RUNNING AND ENERGY EFFICIENCY

Talking about energy efficiency, this term is associated with the ability of using the less energy at a determined running pace. The longer the competition is, the more important is the energy efficiency. For instance, it helps to hold at bay the drift of heart rate on large distance races.

For high level runners, this is the most important performance determinant. It’s involved on thermoregulation, neuromuscular fatigue and with the accumulated quantity of energy.      

To calculate the economy, of a wide range of runners at different speeds, it’s used the usual index which measures the energetic cost per distance run and links the consumption and the speed.

Now we’re mentioning a few ways to improve the running economy for different performance levels:

-For a low level: Global technique, basic strength, short slopes. Training under competition pace in short interval, extensive training (up to 1 hour)…

-For a medium level: Perfectioning technique, maximum strength, power strength, plyometric training (low and medium intensity), 50-200m slopes. Training at competition pace in large interval training, extensive training (1,5 to 2 hours)…   

-For a high level: mastery technique (under fatigue), maximum strength, power strength, plyometric training (low, medium and high intensity), intermittent circuits, short and large slopes (upwards and downwards). Extensive training (up to 2,5 hours).

Here you have enough work to do! I’m sure you’ll improve your feelings during and after training!

References

Esteve Lanao J., Cejuela Anta R., Menéndez de Luarca Zumalacarregui J. Entrenamiento de la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 – 193

Esteve Lanao J., Cejuela Anta R. Evaluación de la resistencia en los deportes cíclicos. Libro Deportes. 2010. 195 - 212