Improvement In Running Economy Research Articles

Effect of Strength and Plyometric Training on Kinematics in Female Novice Runners.

Harrison, K, Williams, DSB III, Darter, BJ, Zernicke, RF, Shall, M, and Finucane, S. Effect of strength and plyometric training on kinematics in female novice runners. J Strength Cond Res 38(6): 1048-1055, 2024-Both running performance and injury have been associated with running kinematics. Plyometric training improves run performance and reduces injury risk in court-sport and field-sport athletes. The aim of this study was to assess longitudinal changes in kinematics in novice runners before and after a typical beginners' running program, compared with those who perform a plyometric intervention before running. Fifty-seven novice female runners were assigned to the control group (8 weeks walking +8 weeks running) or the intervention group (8 weeks strength or plyometric training +8 weeks running). Kinematics were assessed at baseline, 8 weeks, and 16 weeks. Joint angles throughout the stride of those who completed the training ( n = 21) were compared between groups and assessment time points using a statistical parametric mapping 2-way analysis of variance, with group and study time point as independent variables. There was no interaction effect of group and study time point ( p > 0.05), indicating that both training programs had similar effects on running kinematics. There was a main effect of time for sagittal plane knee and hip kinematics ( p < 0.001); after training, subjects ran with a more extended leg, particularly during swing. Programs of 8 weeks of preparatory training, followed by 8 weeks of running, resulted in altered sagittal plane biomechanics, which have previously been related to improved running economy. A greater volume of plyometric, run training or concurrent plyometric and run training may be required to elicit changes in running form associated with lower injury risk.

Stryd biomechanical parameters as indicators of running economy and performance

The interplay of biomechanical and neuromuscular aspects aids in the conversion of power production in running performance, and when combined with metabolic factors, these aspects may lead to improved running economy (RE). Therefore, the purpose of this study is to determine the association between the Stryd Power Meter foot pod metrics with RE and performance. Fifteen high-caliber male athletes completed two treadmill running sessions. First, RE was determined at 10 and 12 km/h. Second, two all-out efforts of nine and three minute duration were completed. At 10 km/h, the simple and stepwise multiple linear regression analysis revealed that form power (FP) was the best RE predictor (adjusted R2 = 0.464; p = 0.005) followed by vertical oscillation (VO) ( R2 = 0.424; p = 0.005) and ground contact time (GCT) ( R2 = 0.363; p = 0.010). At 12 km/h, such regressions confirmed that GCT was the best RE indicator (adjusted R2 = 0.222; p = 0.043) followed by FP (adjusted R2 = 0.213; p = 0.047). During the nine and three minute all-out effort sessions, GCT was the best performance predictor ( R2 = 0.491; p = 0.002 and R2 = 0.380; p = 0.014, respectively). The biomechanical factors of GCT and FP are good indicators of RE and running performance.

Sports Bra Restriction on Respiratory Mechanics during Exercise.

We set out to understand how underband tightness or pressure of a sports bra relates to respiratory function and the mechanical work of breathing ( during exercise. Our secondary purpose was to quantify the effects of underband pressure on O 2 during submaximal running. Nine highly trained female runners with normal pulmonary function completed maximal and submaximal running in three levels of underband restriction: loose, self-selected, and tight. During maximal exercise, we observed a significantly greater during the tight condition (350 ± 78 J·min -1 ) compared with the loose condition (301 ± 78 J·min -1 ; P < 0.05), and a 5% increase in minute ventilation ( ) during the tight condition compared with the loose condition ( P < 0.05). The pattern of breathing also differed between the two conditions; the greater maximal during the tight condition was achieved by a higher breathing frequency (57 ± 6 vs. 52 ± 7 breaths·min -1 ; P < 0.05), despite tidal volume being significantly lower in the tight condition compared with the loose condition (1.97 ± 0.20 vs. 2.05 ± 0.23 L; P < 0.05). During steady-state submaximal running, O 2 increased 1.3 ± 1.1% (range: -0.3 to 3.2%, P < 0.05) in the tight condition compared with the loose condition. Respiratory function may become compromised by the pressure exerted by the underband of a sports bra when women self-select their bra size. In the current study, loosening the underband pressure resulted in a decreased work of breathing, changed the ventilatory breathing pattern to deeper, less frequent breaths, and decreased submaximal oxygen uptake (improved running economy). Our findings suggest sports bra underbands can impair breathing mechanics during exercise and influence whole-body metabolic rate.

