Tag: Form & Technique

𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬 𝐚𝐧𝐝 𝐫𝐚𝐜𝐞 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠

There are three primary uses for Running Effectiveness:
✅ To improve your form
✅ To improve your fatigue resistance
✅ To identify targets for your upcoming race

Running Effectiveness can help identify the optimum power target for your upcoming event.

𝐑𝐚𝐜𝐞 𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫𝐬

Depending on your choice of power meter and supporting apps, there are two different race calculators you can use to identify your optimum power target:
🎯 If you use a Stryd footpod and the Stryd ecosystem, you can use the web-based Stryd Race Calculator
🎯If you use wrist-based power, you can use the ‘Generate Race Power Scenarios’ feature in SuperPower Calculator (for Google Sheets).

𝐇𝐨𝐰 𝐝𝐨 𝐭𝐡𝐞𝐲 𝐰𝐨𝐫𝐤?

Whichever calculator you use, they work similarly, using (at a minimum):
🔹 Your race-day running fitness – your Threshold Power on race-day
🔹 Your fatigue resistance – one of two different metrics, depending on whether you’re running a shorter, higher-intensity race or a longer, lower-intensity race
🔹 Your running effectiveness – your race-day target will depend on your expected finish time, which depends on how effectively you convert power into speed

These metrics are calculated from your completed workouts.

Which means that your training plan should include specific workout segments supporting the race-day calculations.

And it means that Running with Power personalises your race-day target, based on your capabilities, instead of calculating your target using averages from thousands of other runners (who are not you).

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino)
More about the Race Calculators can be found at:
🔹 Stryd: Race Calculator in PowerCenter
🔹 SuperPower Calculator for Sheets (click to download a copy)

𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬 𝐚𝐧𝐝 𝐟𝐚𝐭𝐢𝐠𝐮𝐞 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞

You may be familiar with the term stamina, which is similar to, but not the same as fatigue resistance:
✅ Stamina – your ability to sustain effort for a longer duration
✅ Fatigue Resistance – your body’s ability to resist the effects of fatigue

This post focuses on fatigue resistance, starting with a simple question.

𝐖𝐡𝐚𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐟𝐚𝐭𝐢𝐠𝐮𝐞?

When you fatigue (while running):
🔹 you’ll probably slow down
🔹 your gait or form may change
🔹 you may experience mental sluggishness
🔹 you may have an increased risk of injury

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐲𝐨𝐮𝐫 𝐟𝐚𝐭𝐢𝐠𝐮𝐞 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞?

According to posts by Steve Palladino, you could focus on metrics that measure gait or form, looking for changes in those metrics over the course of a run.

There are a few metrics he’s investigated. One of them is available with any kind of power meter – Running Effectiveness.

In a recent post, Steve outlines a couple of ways to measure fatigue resistance using higher-intensity sections in long runs.

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐟𝐚𝐭𝐢𝐠𝐮𝐞 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞?

It’s one thing to be able to measure fatigue resistance, but how can you improve it?

Through a well-structured training plan.

And to check that your fatigue resistance is improving, you could use the method outlined in another recent post.

RE provides an objective way to assess improvements in fatigue resistance.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino)

𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬 𝐚𝐧𝐝 𝐟𝐨𝐫𝐦 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬

Your running form is not the same as your running gait:
✅ gait is the ‘what’ – the movement sequence like heel-striking or lifting your foot
✅ form is the ‘how’ – whether your movements are efficient, stable, and injury-free

By working on your form (how you run), you can improve your running effectiveness.

But it’s not a straightforward thing, and it’s easy to make things worse rather than better.

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐰𝐨𝐫𝐤 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐟𝐨𝐫𝐦?

Before starting any form work, consult a sports physiotherapist. They should be able to assess your current form and help you identify whether there are things you should prioritise to reduce injury risk.

A second option is to work with a specialist running coach, someone who has the training and tools to assess your running form and identify things you could do to improve your form.

Both the physio and the running coach will probably suggest activities to add to your training plan – strength and conditioning, running drills, plyometrics, and other supplemental activities.

𝐔𝐬𝐞 𝐑𝐄 𝐭𝐨 𝐬𝐞𝐞 𝐢𝐟 𝐲𝐨𝐮𝐫 𝐟𝐨𝐫𝐦 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 𝐚𝐫𝐞 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬

Before starting any supplemental activities, complete a reference run or two.

This will provide baseline RE measurements.

Then, while working on your form, complete additional reference runs to track whether the activities are improving your form (and you should continue them), or whether you should try something different.

RE provides an objective way to assess whether form changes are improvements.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions?
📖 Getting Started

For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino)