TOP
TEN WAYS TO IMPROVE RUN ECONOMY
By Sherry Shelton
Get Strong
Including
moderate levels of strength training into your
running program – especially running specific
strength training can greatly improve your running
economy and running performance.
Get
Explosive
Strong muscles
make you more injury resistant and improve your
running strength.
But to reach your potential you need muscles
that are not only strong, but powerful.
Strong powerful muscles allow you to cover
more ground with each stride without increasing your
effort levels.
The best way to improve the power of your
muscles is by performing explosive, plyometric
exercises such as hops, jumps and bounding
movements.
Get Springy
If you run at
the same speed with less effort, you are a more
economical runner.
Running economy is all about running easy.
Your muscles are like rubber bands. When you pull or
lengthen a rubber band it gets stronger and stores
up some energy. When you release that rubber band,
the energy it had built up is suddenly released and
it flies across the room. When you run your muscles
take similar action.
When you land with your lead foot under your
center of gravity, your leg muscles lengthen and
begin to store energy. When you push off that energy
is released and it propels you forward. The best way
to improve on this technique is by combining
strength training, plyometric training and high
intensity interval training.
Get Centered
The most common
flaw among runners is over striding. If you reach
out in front of your body and land on your heel you
are over striding.
Over striding destroys your running economy
because it interrupts your forward momentum meaning
you “put the brakes on”. Always concentrate on
landing on either your forefoot or flat footed
directly under your center of gravity.
Run Uphill
Running both up
and down hills improve running economy. Running
uphill requires more energy and explosive use of
your hamstrings, calf muscles and glutes. The
strength and power gained translate into a longer
and quicker more efficient stride.
Running uphill also forces your foot strike
to take place directly under your center of gravity
where it should be.
If you tend to over stride, hill running will
help you correct that common performance destroying
flaw.
Run Downhill
Running
downhill also improves running economy if you do it
properly.
When you run downhill there’s a tendency to
"put the brakes on" by reaching out in front of your
body to slow you down. This is bad form but if
you’re doing it in a race, you are slowing your
pace. When running downhill, focus on maintaining a
smooth quality stride.
Your foot should continue to touch down under
your center of gravity.
Maintain a quick light and fluid stride.
Allow the hill carry you down – don’t fight the
hill and don’t put your brakes on.
Run Fast
Fast pace
running improves your neuromuscular conditioning,
power and mental toughness.
Running at paces close to your VO2Max have
been proven to be a key factor in improving your run
economy.
Think
Smooth
Elite
runners in a race all look very smooth and fluid.
There is little vertical movement and no bouncing.
Bouncing wastes energy. Staying smooth and fluid
will keep your momentum moving forward.
Stride Rate
The less
time you are on the ground, the faster you will
become. Strength training and plyometrics help you
decrease your ground contact time. If you spend
less time on the ground your stride rate will become
more efficient which equals running a faster
pace. Focus on landing with your foot directly
under your center of gravity and quickly pick up
your feet.
Sherry Shelton has over 25 years of
experience in the health and fitness industry.
Sherry is a licensed USA Triathlon, Running
and Cycling Coach and a nationally certified
Personal Trainer.
She has been competing in triathlons,
duathlons and road races for many years.
She has contributed numerous health and
fitness articles for both North Fulton Living
and Atlanta Sports & Fitness magazine and
The Atlanta Journal-Constitution
newspaper.
