๐๐จ๐ฐ๐๐ซ ๐๐๐ง ๐ฆ๐๐๐ฌ๐ฎ๐ซ๐ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐จ๐ซ๐ฆ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐๐ฆ๐๐ง๐ญ๐ฌ
Want to improve your finish times?
You have two choices:
โ
Work on your fitness โ so you can run the event distance maintaining a higher effort than before
โ
Work on your form โ so you can run faster for the same effort, run at the same speed for less effort, or both
๐๐จ๐ฐ ๐๐จ ๐ฒ๐จ๐ฎ ๐ฐ๐จ๐ซ๐ค ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐๐จ๐ซ๐ฆ?
You can work on your form using drills, plyometrics, strength and conditioning, mobility and other supplemental work.
๐๐จ๐ฐ ๐๐๐ง ๐ฒ๐จ๐ฎ ๐ฆ๐๐๐ฌ๐ฎ๐ซ๐ ๐๐จ๐ซ๐ฆ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐๐ฆ๐๐ง๐ญ๐ฌ?
Running Effectiveness (RE) measures how effectively you convert power into forward motion.
Itโs 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 youโve made a positive difference to your Running Effectiveness.
๐๐ ๐๐๐ง ๐๐ ๐ ๐๐ข๐๐๐ข๐๐ฎ๐ฅ๐ญ ๐ฆ๐๐ญ๐ซ๐ข๐ ๐ญ๐จ ๐ฆ๐๐๐ฌ๐ฎ๐ซ๐
Why?
Itโs affected by: your power meter; your weight; how hard youโre 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.
๐บ๐๐๐๐๐ ๐’๐ ๐๐๐ ๐๐ ๐น๐๐๐๐๐๐ ๐๐๐๐ ๐ท๐๐๐๐?
โ Questions?
๐ Getting Started
Running Effectiveness was proposed by Andrew Coggan, PhD, and measures how effectively you convert power into speed.