What Runners Need to Know About Running Economy and VO2 Max
When runners want to improve, there are many places they start. Better shoes, better training, gait analysis, and more. You may think that VO2 max (maximal oxygen consumption, a measure of how much oxygen your body can use during intense exercise), is the best way to determine your running strength and ability. But what runners should also be focusing on is improving their running economy. Running economy is similar to miles per gallon in your car. It describes how much energy you need to put in to get speed out.
In fact, running economy can vary as much as 30% between runners with similar VO2 Max. Incredible runners are actually able to hold high percentages of their VO2 max due to their world-class running economy.
When you make your running more efficient, and improve your running economy, you’re able to run further and longer without running out of gas.
How can you measure running economy? Current wearable tech isn’t able to determine running economy in isolation as it can’t measure gas exchange. However, many running watches can collect other data such as heart rate, ground contact time and VO2 max estimation, which, combined, can give an indication.
First, it’s important to know that running economy is hugely impacted by your genetics. You can improve your running economy, but some of it is out of your control.. Some of these genetic factors include height, lower leg and foot structure and the percentage of fast- and slow-twitch muscle fibers.
4 Main Factors for Running Economy
Metabolic efficiency: focus on a healthy diet while training
Cardiorespiratory efficiency: incorporate cross training, and increase your run speed (safely!)
Neuromuscular efficiency: practice pylometrics and balancing excercises
Biomechanical efficiency: include strength training into your workout reoutine
How to Improve your Running Economy
Focus on the factors above to begin improving your running economy. This will help you run more efficiently so you can run further and for longer!
However, the best way to rebuild your running economy is with a gait analysis. When you take the time to understand your running form, and make efforts to improve it, you’ll retrain your body to run more efficiently.
If you’re ready to take control of your running economy and improve your overall running ability, learn more and contact our office.