Posts that focus on concepts & definitions – the WHAT of running
Does running power measure effort? No. It provides numbers that represent your effort. But those numbers are usable if they are repeatable and valid – and they are. Which means you can successfully train and race using power.
Does running power measure effort? No. It provides numbers that represent your effort. But those numbers are usable if they are repeatable and valid – and they are. Which means you can successfully train and race using power.
Second-by-second as you run, power provides numbers representing your effort. You can use power numbers: to personalise your training and racing; to base targets on your measured fitness and capabilities; to enable you to achieve your Personal Best!
๐๐จ๐ฐ๐๐ซ ๐๐ฉ๐ฉ๐ฌ โ ๐ฉ๐จ๐ข๐ง๐ญ ๐ฌ๐จ๐ฅ๐ฎ๐ญ๐ข๐จ๐ง๐ฌ Power is still relatively new for runners. And while there are some apps that cover most of the important metrics, you may find that you need additional apps to plug the gaps. Here are a few apps that can fill those gaps. ๐๐ฌ๐ข๐ง๐ ๐๐ฉ๐ฉ๐ฅ๐ ๐ฐ๐ซ๐ข๐ฌ๐ญ-๐๐๐ฌ๐๐ ๐ฉ๐จ๐ฐ๐๐ซ Apple Health doesnโt provide…
๐๐จ๐ฐ๐๐ซ ๐๐ฉ๐ฉ๐ฌ โ ๐๐ง๐ญ๐๐ซ๐ฏ๐๐ฅ๐ฌ.๐ข๐๐ฎ Intervals.icu analyses your rides, runs, swims and other activities (with and without power). It provides basic and advanced analytics and planning in an easy-to-use web interface with support for desktops, phones, and tablets. Intervals.icu is free to use, with additional features should you choose to subscribe. It can calculate and display…
๐๐จ๐ฐ๐๐ซ ๐๐ฉ๐ฉ๐ฌ โ ๐๐๐ The WKO app is an analysis and charting tool that runs under MS Windows or on a Mac and provides a wide range of charts and graphs of your power data. It can calculate and display all the most important metrics โฆ and then some. ๐๐๐ ๐๐๐ญ๐ซ๐ข๐๐ฌ โ Threshold Power. WKO…
๐๐จ๐ฐ๐๐ซ ๐๐ฉ๐ฉ๐ฌ โ ๐๐ญ๐ซ๐ฒ๐ ๐๐จ๐ฐ๐๐ซ๐๐๐ง๐ญ๐๐ซ / ๐๐จ๐๐ข๐ฅ๐ The Stryd PowerCenter / Mobile apps are available to anyone using a Stryd footpod (most features are free, some need a subscription). They calculate and display some (but not all) of the most important metrics. ๐๐ญ๐ซ๐ฒ๐ ๐๐๐ญ๐ซ๐ข๐๐ฌ In the following, the term โStrydโ includes Stryd PowerCenter and Stryd…
๐๐ก๐จ๐จ๐ฌ๐ข๐ง๐ ๐ฉ๐จ๐ฐ๐๐ซ ๐๐ฉ๐ฉ๐ฌ Power is a complete system using effort as its fundamental metric. Power uses your second-by-second effort from completed workouts to calculate metrics that build a detailed picture of your running capabilities. Imagine you run 3 times per week for around an hour each time. Thatโs 60 pieces of data per minute, 3600…
๐๐ก๐๐ญ ๐๐ฅ๐ฌ๐ ๐๐จ ๐ฒ๐จ๐ฎ ๐ง๐๐๐ (๐๐ฉ๐๐ซ๐ญ ๐๐ซ๐จ๐ฆ ๐ ๐ฉ๐จ๐ฐ๐๐ซ ๐ฆ๐๐ญ๐๐ซ ๐๐ง๐ ๐ฐ๐๐ญ๐๐ก)? To get the most from a power meter, youโll need one or more applications (โappsโ for short) to:๐น plan your training๐น display and record power while youโre running๐น review completed workouts and monitor your power metrics For the best result (and to minimise…
๐๐๐ง ๐ฒ๐จ๐ฎ ๐ฎ๐ฌ๐ ๐ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐ฐ๐๐ญ๐๐ก ๐ญ๐จ ๐๐ฎ๐ง ๐ฐ๐ข๐ญ๐ก ๐๐จ๐ฐ๐๐ซ? Yes. All the major running watch manufacturers (Garmin, COROS, Wahoo, Suunto, Polar, and even Apple) include wrist-based power in their new models. ๐๐ก๐ฒ ๐ฎ๐ฌ๐ ๐ฐ๐ซ๐ข๐ฌ๐ญ-๐๐๐ฌ๐๐ ๐ฉ๐จ๐ฐ๐๐ซ? You may already have a watch that can provide wrist-based power, which means you donโt need to buy a…
๐๐๐ง ๐ฒ๐จ๐ฎ ๐ฎ๐ฌ๐ ๐ ๐๐ญ๐ซ๐ฒ๐ ๐๐จ๐จ๐ญ๐ฉ๐จ๐ ๐ญ๐จ ๐๐ฎ๐ง ๐ฐ๐ข๐ญ๐ก ๐๐จ๐ฐ๐๐ซ? Yes. ๐๐ก๐ฒ ๐ฎ๐ฌ๐ ๐ ๐๐ญ๐ซ๐ฒ๐ ๐๐จ๐จ๐ญ๐ฉ๐จ๐? Itโs a power meter that works with all major sports watch brands, with Apple Watches, with mobile phones, and with some smartwatches. It provides power-based metrics, accurate speed and distance metrics (even in poor-GPS locations) and some additional metrics…
