As runners, we’re bombarded with a plethora of technical terms and jargon that can sometimes feel overwhelming.
Whether you’re a seasoned marathoner or just lacing up your shoes for the first time, you’ve likely heard phrases like “running mechanics,” “running economy,” and “running efficiency” thrown around. But what do these terms actually mean, and how do they impact your performance?
In this post, we’ll break down these key concepts in simple, easy-to-understand language.
By the end, you’ll have a clearer picture of the science behind your stride and how you can use this knowledge to become a more informed, efficient runner.
Let’s dive in and demystify some of the most common—and commonly misunderstood—running terminology.
Running mechanics:
Running mechanics refers to how a person moves their body while running.
It includes things like:
Arm swing
Foot strike (how your foot lands)
Stride length
Body posture
Cadence (steps per minute)
Good running mechanics can help prevent injuries and improve performance.
Example:
Let’s use arm swing as an example:
Inefficient mechanics: A runner who swings their arms across their body (crossing the midline) wastes energy and may cause rotation in the torso.
Efficient mechanics: Arms swing forward and back, close to the body, with elbows bent at about 90 degrees. This helps maintain balance and can actually assist with forward momentum.
Running economy:
Running economy is how efficiently a runner uses oxygen at a given pace.
It’s like fuel efficiency in a car, but for runners. A runner with good economy uses less energy to maintain a certain speed. Factors that affect running economy include:
Running mechanics
Body composition
Training adaptations
Environmental conditions
Example:
Alex and Sam are both training for a marathon.
During a 10-mile training run at the same pace:
Alex consumes 70 ml of oxygen per kg of body weight per minute
Sam consumes 65 ml of oxygen per kg of body weight per minute
Why this matters:
Sam is using less oxygen (energy) to run at the same pace as Alex.
This means Sam is likely to feel less fatigued at the end of the run.
Over the course of a marathon, this difference in energy expenditure becomes significant.
Long-term implications:
Sam may be able to maintain this pace for a longer distance.
Sam might recover more quickly between training sessions.
In a race scenario, Sam would have more energy reserves for a strong finish.
Practical outcome:
If both increase their pace, Sam might be able to sustain the faster speed longer than Alex.
In a marathon, Sam might finish several minutes ahead of Alex, despite starting at the same pace.
Running efficiency:
Running efficiency is closely related to running economy.
It’s about how well a runner converts energy into forward motion.
An efficient runner wastes less energy on unnecessary movements. Improving efficiency can help runners:
Run faster with the same effort
Run longer before fatigue sets in
Recover more quickly between runs
Example: Let’s compare two runners over a 10K race:
Runner A finishes in 45 minutes, taking 180 steps per minute with a stride length of 1.5 meters.
Runner B also finishes in 45 minutes, but takes 170 steps per minute with a stride length of 1.6 meters.
Runner B is more efficient because they cover the same distance in the same time with fewer steps, suggesting less energy expenditure.
As we’ve explored the concepts of running mechanics, economy, and efficiency, it becomes clear that these aren’t just fancy terms for coaches and elite athletes. They’re practical tools that every runner can use to improve their performance and enjoyment of the sport.
By understanding how your body moves, how efficiently it uses energy, and how to optimise your running form, you’re empowering yourself to become a better runner.
Remember, small improvements in these areas can lead to significant gains over time, whether you’re aiming for a new personal best or simply want to run more comfortably.
So the next time you lace up your shoes, take a moment to think about your mechanics, consider your economy, and strive for efficiency.
Your future running self will thank you. Keep learning, keep improving, and most importantly, keep running!