Running Efficiency
Running is a repetitive sport.
Regardless of the pace, terrain, incline, or weather variation, it’s constantly in forward motion. The average runner takes ~1,500 steps per mile, most clicking by habit. How do we increase awareness of our efficiency as runners, improving our running economy?
This past weekend I was on a run with a friend. While on the trail, we were passed by a pair of runners. Immediately going into my coaching mindset, I took notice of their form.
The runner on the left had a quick spring to their step, showing the benefits of a fast cadence (the stride rate or amount of steps a runner takes in a minute). This quick cadence was paired with a tall upright posture engaging the core, utilizing a midfoot strike while keeping the hips level. His arms remained relaxed, swinging evenly while drawing the elbows back.
All this was compared to the runner on the right, whose footsteps were audible, crashing down with a slower cadence putting more pressure on the joints. His posture was also rounded at his shoulders, with arms swinging slightly across his body.
While these two runners looked drastically different, they both ran at the same pace - so what’s the difference?
Efficiency is the ability to run faster and farther with less effort, and it involves using the proper running form and technique to reduce energy expenditure and improve performance. The appropriate running form includes maintaining an upright posture, engaging core muscles, using midfoot strikes, and using a quick arm swing.
Understanding the basics of a running technique starts with an upright posture, ensuring the upper body is relaxed and core muscles engaged. Midfoot strikes to a mid-strike to ensure the weight is evenly distributed and the muscles absorb impact. A quick, open-arm swing will help with balance and rhythm.
Running efficiency is essential for several reasons. It reduces the risk of injury and decreases stress on the joints and muscles, allowing the runner to run faster and farther. Finally, it makes running enjoyable, reducing the effort needed to maintain a certain pace.
Here are a few of my favorite ways to work on running efficiency:
Running to a metronome. I’ve used metronomes for running for the past year. Whenever my cadence needs fine-tuning, I’ll find a 180 bpm metronome playlist, put it on, and match my feet to the beat. This run is about a beat above all else and often is at 3-4 minutes above the marathon pace.
Drills. High-knees, butt-kicks, leg swings, skips, ankling, bounding, strides, ABC skips - the list goes on. These are all about rewiring the brain to utilize the scope of ability.
Core work. Think planks, hip bridges, tipping bird, hip CARS, and bird-dog. All these moves create a deeper core engagement for use on the run.
While enjoying this repetitive sport, let us improve in all aspects by utilizing efficiency. These habits build upon ability helping make you the strongest, most efficient runner you can be.