Human‐in‐the‐loop optimized rocker profile of running shoes to enhance ankle work and running economy

AbstractIncreasing the efficiency at which muscles generate mechanical power could improve running economy. A potential way to reduce muscle fiber shortening velocities and enhance energy storing of the Triceps Surae is changing their gear ratio at the ankle via optimization of shoe rollover profile. The aim of the current study was to individually optimize rollover profile of rocker shoes via human‐in‐the‐loop optimization to maximize positive ankle work to redistribute joint work from the hip and knee to the ankle and improve running economy. A total of 10 runners ran on a treadmill with experimental rocker shoes in which apex position and angle were optimized using an evolution algorithm to maximize positive ankle work. We compared experimental shoes with optimal settings, standard settings, and control shoes in terms of biomechanics and running economy. Optimal apex parameters differed considerably between participants. The optimal condition resulted in higher positive ankle work and a higher proportional share of the ankle in the total positive lower limb work compared to the standard condition. A difference in running economy between these conditions was not found. Human‐in‐the‐loop optimization can redistribute joint work from the hip and knee to the ankle by individually optimizing apex parameters. Although this did not improve running economy, the study showed that human‐in‐the‐loop optimization could improve the effectiveness of footwear with respect to the selected optimization parameter on an individual level.

Boosting Energy Return Using 3D Printed Midsoles Designed With Compliant Constant Force Mechanisms

Abstract The enhancement of midsole compressive energy return is associated with improved running economy. Traditional midsole materials such as ethylene vinyl acetate (EVA), thermoplastic polyurethane (TPU), and polyether block amide (PEBA) foams typically exhibit hardening force–displacement characteristics. On the other hand, a midsole with softening properties, which can be achieved through compliant constant force mechanisms (CFMs), can provide significant benefits in terms of energy storage and return. This study presents the development of such a midsole, incorporating 3D printed TPU CFM designs derived through structural optimization. The mechanical properties under cyclic loading were evaluated and compared with those of commercially available running shoes with state-of-the-art PEBA foam midsoles, specifically the Nike ZoomX Vaporfly Next% 2 (NVP). Our custom midsole demonstrated promising mechanical performance. At similar deformation levels, the new design increased energy storage by 58.1% and energy return by 47.0%, while reducing the peak compressive force by 24.3%. As per our understanding, this is the first study to prove that the inclusion of CFMs in the structural design of 3D printed midsoles can significantly enhance energy return.

Thigh Lean Mass Is Associated With Improved Running Economy In Female Endurance Runners

Thigh Lean Mass Is Associated With Improved Running Economy In Female Endurance Runners

Acute Ingestion of a Ketone Monoester without Co-ingestion of Carbohydrate Improves Running Economy in Male Endurance Runners.

Acute ingestion of a ketone monoester, with and without co-ingestion of carbohydrate, was investigated for effects on running economy (RE), time to exhaustion (TTE), and other related indices of endurance running performance. Using a three condition, placebo-controlled, randomized crossover design, 11 male middle- and long-distance runners ran at five submaximal speeds (10-14 km·h -1 ) on a motorized treadmill for 8 min each, immediately followed by a ramp test to volitional exhaustion. Participants consumed either a 10% carbohydrate solution (CHO), a 10% carbohydrate solution with 750 mg·kg -1 body mass of an ( R )-3-hydroxybutyl ( R )-3-hydroxybutyrate ketone monoester (CHO + KE), or 750 mg·kg -1 body mass of the ketone monoester in flavored water (KE) before (two-thirds of the dose) and during (one-third of the dose) exercise. β-hydroxybutyrate concentration averaged 1.8 ± 0.3 and 2.1 ± 0.3 mM during exercise in CHO + KE and KE, respectively. RE was lower at each submaximal running speed (effect size = 0.48-0.98) by an average of 4.1% in KE compared with CHO, but not between CHO + KE and CHO. TTE did not differ between CHO (369 ± 116 s), CHO + KE (342 ± 99 s), or KE (333 ± 106 s) ( P = 0.093). Acute ingestion of a ketone monoester without carbohydrate, but not when coingested with carbohydrate, improved RE in middle- and long-distance runners at a range of submaximal running speeds and did not alter TTE in a short-duration ramp test to volitional exhaustion. Further investigation is required to examine if these differences translate into positive performance outcomes over longer durations of exercise.