๐๐จ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐ฉ๐จ๐ฐ๐๐ซ ๐ฆ๐๐ญ๐๐ซ๐ฌ ๐ฉ๐ซ๐จ๐๐ฎ๐๐ ๐ฆ๐๐๐ง๐ข๐ง๐ ๐๐ฎ๐ฅ ๐ง๐ฎ๐ฆ๐๐๐ซ๐ฌ? Running power meters provide numbers showing how hard youโre working when you run โ your effort. ๐๐ซ๐ ๐ญ๐ก๐๐ฒ ๐ซ๐๐๐ฅ๐ฅ๐ฒ ๐ฆ๐๐๐ฌ๐ฎ๐ซ๐ข๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐๐๐๐จ๐ซ๐ญ? No. Running power meters provide numbers that ๐๐๐๐๐๐ ๐๐๐ก your effort. ๐๐จ๐๐ฌ ๐ญ๐ก๐๐ญ ๐ฆ๐๐๐ง ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐ฉ๐จ๐ฐ๐๐ซ ๐ฆ๐๐ญ๐๐ซ๐ฌ ๐๐ซ๐ ๐ฉ๐จ๐ข๐ง๐ญ๐ฅ๐๐ฌ๐ฌ? No. Running power meters provide usable information ……
๐๐ก๐๐ญ ๐ข๐ฌ ๐ ๐๐จ๐ฐ๐๐ซ ๐๐๐ญ๐๐ซ? A Power Meter provides numbers representing how hard youโre working โ your effort or running intensity. Running power meters use readings from multiple sensors to calculate a power number. Most recent running watches have a power meter built in. ๐๐ก๐ฒ ๐ฎ๐ฌ๐ ๐ ๐ฉ๐จ๐ฐ๐๐ซ ๐ฆ๐๐ญ๐๐ซ? Running intensity is important when training,…
๐๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐๐๐๐๐ญ๐ข๐ฏ๐๐ง๐๐ฌ๐ฌ ๐๐ง๐ ๐ซ๐๐๐ ๐ฉ๐ฅ๐๐ง๐ง๐ข๐ง๐ There are three primary uses for Running Effectiveness:โ To improve your formโ To improve your fatigue resistanceโ To identify targets for your upcoming race Running Effectiveness can help identify the optimum power target for your upcoming event. ๐๐๐๐ ๐๐๐ฅ๐๐ฎ๐ฅ๐๐ญ๐จ๐ซ๐ฌ Depending on your choice of power meter and supporting apps, there…
๐๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐๐๐๐๐ญ๐ข๐ฏ๐๐ง๐๐ฌ๐ฌ ๐๐ง๐ ๐๐๐ญ๐ข๐ ๐ฎ๐ ๐ซ๐๐ฌ๐ข๐ฌ๐ญ๐๐ง๐๐ You may be familiar with the term stamina, which is similar to, but not the same as fatigue resistance:โ Stamina โ your ability to sustain effort for a longer durationโ Fatigue Resistance โ your body’s ability to resist the effects of fatigue This post focuses on fatigue resistance, starting with…
๐๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐๐๐๐๐ญ๐ข๐ฏ๐๐ง๐๐ฌ๐ฌ ๐๐ง๐ ๐๐จ๐ซ๐ฆ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐๐ฆ๐๐ง๐ญ๐ฌ Your running form is not the same as your running gait:โ gait is the โwhatโ – the movement sequence like heel-striking or lifting your footโ form is the โhowโ – whether your movements are efficient, stable, and injury-free By working on your form (how you run), you can improve your…
๐๐ฌ ๐๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐๐๐๐๐ญ๐ข๐ฏ๐๐ง๐๐ฌ๐ฌ ๐๐๐ฌ๐ฒ ๐ญ๐จ ๐ฎ๐ฌ๐? Running Effectiveness uses speed and power (effort) – both are measurable numbers. RE is easy to calculate. But Running Effectiveness measures how effectively you convert power into speed, and there are many things that can affect that conversion. ๐๐ฎ๐ง๐ง๐ข๐ง๐ ๐ข๐ง๐ญ๐๐ง๐ฌ๐ข๐ญ๐ฒ Differences in your running form at different intensities (jogging…
To celebrate the upcoming release of the Spanish version of โGetting Startedโ, Iโm planning to update the cover of the English version too. This text (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites. This week, I’m posting about…
To celebrate the upcoming release of the Spanish version of โGetting Startedโ, Iโm planning to update the cover of the English version too. This text (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites. This week, I’m posting about…
To celebrate the upcoming release of the Spanish version of โGetting Startedโ, Iโm planning to update the cover of the English version too. This text (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites. This week, I’m posting about…
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