Running Economy

The well-known central elements determining long distance running performance are maximal oxygen uptake (VO2max), lactate threshold and running economy (RE). RE refers to the oxygen consumption at a given speed and may vary widely among trained runners with similar aerobic capacity. Several factors influence RE, such as environmental conditions, anthropometrics, and biomechanics, but also in large part, training interventions. In particular, strength training has been demonstrated to improve RE even in well trained runners (Lai et al., 2019; Li et al., 2019). Recent research helps to refine the intervention and identify key influencing factors with the strongest correlation to RE, that being; eccentric strength, elastic energy utilization and lower limb stiffness (Li et al., 2019). 

 While greater focus should be placed on these particular characteristics, implementation poses an inherent risk given the typical low-level strength of distance runners and lack of familiarity with the high intensity of eccentric training. Contain your zealousness in maximizing your training efforts and begin with fundamental strength exercise (e.g. lunges) before progressing onto more dynamic exercises (e.g. box jumps). You’ll be bouncing off the ground in no time!