TOSH TIMES USATF-UTAH Newsletter

Winter 2018Official sports medicine and sports performance provider to

Running EconomyBy Rebecca BennionTOSH Running Program Coordinator

Most runners have heard the term running economy at some point in their career. But, do you really know what it is and why it’s so important? I hope this article answers those, and other questions for you.

What is Running Economy?The term “running economy” is used to describe the amount of energy it takes to run from point a to point b. In a lab setting, we can quantify individual running economy by measuring how much oxygen is being

consumed at varying running paces. By observing oxygen consumption, we can determine what fraction of a runner’s maximum aerobic capacity is required to run at those paces. Runners that require a lower percentage of their capacity at a particular speed would be considered more economical than runners that require a greater percentage at that same speed. Not too different from a car’s miles per gallon (MPG) metric.

Now, why is this important?

Why is Running Economy Important?It’s part of being human, we want to do any task with as little effort as possible. This is true whether we are moving a box, shoveling, lifting something, riding a bike, and yes, even running. Regardless of the task, if we complete the work more economically we have the increased ability to do that task longer and/or faster. Most of us train to be able to run longer or faster; training helps us become more economical.

What Affects Running Economy?

If one of the main goals of training is to become more economical, aka getting better, what can you think of that would make you a more efficient runner? We could develop an exhaustive list but let’s start with the basics:

• Endurance training

• Environment

• Nutrition

• Running form

• Muscular strength

• Flexibility

• Genetics

Some of these factors we cannot control, but there’s hope. A small change in just one of the listed elements that we CAN control can actually improve your running economy. Work with what you CAN control, and progress from there.

How can I Improve My Running Economy?Let’s look at the list we just made and discuss some specific ways we can improve running economy.

Endurance Training: Most runners I work with are good at getting in their weekly mileage. The comfortable running is what we like to do, therefore we gravitate towards that. May I offer a word of caution? Don’t fall into the rut of running the same distance at the same pace on the same course all the time. You need variety to change and to improve your economy. Also, be careful when increasing how much you run so you don’t hurt yourself.

Environment: To a certain extent there isn’t a lot we can do about our training environment. Most often we think of weather conditions such as temperature, precipitation, wind, heat, etc. But remember environment includes terrain also. As we modify the conditions by switching between indoor and outdoor

running we’re changing running surfaces and that can affect our running economy. Since we get good at what we practice, I suggest simulating your racing environment whenever possible. That will allow your body to function best and be the most economical in similar conditions come race day.

Nutrition: You don’t have to look far for advice on nutrition. It seems there are ever changing ideas on what is ideal and what fad diets are the best for weight loss or performance. To keep it simple, I want you to understand that the way you eat and hydrate have a direct impact on the physiological adaptations your body makes as you exercise. A well-balanced meal plan will improve your running economy. If you need more direction, please call or email the TOSH sports dieticians at TOSHNutrition@imail.org.

Running Form: The way your body moves while running makes a big difference in how economical you are. Just think of all that energy being displaced every time you swing your arms and legs. For example, there are aspects of your gait cycle that determine how efficient or inefficient you’ll be. I can’t stress enough how much of a skilled movement running is. Whether you’re an amateur, elite, or casual runner, I strongly

EnduranceTraining

RunningEconomy

Nutrition

ResistanceTraining

Environment Stretching

recommend having your gait assessed regularly. No matter how much experience you have running, it doesn’t take long to develop new and inefficient running patterns such as excessive cross over, poor stride, unnecessary trunk and back movements, etc. For an elite gait analysis, you can reach out to TOSHRunning@imail.org.

Muscular Strength: Strong muscles that work together are essential to running properly and therefore an essential part of running economy. As an endurance athlete you will see enhanced economy by performing body weight or lighter weight exercises with more repetitions. Even the occasional heavy weight, lower repetition session will improve your performance without “bulking you up”. Through strength training, your muscles learn to efficiently work together resulting in more stability. You also decrease your likelihood of being hobbled with many common running injuries.

Flexibility: When it comes to flexibility, I’m not suggesting you need to be a contortionist worthy of Barnum & Bailey’s circus. However, in order to improve running economy and mechanics your muscles need a healthy range of motion. Focusing on your hip flexors,

hamstrings, quads, calves, and IT Bands will allow your muscles to work as they are intended to while running, and increase your running economy. For specific help and ideas reach out to me at TOSHRunning@imail.org.

Genetics: You guessed it, this is the one element we have absolutely no control over. But, we can learn to work with what we have and train ideally for our physiological make-up. It’s because of genetics that not every athlete can train the same and adapt the same. Rather than fight a losing battle with genetics, accentuate your strengths and focus on the weaknesses you can control.

To improve your running economy, start by selecting one of the above areas where you can improve. Make a plan you can stick to and take note of how much more economical you are. As you improve your body’s economy you will reach the finish line of your race with less physiological work than you previously did.

Happy Running!

RebeccaTOSH Running Program Coordinator

and then, it’s something to be consistently mindful of and remember consuming milk, tea, coffee, smoothies, 100% juice, soups, and foods high in water all count toward your overall hydration goals.

Sleep has a direct relationship on our health and immune system. Research shows that adults who don’t get adequate sleep, consume roughly 560 additional calories per day (more snacking and higher fat foods), have a decreased mood, eat less fruit and vegetables, and have impaired glucose metabolism. Basically, we aren’t functioning at our best when we don’t consistently get enough sleep. Sleep is important because it’s when our bodies take time to repair and restore both physically and mentally. We are at an increased risk of getting sick if we don’t get a consistent 7–9 hours each night. To improve your nightly sleep, start with a pre-sleep routine roughly 1 hour before bed. Pre-sleep prep could include: turning off or dimming devices (phones and computers), prepare for the next day by laying out your clothes or packing your lunch, take a warm shower or bath, do relaxing activities such as reading a book, stretching, breathing exercises, making a to-do list, or writing down things you’re grateful for.

While seasonal illnesses aren’t 100% avoidable, consuming adequate calories, drinking and eating plenty of fluids, and giving your body the appropriate rest will certainly reduce your chances of getting sick this winter. If you find yourself under the weather this season, take some time off from running to give your body time to adequately heal so you don’t worsen your symptoms or prolong the illness. If you have any questions, feel free to email me at toshnutrition@imail.org.

Good luck this offseason!

AshleyTOSH Sport Dietitian

By Ashley HagenickTOSH Sport Dietitian

With the cold, winter weather quickly approaching, getting sick may seem unavoidable. However, there are nutritional strategies, including sleep, you can use to strengthen your immune system. As a runner, getting adequate calories, fluid, and rest are some basic ways you can protect yourself from seasonal illnesses like the common cold and flu.

If we don’t consume enough calories to fuel our daily activities, living and exercise, we weaken our immune system. A weakened immune system during the most illness-prone time of the year sets us up for inevitable sickness. Eating healthy foods, while understanding their benefits, can make a difference. For example, antioxidants protect our cells and consuming them through fruits and vegetables is one of the best ways to boost our immune system. Blueberries, cranberries, citrus fruits and juices, bell peppers, carrots, and even dark chocolate contain antioxidants. Be sure to fill half your plate with a variety of fruits and vegetables while ensuring you have enough calories to fuel your exercise and runs.

Hydration can is also an important component in avoiding seasonal illnesses this season. Adequate fluids help control very important bodily functions like regulating temperature, blood pressure, nutrient transportation and help flush toxins out of the system. Being hydrated isn’t something you can do every now

Protecting Your Immune System This Cold and Flu Season

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