5 Ways To Improve Your Running Efficiency

In this video, I share five essential strategies to elevate your running economy and make your runs more efficient.

Discover how gross and cellular biomechanics play a role in your performance, learn the importance of running strides, and understand how building your aerobic base can transform your endurance.

I also highlight the significance of optimal body composition and the quickest way to enhance your running efficiency.

00:00 Introduction to Improving Running Economy
00:05 Understanding Running Economy
01:32 Examples of Elite Runners
04:04 Categories of Running Economy
05:24 Five Ways to Improve Running Economy
15:39 Recap and Conclusion

_________________________________________________
Resources & Links



► Join the Run Elite Community on Facebook:

[reieli]

1mile = 1 stride has been a great advice. It has become a non-negotiable after each run. Especially on my easy and recovery runs. I was happily surprised. I dare at times add 1 or 2 more strides if want too 😊

[craigdunsmuir]

Ive done strides as a warm up for my quicker sessions but am going to now do them after my easy and longer runs too.
1 stride per/mile is great advice.

I've been vegan & whole foods plantbased where ever i can for over 8 years and can feel and see the benifit.

I love that you try and touch on diet in many videos. Its a shame that part is so triggering for many people.
If you look at elite edudrance athletes i think there is a higher percentage of plantbased eaters compared to the rest of us.
Thanks for being honest and direct Andrew.

[erosennin]

Doctor here
Great advice on body composition
Excess body fat translates globally to poor outcomes in near all health issues
Also can slow you down in a race!
Can't sugar coat this one

[expatadventureturkey]

That key point of strides being equal to 1 per mile you run for the week I.E. 30 miles equals 30 strides. Is a “great tip” I always wondered how many strides per session. Now I know 6 mile easy run = 6 strides. Boom eye opening. 🤙🏽

[kapuzineraffe]

All your tips Are Fine But two question.
1. addings more strides- 1 per mile also when i have quite a good amount of 200m/1km and 2km Sessions for my upcoming race?
2. Salt - iam 90% whole Food and have a good overveiw avoiding processed etc. But when i cut off Salt / Electolytes i am getting more cramps at Night

[ianwarner]

Fantastic! I see Run Elite has a new one … click. Thanks Andrew 🙏

[madmuzzad]

In developing our base are we aiming to run at a percentage of target race pace or are we simply running easy (RPE scale) - with strides - through this phase?

[melissagrace]

Love how you break it down to actionable bits

[pioneer]

I would say for stride length for beginners they should not be a full 100 meters. I tried that in a recent run and it really wore me out and made me hurt. I think they should be like 15 seconds to start which is more like 50 meters at my pace of strides.

[lowzyyy]

What do you mean salt is poison. You literally cannot function without salt.
Other than that its good video

[jonasbrooks]

So does poor running efficiency lead to injuries? I've been running incredibly slow like you want and have gotten multiple leg muscle injuries... is that because I'm inefficient at running super slow?

[AvinashSingh-spqv]

Running sub 4 minute 1500m according to you sir what's the milege in a week plz reply

[abhishek]

Your running advice is really good, but unfortunately cannot agree to your diet advice.

[TheSandkastenverbot]

Emil Zatopek and Jim Ryan were both extreme examples of people who could (and would) train at high intensity for extreme volumes. Practically nobody else would have withstood their training regimen. What they display is *not good efficiency, * not even for themselves, but an example how too frequent too intense training can actually *decrease your efficiency.* They won because their fitness (and their genetics) was off the charts. That too little training at low intensities can decrease your efficiency is observed every year both by amateurs and professional athletes.

[karoldrapski]

Pretty good piece of advice. But I've got one question. Isn't there a threat that too high intake of fiber, raw fruit etc will lead you to some intestinal problems? It's ok to clean your gut generally but on a race day the urge to clean your bowels may be devastating to your performance. Is there a way to train the body to keep bowels light but without feeling a kind of diarrhea?

[yssj]

Valid points! Quick question? If they recommend electrolytes with high sodium content during the long run, how is salt NaCl going to hurt? I’m not understanding.

[boryahL]

Thank you Andrew!

What about electrolytes? After a long run in the heat and humidity i usually take good amount of electrolytes with high sodium.

[fecardona]

First time I hear that someone would reduce the salt from seawater, to add to food. WTH, where is this going on…
In any case, a good coach from the NYRR club advised that the saltstick salt pills are key to reduce loss of sodium from sweat and dehydration. Dosage is controlled of course, during the race.

[yair]

Salt is very much needed for longer runs..

[carina]

I would like some clarification on the ideal running diet. I understand getting rid of junk food, but I don't see how one could reach peak performance on a raw vegan diet. I understand eating low fat (as in lean meat, no dairy products) and high carbs (clean, whole carbs), and of course fruits and vegetables. But what about lean meat?