Interview Show-Notes: How to Run More Efficiently
Recently I was asked by another instagram running friend (Hilary Topper) to do a live presentation on how to run more efficiently. Here is an overview of what we talked about:
Why look at Running Efficiency? Why not just VO2 max?
Having a high V02 is great - but it's not going to win you the race is you have a poor running economy. In fact, elite runners with a lower VO2 max can outrun another runner with a higher V02 max if they have a better running economy
How is Running Efficiency Improved?
There are 5 different areas that influence running efficiency
Training
Environment
Physiology
Biomechanics
Anthropometrics
You can make changes in 4 of them (the one you can't influence is the length of the limbs you were born with (anthropometrics)
Improving Running Efficiency though Biomechanics:
If done properly, strength training improves your biomechanics because it improves muscle fibre recruitment synchronization (basically it will help you use more of your muscle and make that muscle fire together for a more powerful contraction. Click HERE to watch the full video for specific details + demo exercises)
Improving Running Efficiency though Physiology:
Specific types of interval training will improve mitochondria (energy producing cells) and capillary density (getting oxygen to your cells). Utilizing those intervals at specific times in your training cycle will maximize both your speed and endurance. For help integrating those intervals into your own training plan, click here.
What type of interval training is best?
According to a study done at the U of C - shorter (3 - 5 min) intervals improved mitochondria density FAR more than 30 minute moderate intensity training. More mitochondria means greater ability to create energy through the aerobic pathway. Creating energy though the aerobic pathway (instead of anaerobic) means we can run faster for longer without a buildup of metabolic waste that makes our legs burn (formally though to be lactic acid - now H+ ions)