how to improve running economy this one article is all you need

Pace has always been a major concern for many marathon runners. This is because pace directly reflects a runner's efficiency and is closely related to race performance. When many runners maintain a relatively fixed pace for a period of time, they may hit a corresponding bottleneck.So, how to improve running speed becomes a direct issue for many runners.

In fact, the speed of running is directly related to your running economy. Just as we often study car performance and find that with the same amount of fuel, the less oxygen and energy consumed, the longer the fuel can last, we call a similar mechanism in the human body running economy. In simple terms, it means learning to run more efficiently.

Today, I will explain what running economy is, the benefits of improving running economy, and how to improve it.

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What is running economy?

When we talk about 'running economy,' it literally means how to run more economically and reasonably, which is not far from its actual meaning.

Running economy, also known as running efficiency, refers to the oxygen consumption per minute per kilogram of body weight when running at a fixed speed near the submaximal intensity. At the same speed, the lower the oxygen consumption, the higher the running economy.

Running economy may be more important than the concepts of maximum oxygen uptake and lactate threshold because it ultimately determines athletic performance. In other words, with the same amount of energy, if your running economy is better, you can run faster or farther than others.

Specially trained individuals have a higher running economy compared to untrained runners. This means that at the same speed, high-level runners consume less oxygen, while low-level runners are already gasping for breath.

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How to improve your running economy?

1. Aerobic training

Through a large amount of low-intensity aerobic running, you can improve cardiovascular function and local microcirculation, thereby enhancing material transport and energy metabolism efficiency, reducing the accumulation of metabolic waste, and delaying exercise fatigue to some extent. Additionally, long-duration aerobic running significantly trains the nervous system's proficient control and the efficient recruitment of skeletal muscles.

Therefore, aerobic training is the safest and simplest method to improve the nervous system's adaptability and running economy, and it is the most essential training content for amateur runners.

2. Anaerobic training

Anaerobic training mainly involves common interval runs, which stimulate the body's adaptability to metabolic activity limits and the neuromuscular system's adaptability to high paces. This is key to delaying fatigue and improving running economy at higher speeds. Of course, anaerobic training requires a high level of overall physical ability and should be performed when aerobic capacity is solid and the exercise state is good.

3. Speed training

Absolute speed training, such as 100 meters, 200 meters, and 400 meters all-out sprints, can enhance the neuromuscular system's plasticity in terms of speed, adaptability to high speeds, and potential for speed improvement, avoiding the inertia formed by single 'slow movements.' This is an effective training method for many amateur runners who are in a bottleneck period.

Of course, the goal of absolute speed training is not to improve your 100-meter performance but to serve as a means to stimulate the neuromuscular system and improve its ability to handle speed.

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How to ensure the quality of your running training?

Using a combination of long-distance runs, interval runs, and uphill runs for long-term training can significantly improve running economy. Many running enthusiasts only engage in LSD (Long Slow Distance) training for years and rarely perform high-intensity interval training, which is the main reason why their running ability remains at a low level and they cannot truly improve their pace.

So, how can we ensure training quality while improving running economy? Codoon introduces a newsmart pacing featureto perfectly solve your problems~

The smart pacing feature is designed by Codoon specifically for runners, especially those who aspire to improve their fitness and running levels. It captures data through heart rate devices during running, scientifically calculates the physiological values of the runner's current training, and the different effects brought by each training session, just like having a real coach by your side.

Most sports apps on the market can only obtain simple data such as distance, time, and running trajectory, lacking in-depth analysis, interpretation, and prediction. The smart pacing feature is an effective tool that digitizes physical fitness, allowing users to clearly understand their 'fuel gauge,' train within a safe physical range, and quantify the effectiveness of each training session, helping athletes achieve their goals efficiently.

Currently, some high-end sports watches on the market also have physiological indicator monitoring functions, but Codoon is the first to apply this function to a mobile app and innovatively add physical fitness data to the smart pacing feature. Compared to high-end sports watches that cost five or six thousand yuan, the smart pacing feature is exceptionally affordable. The first use offers a one-month free trial, and subsequent use costs only 19.9 yuan per month, with longer subscriptions being more cost-effective. However, it should be noted that the smart pacing feature requires Codoon's heart rate devices, such as Codoon heart rate earphones, smart heart rate wristbands, and sports watches, to be used.

What are you waiting for? Come and experience the latest smart pacing feature now~