Running Economy Testing in Santa Cruz

Running economy assessment during VO₂ max testing:

• Testing Protocol:
  • • Graded exercise test on treadmill (NOHRd SprintBok self-powered)
  • • Start at easy pace, increase 0.5 mph every minute
  • • Measure O₂ consumption breath-by-breath at each pace
  • • Continue through multiple submaximal paces to maximal effort
• Key Data Points:
  • • VO₂ at easy pace (e.g., 8:00/mile pace = ? mL/kg/min)
  • • VO₂ at marathon pace (e.g., 7:00/mile pace = ? mL/kg/min)
  • • VO₂ at tempo pace (e.g., 6:00/mile pace = ? mL/kg/min)
  • • Compare to normative data for runners of similar ability
• Economy Calculation Example:
  • • Runner A: 45 mL/kg/min at 6:30/mile pace
  • • Runner B: 40 mL/kg/min at 6:30/mile pace
  • • Result: Runner B has 11% better economy-uses 11% less oxygen at same pace
  • • If both have same VO₂ max (60 mL/kg/min), Runner B races significantly faster

Running economy often outweighs VO₂ max in determining race performance:

• Real-World Example:
  • • Athlete 1: VO₂ max 70 mL/kg/min, poor economy (48 mL/kg/min at marathon pace)
  • • Athlete 2: VO₂ max 65 mL/kg/min, excellent economy (40 mL/kg/min at marathon pace)
  • • Race Result: Athlete 2 runs faster marathon despite LOWER VO₂ max
  • • Why: Athlete 2 runs marathon at lower % of max (60% vs. 68%), more sustainable
• Elite Runner Economy:
  • • Eliud Kipchoge (2:01 marathon): VO₂ max ~84 mL/kg/min, exceptional economy
  • • Uses ~200 mL O₂/kg/km (one of lowest ever measured)
  • • Some elite marathoners with VO₂ max "only" 75 mL/kg/min run 2:05 due to superior economy
  • • Economy separates good from great at elite level
• Economy Improvement Potential:
  • • VO₂ max: 10 to 20% improvement typical, then plateaus
  • • Running Economy: 5 to 15% improvement possible over years
  • • Continue improving economy even after VO₂ max plateaus
  • • This is how experienced marathoners keep PRing in 30s and 40s

What determines how economically you run:

• Biomechanics and Running Form:
  • • Cadence: 170 to 180+ steps per minute typically optimal (reduces ground contact time, lowers vertical oscillation)
  • • Stride Length: Overstriding wastes energy. Optimal = natural stride at each pace
  • • Vertical Oscillation: Less up-down "bouncing" = better economy
  • • Ground Contact Time: Shorter = more efficient force application
  • • Foot Strike: Mid-foot tends to be most economical for most runners
• Musculoskeletal Factors:
  • • Leg Stiffness: Optimal spring-like tendon stiffness improves elastic energy return
  • • Muscle Fiber Type: Higher % slow-twitch fibers = better endurance economy
  • • Muscle Strength: Stronger legs = less effort at given pace
  • • Core Stability: Prevents energy leak through torso rotation
• Training History:
  • • Years of running volume builds neuromuscular efficiency
  • • 10+ years consistent training = significantly better economy than newer runners
  • • "Lots of easy miles" is economy training
• Body Composition:
  • • Lower body weight (while maintaining power) improves economy
  • • But: Losing muscle mass can hurt economy-need strength
  • • Lean, strong runners most economical
• Fatigue:
  • • Economy degrades as fatigue accumulates
  • • "Form falls apart" late in marathon = worsening economy
  • • Training improves fatigue resistance, preserves economy longer
• Footwear:
  • • Weight: Every 100 grams adds ~1% oxygen cost
  • • Carbon Plates: Nike Vaporfly, Alphafly improve economy 3 to 4% (research-proven)
  • • Cushioning: Some cushioning improves economy (energy return), excessive cushioning reduces ground feel
  • • Racing flats for fast workouts, moderate shoes for easy runs
• Environmental Factors:
  • • Temperature: Hot weather worsens economy (more blood to skin cooling)
  • • Wind: Headwind dramatically increases oxygen cost
  • • Surface: Track/road most economical, trails/sand less economical
  • • Altitude: Higher altitude = worse economy initially (improves with acclimatization)

How to become a more efficient runner:

