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by
Owen Anderson, Ph.D.
These training tips will help
you run faster and more efficiently
Running economy. It sounds important, but what exactly does
it mean? Is it finding a pair of high-tech running shoes for $5 at a yard
sale? No. Running economy refers to how much oxygen you use when you run.
When you improve your economy, you can run at a smaller percentage of max
VO2 (your maximum rate of oxygen utilization), so runs feel easier.
What's more, improving running economy by even 1 percent can shave at least
20 seconds from your 10-K time. Here are five proven ways to become more
economical:
Capital Hills:
Two types of hill efforts are most effective for improving
economy: (1) bounding with an exaggerated knee-lift and longer-than-usual
strides, and (2) surging up hills at about 5-K race pace or slightly faster.
Once a week, on a fairly steep hill at least 100 meters long, bound up the
hill, then jog back down. On the second repeat, surge up the hill. Alternate
bounding and surging for a total of six repetitions at first (three bounds
and three surges). Gradually increase the number of reps each week to a
maximum of 10 to 12.
Strong Indicators:
Doing strength training three times a week for just 10 weeks
can improve your running economy by 4 to 5 percent. Such was the case in a
University of New Hampshire study involving experienced runners. The key
resistance exercises in the New Hampshire study? Squats, bent-leg and
straight-leg heel raises, knee flexions and extensions and seated rowing.
When your muscles are stronger, fewer of them will be gobbling oxygen during
running, and that means improved economy.
Compounded Quarterly:
Exercise physiologist and coach Jack Daniels, Ph.D.,
advocates running 400-meter repeats at 4 to 5 seconds faster than 5-K race
pace, with a 4- to 5-minute recovery after each rep. Cruising at this speed
recruits and strengthens fast-twitch muscle fibers and improves the
neuromuscular coordination required to run fast. Which adds up to muscles
using oxygen more efficiently, so economy improves.
Bound for Investment:
A more powerful push-off improves economy. And a great way to
increase power is by strengthening your feet and ankles with plyometric
exercises. Three good ones are single-leg hops, double-leg hops and
bounding. Two or three times a week, after a 5-minute warm-up jog and before
your normal workout, hop forward on one foot for 15 to 20 hops, then shift
to the other foot. Next, do double-leg (froglike) hops, and finish with
bounding (which resembles a very long running stride with exaggerated knee
lifts). Aim for three sets of each exercise, with 15 to 20 hops or bounds
per set. Always rest for a few seconds between sets.
The Downturn:
Cutting way back on your training can also improve your
running economy. Recent research suggests that a one-week taper during which
total mileage is cut by 65 to 70 percent can lead to an incredible 6 percent
improvement in economy. To maintain training intensity, which is essential
during your taper, emphasize 400-meter repeats at 5-K race pace during that
week. For example, you might do five 400s on Monday, four on Tuesday, and so
on during the days before a weekend race.
Putting all five components together, you would do hills and 400s once a
week (but never back-to-back), plyometrics on two or three nonconsecutive
days and strength training on easy days. The week before a big race, taper.
Add any or all of these to your regimen, and you should see significant
yields in six to eight weeks. |
