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Break the limits of exercise! How does running economics predict your endurance performance?
With the rise of fitness culture, more and more people are beginning to pay attention to the sport of running. Not only because it is simple and easy, but also because it can greatly improve our cardiopulmonary function and enhance endurance. Advances in sports science have given us a deeper understanding of the energy expenditure of running and have further explored the concept of running economics. Running economics focuses on analyzing the energy cost of running at different speeds. These research results can not only help us improve our running performance, but also help us predict the effectiveness of endurance training.
When running, as the speed increases, the increase in energy consumption becomes an indisputable fact.
Of course, the change in energy cost is not only affected by the difference in speed. There are many factors that affect the running economy of each runner. Among them, environmental factors such as wind resistance and air density, as well as equipment factors such as the weight of shoes, will cause differences in energy consumption. Age, training status, pace frequency, etc. are also factors that cannot be ignored.
How to measure energy expenditure while running
The energy expenditure of running can be quantified using oxygen uptake (VO2). VO2 provides an indirect estimate of energy expenditure when running at submaximal intensity. As your running speed increases, your oxygen uptake rate also increases, which means energy expenditure also increases.
Comparing the energy expenditure of running across speciesThe generally accepted conventional wisdom is that at a given submaximal intensity, there is a strong linear relationship between oxygen uptake rate and running speed.
Previous studies have found that when animals of similar weight run the same distance, the energy expenditure is not related to the number of limbs they have. In fact, heavier animals expended less energy, suggesting that energy expenditure decreases with increasing body weight. In addition, small animals are more likely to consume a lot of energy because they need to take quick and short steps. In contrast, large animals can take slower, longer steps, which helps reduce energy expenditure.
The concept of running economy
Running economy refers to the energy expended to meet the aerobic demands of running. Runners with high economy require less energy to maintain a constant speed, which gives them an advantage in endurance events. By measuring oxygen uptake at different speeds, it is possible to more effectively compare the economy of different runners. This makes RE an effective metric for assessing an individual's racing performance.
Training status has a significant impact on running economy, and well-trained runners can usually significantly reduce energy consumption.
Factors that affect running economy
In addition to training status, many other factors can affect running economy. For example, the age, gender, and weight of the athlete. Among elite runners, gender may have some effect on energy expenditure, but for most runners, the differences are not clear enough.
ConclusionOverall, research on running economics reveals how various factors affect energy expenditure and helps us understand how to improve training to enhance athletic performance. As testing technology develops further, we will be able to more accurately assess and improve each runner’s RE. The challenge for the future is how to apply these theories to actual training to optimize the performance of each runner, and this may require each runner to explore and practice it on his or her own. Are you ready to challenge your limits?
