What is Running Economy and How to Assess It for the Tenerife Bluetrail by UTMB®?
Running economy is a key factor if you want to improve your performance in the Tenerife Bluetrail by UTMB®. Find out what it is and how to assess it to optimise your effort and energy.
What is Running Economy and How to Assess It for the Tenerife Bluetrail by UTMB®? Every step counts in trail running, especially on demanding routes like the Tenerife Bluetrail by UTMB®. Understanding running economy (RE) is one of the secrets to optimising your performance and avoiding premature exhaustion. Essentially, it refers to the energy expenditure or oxygen consumption necessary to maintain a constant speed during the race, making it essential for long-distance runners. Let's explore what running economy is, how to assess it and how to improve it.
What is running economy? Running economy, or RE, is the amount of oxygen or energy a runner consumes to maintain a certain speed. RE plays a crucial role in endurance races such as the Tenerife Bluetrail by UTMB®, where the routes are long and demanding. Although elite runners have a very high VO2max (maximum oxygen capacity), their ability to maintain an efficient running economy is what sets the best apart. If we use a car analogy, RE would be like fuel consumption. While having a powerful engine is important, efficient fuel consumption means you can go further without having to slow down.
How Can I Measure my Running Economy? Running economy is traditionally measured with a gas analyser, which calculates oxygen consumption at a given speed. However, you don't need access to sophisticated equipment to make estimates. You can assess your running economy on a day-to-day basis by monitoring your heart rate while running at a constant speed. If, over time, your heart rate decreases without any change in your VO2max, your running economy has probably improved. For runners who train with a power meter, more accurate data can be obtained. A lower power output at the same pace indicates greater mechanical efficiency. Linking pace, power and heart rate (HR) can provide valuable feedback on your progress.
How To Improve Your Running Economy? Good news: running economy can be trained. Several ways exist to improve it, and one of the most effective is strength training. We are not talking about lifting heavy weights, but about doing strength exercises specifically designed for runners, which can be more effective than traditional endurance training. This type of exercise will help improve your movement efficiency and reduce the effort required for each stride. Training at altitude can also improve aerobic capacity and, therefore, running economy. Running technique has a crucial role to play because adopting the right posture and a more fluid movement will enable you to run more efficiently. Other factors that influence RE include the type of warm-up, flexibility and the choice of appropriate sports equipment. A good warm-up gets your muscles ready to work and contributes to greater efficiency during the race.
Did you know? Did you know that training your running economy won't just improve your performance, but will also mean running with less energy expenditure, which is key in long-distance races like the Tenerife Bluetrail by UTMB®?
How are you training for this challenge? Improving your running economy can make the difference between reaching the finish line with energy or struggling through exhaustion. Get to work on it and prepare for a more efficient and satisfying experience on your next trail adventure
