How to Improve Running Economy

Unlike your VO2Max, which measures the total amount of oxygen your body can use, your running economy measures the amount of oxygen your body needs to cover a certain distance. Surprisingly, research shows running economy as a better predictor of peak performance than VO2Max, especially among athletes whose VO2Max scores are similar.

Instructions

Difficulty: Moderately Easy

1. Make sure the distances you run in training are similar to those you'll run in a race. If you're only covering half the miles in training that you'll be running in the race, increase your mileage a bit.
2. Consider wearing a pair of lighter shoes. An extra 200 grams of shoe weight can decrease running economy by as much as 1 to 2 percent, so bear this in mind especially when choosing racing shoes.
3. Lose a few pounds. Though you don't have to be ripped to have good running economy, if you're carrying too many extra pounds your body will have to work harder and use much more oxygen than it would otherwise to get you across the finish line.
4. Calculate your stride rate. This is expressed as the number of times your feet hit the ground per minute. An good stride rate to aim for is somewhere between 180 to 200 footstrikes per minute, though this will vary from runner to runner.
5. Consider adding strength and speed training to your workout regimen. Increasing leg strength and overall power is one of the best ways to get your legs moving quickly and efficiently.
6. Run with a gait that's comfortable for you. Some runners will imitate the movements of competitive runners they've seen at the track or on the television, but the best gait for you is the one that feels the most natural.
7. Avoid overstriding as much as possible. Allowing your foot to hit the ground way in front of your body will slow you down and use more of your energy than letting it fall under your center of gravity.

Tips & Warnings

• Check with your doctor before beginning any exercise program.