Measure running form improvements

Why Power? Measure running form improvements

Want to improve your finish times?

You have two choices:

1️⃣ Work on your fitness – so you can run the distance maintaining a higher effort than before

2️⃣ Work on your form – so you can run faster for the same effort, run at the same speed for less effort, or both

How do you work on your form?

You may consider working on your form while you run. Perhaps you can repeat a reminder like “land on my forefoot” or “keep an upright posture”.

Unfortunately, the supercomputer in your head is very likely to defeat this, as it continually strives to minimise energy output, to use the most efficient form possible – outside of your conscious control, and without listening to any reminders you might be repeating.

What works? Changing the way your body moves, by working on mobility, balance, muscle strength and elasticity. Or breaking the your running motion into smaller, highly controlled movements, so you can train your brain and body to execute those mechanics automatically when you run (drills).

In brief – you can work on your form using: drills; plyometrics; strength and conditioning; mobility; balance … and other supplemental work to release stiff joints or tight muscles.

How can you measure form improvements?

So you’ve been working on your form (using drills, plyometrics etc.). How do you know if your form has improved – that you’re running faster for the same effort?

Running Effectiveness (RE).

RE measures how effectively you convert power into forward motion. It’s calculated as the ratio of speed to power (speed / power) – how fast you’re running compared to how hard you’re working.

RE is a field-based measure similar to, but different from Running Economy (oxygen consumption at various speeds) or Running Efficiency (external mechanical power vs. metabolic power production), which both require lab-based testing.

If you want to know if your form work has resulted in an improvement:

▶️ Measure your RE before beginning your form work

⏸️ Measure your RE after you’ve worked on your form

🔄️ Compare the results to see if you’ve made a positive difference to your Running Effectiveness.

RE can be a difficult metric to measure

Why?

It’s affected by:

• your power meter. Different meters give different power numbers for the same run – stick to one.
• your weight. RE is calculated using Watts/kg, rather than Watts. If you update your weight setting, you’ll affect the comparison.
• how hard you’re working. Your RE changes with how hard you’re working. You’ll have a different RE when running easy vs. sprinting.
• hills. Your RE will reduce as you run uphill (higher power for the same speed, or lower speed for the same power); and increase on downhills.
• wind. If your power meter measures wind, your RE will reduce when you run into a headwind; it’ll increase with a tailwind.
• running shoes. Different shoes can change your gait, in turn impacting your power meter’s calculations.

So how can you be sure you’re comparing apples to apples (before vs. after)?

Reference runs

Every 3-4 weeks, run the same route at the same target intensities wearing the same running shoes, ideally in the same wind conditions.

This minimises the impact of differences from the items listed above.

Reference runs provide an opportunity to compare apples to apples, to see if your form work really was an improvement.

Power is the only intensity metric that offers Running Effectiveness

Other intensity metrics (like pace or HR) rely on lab-based testing of Running Economy or Running Efficiency.

Power, because it’s uses field-based measures (speed, power) can calculate RE for any run, or for any segment of any run.