08 Jul '16, 12pm

What running economy really is and what you can do about yours

But what about RE-boosting workouts? Despite the usual limitations of published data, most physiologists and coaches seem to agree on a few points (see "Workouts to Boost Running Economy"). First, the more you run, the more economical you tend to get—so keep running! Second, RE can be somewhat pace-specific, so training at race paces should help your RE at those paces. Third, as summarized by Daniel McCann and Brian Higginson, a few studies have shown improvement in RE from fast intervals near a velocity that elicits VO2 max (vVO2 max)—i.e., a pace that most people can sustain for a maximum of 1-2 miles. Fourth, a 2008 review article by Linda Yamamoto and colleagues indicates a trend toward improved RE when plyometric exercises are added to an endurance training program. This latter effect has been seen both in moderately trained male runners (with 5K times of ~18:15) and ...

Full article: http://www.runnersworld.com/running-tips/economical-runni...

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