𝐏𝐨𝐰𝐞𝐫 𝐜𝐚𝐧 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐟𝐨𝐫𝐦 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬
Want to improve your finish times?
You have two choices:
✅ Work on your fitness – so you can run the event distance maintaining a higher effort than before
✅ 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 can work on your form using drills, plyometrics, strength and conditioning, mobility and other supplemental work.
𝐇𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐟𝐨𝐫𝐦 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬?
Running Effectiveness (RE) measures how effectively you convert power into forward motion.
It’s calculated as the ratio of speed to power = speed / power.
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.
Measure your RE before beginning your form work, then again at the end, comparing 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; your weight; how hard you’re working; hills; wind; running shoes.
One way to track RE improvements is to use reference runs.
Every 3-4 weeks, run the same route at the same target intensities wearing the same running shoes.
Reference runs provide an opportunity to compare RE from one run to the next, so that you can see if you’re improving.
𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?
Running Effectiveness was proposed by Andrew Coggan, PhD, and measures how effectively you convert power into speed.
