Running Economy: What Factors Really Improve it?

Running Economy: What Factors Really Improve it?

Running economy refers to the ability to run efficiently - to maintain a given sub-maximal running velocity using the least amount of oxygen possible. Running efficiently is something all runners all strive for (whether consciously or not!) It allows us to perform better, achieve greater quality training, and decrease the risk for injury. A number of factors have been proposed to influence running economy, and a study from the Journal of Sports Medicine analyzed the available research on these factors to dissect what has proven to be effective and what has not.

Kathrine Switzer, Marathon Woman

Kathrine Switzer, Marathon Woman

Every time I see the photos of Kathrine Switzer running bravely in full sweats and Adidas flats, fighting off the Boston Marathon race director, I get chills. She is the reason our company exists in the world. She ran, so we run. And we are #empoweredbyrunning because of her. 50 years ago, in 1967 #261, participated in what was an all-male’s race, fearlessly. Impressed? She’s also running it today at age 70!

What to eat on Race Day!

What to eat on Race Day!

Your next race is coming up, and the big question is always: “what should I eat on race day?”

However, this question should not just apply on race day! If you want to really optimize your performance, a well-balanced diet should be consistent throughout your training. The best thing you can do for your training (and racing) schedule is to get into a routine.

Up, Down, Up!

Up, Down, Up!

Strength coaches are constantly trying to improve outcomes. We are still learning about how to improve outcomes with runners, both endurance runners and sprinters. Much research lately has focused on eccentric strengthening (lowering against gravity) as a way to improve both endurance running and sprinting.

 

 

How to deal with DOMS!

How to deal with DOMS!

You did it, you reached the finish line, broke a PR and maybe enjoyed a victorious brunch.  You probably went to bed thinking "I should feel fine tomorrow" but when that alarm went off this morning, the legs were not loving you.  DOMS, delayed onset muscle soreness can catch you by surprise and could hang around for awhile. 

Essential Micronutrients for Runners

Essential Micronutrients for Runners

The easiest way for your body to absorb and make use of micronutrients is by getting them through whole foods instead of supplements. A simple way to do that is, make sure your plate is colorful and that you are eating a varied diet. Some micronutrients that you may need to supplement are iron (speak with your MD before starting any supplement, but especially an iron supplement), vitamin D3 and Omega 3s.

Make time for Plyos!

Make time for Plyos!

Plyometrics is the way of the future. More and more information about the positive effects of plyometrics and jumping workouts are coming out. This is a great way to improve your vertical displacement and it increased neural pathways in the brain for running specific movements.

May the force be with you

May the force be with you

Work, money, family, friends; all of the may cause stress in our lives, but there is nothing like the ultimate stressor amity.  With every movement and every step we are battling the force of gravity.  When running, this force is even greater.  The vertical motion of the body as you run is balanced out by ground reaction force from the surface through your leg.  GRF is related to tibial stress which can manifest into injury.  A high step rate will decrease the time you spend going up and down (vertical force) and will decrease your change of injury. 

Stiff from your neck down to your feet!

Stiff from your neck down to your feet!

Ever have one of those days that starts with stiff neck when you get out of bed, then you get off the train and your right shoulder hurts, at lunch time you notice your left hip hurts and by the time you get home you can hardly walk in the door? Of course you have. Unfortunately everything from your head to your toes is connected someway.

Jello from the Other Side

Jello from the Other Side

As performance specialists, we have to stay on top of our nutiriitonal supplementation game. Atlhough we cannot recommend all fads, we encourage athletes who are interested in trying benign supplements that have been tested in the medical literature, such as beet juice or tart cherry juice, do try them. Many of the outcomes are subjective. However, we were a little shocked when recently a client inquired about gelatin! Turns out in a recent study in Australia, gelatin and vitamin C were combined and tested on humans.

Use it or Lose it!

Use it or Lose it!

"Gotta get the Core"!  Whether you are at a cross fit class, spin class or Mile High, everyone is all about hitting he core these days.  When the weather is cold we are all thinks about so=umber bodies but there is more to "core work" than just looking good. Your coreactually made up of

The Stretching Battle Continues

The Stretching Battle Continues

One day, in the year 490 BC, the first person ran from Marathon to Pheidippides. When he returned from his exhausting journey has cave his best friend said “Bro, you should stretch before you run. And so the great debate began. A few years later the debate got even more complicated, static v.s. dynamic stretching.