E14: Running Efficiency: The Metric You're Not Watching (But Should)

Two runners.Same track.Same pace.Very different outcomes.In this episode, we open with a simple tempo run shared by two training partners, Mark and Eli. From the outside, they look identical—same pace, same rhythm, same effort. But as the miles pass, the difference becomes clear: one runner is working harder just to hold on, while the other stays smooth, controlled, and composed.The difference isn’t fitness.It’s running efficiency.We unpack what running efficiency really means—how effectively a runner converts effort into forward motion—and why it often matters more than simply building a bigger aerobic engine. You’ll learn how efficiency shows up in real-world training data through Efficiency Factor (EF) in Training Peaks, a powerful and underrated metric that compares pace to heart rate to help distinguish true fitness gains from accumulated fatigue.This episode covers:What running efficiency is—and what it isn’tHow Efficiency Factor (EF) works and when it’s most usefulWhy EF is valuable for athletes and coaches monitoring adaptation, recovery, and fatigueCommon mistakes when interpreting efficiency dataWhy improving efficiency leads to stronger finishes and more repeatable performanceWe then pivot to the practical side: how to actually improve running efficiency. Rather than chasing a perfect-looking stride or adding more hard workouts, we focus on three high-return strategies:Getting stronger so each stride costs less energyReducing wasted motion by cleaning up—not “fixing”—running formPracticing efficiency under fatigue so it holds when it matters mostThe takeaway is simple but powerful:Running performance isn’t just about how big your engine is—it’s about how effectively you use it. When efficiency improves, pace becomes a byproduct, fatigue shows up later, and strong finishes become the norm rather than the exception.Efficiency isn’t accidental.It’s trained—deliberately.To learn more about the work we're doing with athletes, recreationalist, and business leaders head on over to www.ascendhumanperformancecoaching.com.