, coordination, tendon stiffness, range of motion, recruitment and lots more. By carrying out the easy to follow sessions, you're not only making yourself less prone to injury but also improving the economy of your movement.
2-Run Faster, More Often
One of the sections the diagram above is Endurance training, which isn't surprising at all, but what type of endurance training? What intensity, time and type has the biggest impact on economy?
Recent research suggests that running more of your sessions at a faster (specifically tempo) pace is highly beneficial to running economy. Running mechanics and physiological demands change as you run faster. The activation of muscles has to be quicker, foot contact time is typically less and your aerobic system is more stressed at race pace therefore the adaptations that occur result in a more economic running motion. To help you develop this, our Track Tuesday and Thursday intervals will improve your running skill, and running economy.
I may not have mentioned this but running well is a skill and needs to be practiced in your everyday training, including your warm up drills. A massive misconception is that running is not a complex skill, trust me when I say it is! Just take a look at footage of Kipchoge vs. you on a treadmill and tell me otherwise.
When looking to make a change, keep in mind that everybody is different, it's true! There is evidence that strongly supports certain interventions but whether they'll work across the board is hard to say as we are all so unique. Appreciating that individuals respond and adapt to exercise in different ways is so important when deciding what to do and when do it.
My tip is simple: Implement: thoroughly, Analyse: consistently, Assess: regularly.
If you have any questions on what you can do to improve your running, feel free to email me at: rf@innerfight.com