The Influence of Footwear Longitudinal Bending Stiffness on Running Economy and Biomechanics in Older Runners

ABSTRACTPurpose: This study assessed the effects of footwear longitudinal bending stiffness on running economy and biomechanics of rearfoot striking older runners. Methods: Nine runners over 60 years of age completed two running bouts at their preferred running pace in each of three footwear conditions: low (4.4 ± 1.8 N·m-1), moderate (5.7 ± 1.7 N·m-1), and high (6.4 ± 1.6 N·m-1) bending stiffness. Testing order was randomized and a mirror protocol was used (i.e., A,B,C,C,B,A). Expired gases, lower limb kinematics, and ground reaction forces were collected simultaneously and lower limb joint kinetics, running economy (i.e., VO2), leg stiffness, and spatio-temporal variables were calculated. Results: Running economy was not different among stiffness conditions (p = 0.60, p = 0.53 [mass adjusted]). Greater footwear stiffness reduced step length (p = 0.046) and increased peak vertical ground reaction force (p = 0.019) but did not change peak ankle plantarflexor torque (p = 0.65), peak positive ankle power (p = 0.48), ankle positive work (p = 0.86), propulsive force (p = 0.081), and leg stiffness (p = 0.46). Moderate footwear stiffness yielded greater peak negative knee power compared to low (p = 0.04) and high (p = 0.03) stiffness. Conclusions: These novel findings demonstrate that increasing footwear longitudinal bending stiffness using flat carbon fiber inserts does not improve running economy and generally does not alter lower limb joint mechanics of rearfoot strike runners over 60 years. Future studies should investigate how other footwear characteristics (e.g., midsole material, plate location, and sole curvature) influence economy and biomechanics in this population.

A Biomechanical And Physiological Comparison Of The Nike Vaporfly And Nike Zoom Rival Spikes

Nike has claimed that Vaporfly (VF) shoes will decrease an individual’s racing marathon time by 4%. Several investigators have examined the performance effects of wearing the Nike VF shoes on running economy and marathon running pace. Researchers have shown that the VF shoes out-perform other popular racing shoes, resulting in improved running economy, lower oxygen needs, and improved running mechanics at the slower performance velocities. However, the theoretical biomechanical and physiological costs associated with wearing the VF shoes versus a traditional racing spike at 1500 m pace has not been examined. PURPOSE: To compare the biomechanical and physiological response of highly trained collegiate distance runners wearing the Nike VF and Nike Zoom Rival D 10 (RD) spikes during a 1500 m time trial (TT). METHODS: Sixteen (9F, 7 M) highly trained collegiate distance runners (20 ± 2 yrs) completed a randomized crossover testing protocol utilized during three laboratory sessions. Session one included collection of baseline metabolic measures and establishing VO2peak. The second and third sessions assessed the participants’ biomechanical and physiological responses at 14 and 16 kph and 1500 m-time trial performance in each footwear in a randomized counterbalanced manner. Seven days separated each of the three testing sessions. For baseline measures, participants completed a continuous treadmill test consisting of 3-min stages beginning at 11 kph for females and 12 kph for males set at a 1.0% gradient and increasing at 1 kph increments until volitional exhaustion. Running economy (RE) at 14 and 16 kph and 1500 m-TT performance in VF and RD were assessed on the second and third visits following a force plate assessment. Footwear comparisons were made via paired T-Tests utilizing both effect size and p values. RESULTS: RE (VO2 for 1 km in ml*min-1) at 14 and 16 kph were less in the VF than RD (189 ± 9 vs 195 ± 8 ml*min-1 (ES .778) and 190 ± 10 vs 195 ± 11 ml*min-1 (ES .501), respectively, p < 0.05). Stride length during the TT was greater in the VF than RD by 12 cm (3.19 ± 0.36 vs 3.07 ± .37, ES .930, p < .05). 1500 m TT was faster with VF than RD (299.2 ± 42.4 vs 305.2 ± 41.0 s, ES .530, p < 0.05). CONCLUSION: The use of the VF resulted in improved (2%) 1500 m TT performance compared to RD primarily due to improved RE values and longer stride length for VF trials.

Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review.

It is well-accepted that at least a certain amount of resistance exercise (RE) is recommended for most endurance athletes. In this review, we aim to summarize the evidence regarding the effects of RE on running economy, running biomechanics, and running-related injury risk in endurance runners. The evidence robustly shows that lower limb RE is effective for improving running economy and performance, with a combination of strength and plyometric training being recommended to improve RE. Isometric training is also emerging as a possible alternative to implement during periods of high overall training load. Lower limb RE may change some aspects of joint kinematics during running; however, the evidence regarding the effects on kinetics is limited. Lower limb RE may help reduce running-related injury risk, but further evidence is needed.

The influence of midsole shear on running economy and smoothness with a 3D-printed midsole

ABSTRACT The objectives of this study were to first determine whether a newly designed 3D-printed midsole, configured with a mechanism to increase anterior-posterior deformation, could increase anterior midsole shear during the stance phase of running. We then wanted to determine whether these shoes could affect running economy and smoothness. Two footwear conditions, differing in midsole technology, were used in this study. The control condition consisted of a thermoplastic polyurethane midsole (TPU-Control), whereas the prototype shoes (3D-Shear) were constructed with a 3D-printed lattice midsole designed for greater anterior foot displacement during early to mid-stance. Twenty male participants ran on a treadmill for 6 min in each condition, and data were collected during the final 2 min. Midsole shear was measured using 3D kinematic data; running smoothness was quantified with peak acceleration and jerk magnitudes from the foot, sacrum, and head; and running economy was determined with oxygen consumption data. As hypothesised, the anterior midsole shear was greater in the 3D-Shear condition compared to the TPU-Control. The 3D-Shear did not improve running economy. Runners exhibited significantly lower peak accelerations at the sacrum, along with lower magnitudes of jerk at the foot, sacrum, and head in the 3D-Shear condition, indicating smoother running patterns.

Effects of Plyometric Training on Soft and Hard Surfaces for Improving Running Economy.

The present study investigated the effects of plyometric jump training on hard and soft surfaces on running economy (RE), maximal oxygen uptake (VO2max), running performance and the rate of force development in orienteers. Nineteen orienteers (11 women and 8 men, body mass 61.1 ± 7.3 kg, age 21 ± 5.8 yrs) were randomly stratified based on sex, age, VO2max and RE to plyometric jumping training (8 sessions over 4 weeks) on either a hard or a soft surface. RE, VO2max and running performance were assessed on a treadmill and outdoor on- and off-trail loops. Moreover, ground reaction forces and force development were assessed during a one leg drop-jump test. The training intervention led to an overall 2-7% improvement in treadmill and off-trail RE, independent of the jumping surface and running velocity assessed. These improvements were not explained by force development during drop jump tests, which remained unchanged following the intervention. The changes in time-trial performance were associated with changes in RE. Plyometric training improved RE with no difference between the hard or the soft training surface and improved RE was also independent of the running speed assessed. Furthermore, improved running performance was associated with changes in RE after the intervention.

Adding carbon fiber to shoe soles may not improve running economy: a muscle-level explanation

