Running Economy: Speed & Muscle Recruitment

Summary:In Ep. 7 the coaches explain what running economy means, what the benefits are to improving your efficiency and some key takeaways on how to train to get more out of your running.Key Discussion Points:Addressing Common Misconceptions:Running economy only matters for long-distance runnersBetter economy just means shorter steps or higher cadenceDeep Dive:How Your Muscles and Nervous System Affect EconomyWhat You Feel When Economy ImprovesWhat’s Happening When You Sprint, Jump, or Change DirectionWhy Running Fast Can Actually Improve EconomyWhich Body Areas Matter Most for EfficiencyTraining Takeaways for AthletesWebinar Pitch, Outro & FeedbackFinal ThoughtsWebinar PlugNext Episode PreviewNoteworthy Moments/Quotes:0:40 - Coach Donald recaps his cruise vacation with Coach Leslie and talks about some of their adventures12:53 - The coaches share their respective Coaching Moments18:00 - Coach Donald & Coach Tim discuss some common myths related to running economy and running efficiency27:40 - The coaches talk about the factors that actually make running more efficient46:35 - How an athlete can train and develop their running economy51:49 - Coach Donald expands on the neuromuscular component of up-tempo running59:58 - Wrap up & key takeawaysResources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Actionable Takeaways:Efficient athletes turn on muscles quickly, turn off what they don’t need and don’t fight themselves with extra tension.When your running economy improves, strides feel lighter, you don’t feel like you’re forcing speed and you recover faster between efforts.Faster movement teaches your nervous system to recruit muscles more effectively, reduce unnecessary tension and use elastic energy better.Pay attention to how long your speed holds up, whether your form falls apart under effort and how quickly you recover between reps.If you’re always exhausted but not faster, economy is probably the limiting factor.Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!Next Episode Teaser:Season 2: Episode 8 - The coaches talk about aerobic power, VO2 max and vVo2max, and what that means for athletes and their training and performance.