• High-Volume Easy Running (Most Important):
  • • 80% of training at easy pace (Zone 1 to 2)
  • • Builds neuromuscular coordination
  • • Thousands of foot strikes ingrain efficient patterns
  • • Volume > intensity for economy development
  • • Elite marathoners: 100 to 140 miles per week, mostly easy
• Plyometrics and Hill Sprints:
  • • Improves elastic energy storage in tendons
  • • Increases leg stiffness (in a good way-spring-like response)
  • • Example: 6 to 10 × 10-second hill sprints, 2 times per week
  • • Box jumps, bounding, single-leg hops
  • • Research shows 3 to 5% economy improvement in 8 weeks
• Heavy Strength Training:
  • • Squats, deadlifts, lunges (heavy load, low reps)
  • • Builds maximal strength, not muscle mass
  • • 2 to 3 sessions per week in off-season/base phase
  • • Particularly beneficial for slower runners and masters athletes
  • • Studies show 4 to 8% economy improvement
• Fast Strides (Not Intervals):
  • • 6 to 8 × 100 meters at 5K pace or faster, full recovery
  • • Focus: Smooth, relaxed, efficient form at speed
  • • 2 to 3 times per week after easy runs
  • • Maintains neuromuscular efficiency without fatigue
• Running Drills:
  • • High knees, butt kicks, A-skips, B-skips, bounding
  • • Improves coordination and running mechanics
  • • 10 minutes, 2 to 3 times per week
• Tempo Runs at Goal Race Pace:
  • • Practice economy at specific race pace
  • • Body learns to run efficiently at that intensity
  • • Example: 3 × 2 miles at marathon pace, 2 min rest
• Weight Loss (If Overweight):
  • • Losing excess body fat improves economy
  • • ~1% economy improvement per kg lost (maintaining muscle)
  • • But: Don't compromise strength or hormones
• Footwear Optimization:
  • • Use carbon-plated shoes for races and fast workouts
  • • Proven 3 to 4% economy benefit
  • • Even recreational runners benefit

Both important, but economy often overlooked:

• VO₂ Max (Aerobic Power):
  • • Maximum oxygen uptake capacity
  • • Determines ceiling of performance
  • • Improves quickly (6 to 12 months), plateaus
  • • More genetic component
  • • Importance: High for 5K and shorter, moderate for marathon+
• Running Economy (Efficiency):
  • • Oxygen cost at submaximal pace
  • • Determines how much of VO₂ max you can use for long durations
  • • Improves slowly but continuously (years)
  • • More trainable
  • • Importance: Critical for half marathon and longer
• Combined Impact on Performance:
  • • 5K: 70% VO₂ max, 30% economy
  • • 10K: 60% VO₂ max, 40% economy
  • • Half Marathon: 50% VO₂ max, 50% economy
  • • Marathon: 40% VO₂ max, 60% economy
  • • Ultra: 30% VO₂ max, 70% economy (plus mental toughness)
• Training Implications:
  • • Newer runners: Focus VO₂ max (lots of low-hanging fruit)
  • • Experienced runners: Focus economy (VO₂ max likely plateaued)
  • • Marathon-focused: Economy is primary limiter
  • • 5K-focused: Both matter, slight edge to VO₂ max

What your economy data means:

• Typical Values (mL O₂/kg/km):
  • • Elite Men: 180 to 210 mL/kg/km
  • • Elite Women: 190 to 220 mL/kg/km
  • • Competitive Runners: 210 to 250 mL/kg/km
  • • Recreational Runners: 250 to 300 mL/kg/km
  • • Beginner Runners: 300 to 400+ mL/kg/km
• If Your Economy is Good:
  • • You're running efficiently
  • • Training focus: Maintain economy while building other areas
  • • Consider marathon and ultra distances (economy advantage grows)
• If Your Economy is Poor:
  • • Huge potential for improvement
  • • Focus: Strength training, plyometrics, high volume easy miles
  • • Consider form assessment
  • • Retest in 6 months-expect meaningful gains

Why we use the NOHRd SprintBok for more accurate economy testing:

• Motorized Treadmill Limitations:
  • • Belt moves you-different mechanics than outdoor running
  • • Reduces active push-off requirement
  • • Can underestimate true oxygen cost by 2 to 5%
• Self-Powered (Curved) Treadmill Benefits:
  • • You power the belt with each stride
  • • More accurately mimics outdoor running mechanics
  • • Better measurement of true running economy
  • • Natural stride dynamics preserved
• NOHRd SprintBok Specifically:
  • • Premium curved treadmill design
  • • Smooth, responsive running surface
  • • Research-grade economy measurement

Using serial testing to monitor progress:

• • Baseline Test: Establish starting economy
• • 6 to 12 Months Later: Retest after focused training block
• • Expected Improvement: 3 to 8% economy improvement in first year of focused work
• • Continued Improvement: 1 to 3% per year for several years
• • Performance Translation: 5% economy improvement = ~5% faster race times (all else equal)

VO₂ Max Test with Running Economy Analysis: $250

What's Included:

• • Complete VO₂ max assessment
• • Running economy measurement at multiple paces
• • Comparison to normative data for your level
• • Training zones (VT1, VT2, five zones)
• • Recommendations for improving economy
• • Same-day results with detailed interpretation

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com