Question

What are two mechanisms of action of two techniques that can enhance running economy?

Answer 1

Firstly, I would like to explain what is good running economy.

Those who are able to consume less oxygen while running at a given velocity are said to have a better running economy. In distance running, an athlete may attempt to improve performance through training designed to improve running economy.

Controversy surrounds whether running mechanics make good predictors of running economy (RE) with little known about the development of an economical running gait. The aim of this study was to identify if mechanical or physiological variables changed during 10 wk of running in beginners and whether these changes could account for any change in RE. A 10-wk running program (10 wkRP) was completed by 10 female beginner runners. A bilateral three-dimensional kinematic and kinetic analysis, in addition to RE and lower body flexibility measurements, was performed before and after the 10 wkRP. The Balke-Ware graded walking exercise test was performed before and after the 10 wkRP to determine VO2max. Seven kinematic and kinetic variables significantly changed from before to after training, in addition to a significant decrease in calf flexibility (27.3° ± 6.3° vs 23.9° ± 5.6°, P < 0.05). A significant improvement was seen in RE (224 ± 24 vs 205 ± 27 mL · kg(-1) · km(-1), P < 0.05) and treadmill time to exhaustion (16.4 ± 3.2 vs 17.3 ± 2.8 min, P < 0.05); however, VO2max remained unchanged from before to after training (34.7 ± 5.1 vs 34.3 ± 5.6 mL · kg(-1) · min(-1)). Stepwise regression analysis showed three kinematic variables to explain 94.3% of the variance in change in RE. They were a less extended knee at toe off (P = 0.004), peak dorsiflexion occurring later in stance (P = 0.001), and a slower eversion velocity at touchdown (P = 0.042). The magnitude of change for each variable was 1.5%, 4.7%, and 34.1%, respectively.

Techniques that can enhance running economy.

1) Increase stride rate

Running mechanics can be very complex. Compared to novice runners, elite runners tend to have a shorter ground contact time, less braking forces, less vertical oscillation, less energy expended in the frontal plane, specific joint angles during phases of the run gait, and less oxygen consumed for any given pace. To think of several these things at once will probably not be helpful. Increasing stride rate can be a simple solution to a complex problem.

To master, I like to practice the quick turnover at easy to moderate speeds where it might not feel as natural. Even speeds as low as a 12 min/mi pace, it is possible to maintain a stride rate of 180 steps per minute. Think about your legs acting as wheels while your roll over the ground like road runner, rather than like pogo sticks slamming into the ground. Initially a quicker turnover might be less economical as you retrain your neuromuscular system. However, the upside will be worth it with improved running economy and less impact.

2) Increase mileage

Running economy has been found to fluctuate in distance runners from season to season depending on total running mileage and from year to year. In a group of elite runners, during the road racing season when mileage was higher, running economy was better compared to spring track season when mileage was lower (Kubo et al., 2010). Another study found a cumulative effect on running economy based on total running mileage in a career having a stronger effect than current running mileage (Midgley et al., 2007).

Single sport distance runners and coaches have long known the benefits from higher mileage, but simply increasing mileage linearly can lead to a slippery slope of injury, burnout, and overtraining. Although open for interpretation, these studies show the importance of consistency over time. For multi-sport athletes they imply that there may be some benefit to an off-season run focus, increasing run frequency if running is a limiter, and consistent long runs throughout the year. When increasing mileage, a conservative approach to avoid injury is to limit total mileage increases to ten percent per week, but with undulation and not linear progression.

Conclusions: These results show that beginner runners naturally enhance the running economy by using these techniques.

I , hope this topic will be clear to you . ?