How do I use Running Effectiveness?

How do I use Running Effectiveness?

Running Effectiveness (RE) uses speed and power (effort) – both are measurable numbers, so 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.

Running intensity

Differences in your running form at different intensities (jogging vs. running vs. sprinting) will affect how effectively you convert power into forward motion, impacting RE.

Hills & Wind

When you run uphill, your power will be higher for the same speed – and your RE will be lower. The reverse is true when running downhill.

The same is true for running into a headwind (lower RE), or with a tailwind.

Running shoes

Running shoes are made from differing materials with differing stack heights. This can affect how effectively you convert power to speed.

Your power meter & configured weight

There is no agreed standard for calculating running power – different power meters will produce differing numbers. This means RE (for identical runs) will differ if you use different power meters.

RE uses power divided by weight. If you change the weight configured for your power meter, RE calculations made before that change will not be comparable with RE calculations made after that change, unless you calculate RE using the weight configured at the time of each run.

Reference runs

RE is easy to calculate, but it’s not so easy to use, with many things that can affect the calculation!

One way to monitor changes in RE is to use reference runs, a strategy that Fred Richardson (a fellow coach) shared with me.

These are runs you include every 3-4 weeks in your training plan, where you run the same route at the same target intensities in the same running shoes.

Reference runs aim to minimise variations between runs, so that you can compare RE between runs and confirm improvements.

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