Running Economy: Key Concepts for Elite Performance

Running Economy: The Forgotten Factor

Definition and Measurement

Running Economy (RE) is the steady-state oxygen uptake (\dot{V}O2) at intensities below the ventilatory threshold. It is typically assessed by interpolating or extrapolating \dot{V}O2 to a common running velocity (e.g., 268\;m/min) or as the \dot{V}O_2 required to run one kilometer.

Importance in Performance

Running performance depends on maximal oxygen uptake (\dot{V}O{2max}), the ability to sustain a high percentage of \dot{V}O{2max}, and RE. Among elite athletes with high \dot{V}O_{2max} and fractional utilization, RE often determines the winner.

Differences in Running Economy

Runners of East African origin frequently exhibit superior RE. The lowest reported \dot{V}O2 at 268\;m/min is 39.0\;mL/min/kg in an East African runner. Differences in RE may be accentuated when expressed as \dot{V}O2/kg^{-0.75}.

Anatomical Basis

Smaller body size and particularly thin lower legs (e.g., smaller calf girth) are primary anatomical factors contributing to better RE. This relationship is evident across different populations, suggesting body dimensions rather than geographic origin are the key determinant. Adding weight, especially to the ends of limbs, increases the energy cost of running.

Strategies for Improvement

Studies on improving RE are limited. High-intensity interval training, when added to baseline mileage, has shown promise. Plyometric training, altitude exposure, and heat exposure are also suggested as potential strategies, although the underlying mechanisms for improvement are not fully clear. High-intensity training might force the body to find more efficient ways to perform a task, thereby improving economy. For highly trained athletes with limited scope for \dot{V}O_{2max} improvement, enhancing RE may be crucial for future performance gains.