Running Economy: How is yours?

By Mike Dee, PT, NSCA: CSCS, CPT

Why do some runners run harder and longer with less demand on their oxygen supply? Why do these same runners have less injuries? Enhanced performance and less injuries is the dream of any athlete and nothing gets me more excited as a physical therapist than to be a part of this combined success. But what is that element that brings about both?

Common sense would indicate that stronger athletes are better athletes and stronger athletes have fewer injuries, however the research to prove this has ambled along at a snails pace until recently. A recent study looked at both performance and injury rates, the results are very exciting. To understand this though requires a little explanation.

Running Economy in it’s simplest form refers to running at a steady pace and using less oxygen. Many studies have been performed that evaluated the effects of a resistance tranining(weight lifting) program on running economy. All of the studies showed that resistance training improved Running Economy but the actual reason was unclear. Researchers wanted to know if resistance training increased the Vo2max, Lactate Threshold or Muscular Control and thereby the running economy.

Vo2 max which measures how much oxygen you can take in and use in a one minute period while exercising is one measure of performance.. An athlete usually develops this through endurance training via a bike, running, elliptical machine or rowing. Resistance training should not develop this and the research showed this however, it showed that it did not negatively impact it. Well what about the Lactate Threshold?

Lactate Threshold in it’s simplest terms refers to the bodies ability to sustain a relatively intense period of exercise for an extended period.. Research showed that resistance training while improving running economy did not improve or lessen the lactate threshold in runners.

Muscular Control refers to the full use of as many muscles as possible while maintaining good form. Resistance Training while improving Running Economy did in fact improve a group of athletes muscular control. The researchers deduced that more muscles used created more force and a more stable running form which required less oxygen. These same runners ran longer before stopping while trying to run to exhaustion. The injury history with these same runners was minimal to none!!

Here was the real gem of information. The runners who ran longer with less oxygen and who had the best form were shown to be the stronger runners when their muscles were tested. The specific muscle that were stronger were the hamstrings(back of the thigh) and the gluteals(Butt muscles).

Moral to the story: Resistance Training helps runners perform and stay injury free. Get in the Gym, see your P.T. or your trainer and get those hamstings and gluts strong!!