Running economy

Running economy is the oxygen consumption needed at a given submaximal running speed.^{1Rønnestad and Mujika, Optimizing strength training for running and cycling endurance performance, p. 2.} It varies widely between people with similar VO2 max, and among trained runners with similar VO2 max it tracks closely with endurance performance.^{1Rønnestad and Mujika, Optimizing strength training for running and cycling endurance performance, p. 2.}

Daniels tested two teammates who raced similar times even though one had a VO2 max more than 15% higher; the other runner’s better economy made up the gap.^{2Daniels, Daniels’ Running Formula, 4th ed., p. 65.} He argues that velocity at VO2 max, which combines the two, compares runners better than either measure alone.^{2Daniels, Daniels’ Running Formula, 4th ed., p. 65.}

In practice

• The NSCA’s program design guide puts specificity first: to improve running times, train mostly by running.^{3Hoffman, NSCA’s Guide to Program Design, p. 153.}
• Add strength training for runners: runners have improved economy after 8 to 14 weeks of heavy strength work added to endurance training, and after 6 to 12 weeks of explosive strength work.^{1Rønnestad and Mujika, Optimizing strength training for running and cycling endurance performance, p. 2.} In one study, one explosive session a week didn’t change economy, while 2 to 3 did.^{1Rønnestad and Mujika, Optimizing strength training for running and cycling endurance performance, p. 2.}
• A systematic review found significant economy gains from maximal and reactive strength training in well-trained runners, possibly because stronger, stiffer legs make better use of elastic energy at ground contact.^{4Beattie et al., The Effect of Strength Training on Performance in Endurance Athletes, p. 25.}
• Test economy at race pace, because gains can be specific to speed and an arbitrary test speed may miss them.^{4Beattie et al., The Effect of Strength Training on Performance in Endurance Athletes, p. 25.}