In an attempt to improve their distance-running performance, many athletes race with carbon fiber plates embedded in their shoe soles. Accordingly, we sought to establish whether, and if so how, adding carbon fiber plates to shoes soles reduces athlete aerobic energy expenditure during running (improves running economy). We tested 15 athletes as they ran at 3.5 m/s in four footwear conditions that varied in shoe sole bending stiffness, modified by carbon fiber plates. For each condition, we quantified athlete aerobic energy expenditure and performed biomechanical analyses, which included the use of ultrasonography to examine soleus muscle dynamics in vivo. Overall, increased footwear bending stiffness lengthened ground contact time (p = 0.048), but did not affect ankle (p ≥ 0.060), knee (p ≥ 0.128), or hip (p ≥ 0.076) joint angles or moments. Additionally, increased footwear bending stiffness did not affect muscle activity (all seven measured leg muscles (p ≥ 0.146)), soleus active muscle volume (p = 0.538; d = 0.241), or aerobic power (p = 0.458; d = 0.04) during running. Hence, footwear bending stiffness does not appear to alter the volume of aerobic energy consuming muscle in the soleus, or any other leg muscle, during running. Therefore, adding carbon fiber plates to shoe soles slightly alters whole-body and calf muscle biomechanics but may not improve running economy.

Post-exercise Passive Heating Strategies Improve VO 2 max, Running Economy, And Lactate Threshold

VO2max, running economy, and lactate threshold have long been established as physiological determinants of endurance performance. Strategies to optimally improve these parameters have therefore been of much interest to endurance athletes. PURPOSE: To determine the effects of post-exercise passive heating strategies with hot water immersion and sauna suits on VO2max, running economy, and lactate threshold. METHODS: Participants (see table for physical characteristics) were randomized into three standardized 3wk exercise training groups: 1) exercise training alone - control (N=10), 2) exercise training with immediate post-exercise hot water immersion (N=10), and exercise training with immediate post-exercise sauna suit (N=10). At baseline and post-program participants completed a running economy protocol and maximal exercise testing protocol to measure VO2max and lactate threshold. The running economy protocol consisted of three consecutive 5-minute stages: stage 1 = 4.6 mph, stage 2 = 5.0 mph, and stage 3 = 5.4 mph. RESULTS: After 3wk, mean VO2max and lactate threshold changes in the sauna suit and hot water immersion groups were significantly greater (p < 0.05) when compared to the control group (see table). The hot water immersion group showed significant within-group improvements (p < 0.05) in economy between baseline and 3wk for all three stages (see table), although there were no between group differences (p > 0.05). CONCLUSION: Both post-exercise passive heating strategies were equally effective at increasing VO2max and lactate threshold values. Additionally, despite the absence of between-group statistical significance, preliminary evidence suggest post-exercise hot water immersion may be a more effective strategy at improving running economy relative to wearing a sauna suit after exercise.

Effect Of Cupping Therapy On Respiratory Gas Exchange And Hip Extensor Force Production In Runners

Literature on the efficacy of cupping therapy (CT) is limited. Potential mechanisms of action of cupping therapy include increased localized blood and restructuring of fascial protein conformations through mechanotransduction, which has implications for improved running economy (RE) and hip extensor force production (HEFP). PURPOSE: To elucidate the effects of myofascial decompression through CT on RE and HEFP in well-trained runners. METHODS: Five minutes of CT or placebo gel was applied to bilateral gluteus maximus, biceps femoris, semimembranosus, and semitendinosus of 7 female (29.3 ± 2.1 yrs, 1.68 ± 0.06 m, 60.2 ± 3.4 kg) and 8 male (27.5 ± 6.2 yrs, 1.77 ± 0.04 m, 69.1 ± 4.0 kg) well-trained runners (female 10-km time = 41.4 ± 4.4 min, male 10-km time = 33.5 ± 1.2 min) after a 10-minute treadmill warm-up. Maximal HEFP was measured immediately post CT or gel using an isokinetic dynamometer. Then RE was measured using two 6-minute steady-state treadmill runs (fixed velocity and subject 10-km velocity). Maximal oxygen consumption (VO2 max) test followed the RE tests. All subjects performed both conditions in randomized order separated by at least 1 week, but not more than 3 weeks. Maximal HEFP, RE, respiratory exchange ratio (RER) during steady-state, and VO2 max after CT and gel were compared independently using paired two-sample t-tests. Effect size for all variables was calculated using Cohen’s d. RESULTS: Maximal HEFP was not significantly different between conditions (CT: 1.63 ± 0.47 Nm.kg-1; 1.51 ± 0.40 Nm.kg-1, p = 0.18, d = 0.29). There was no difference in RE expressed as %VO2 max between CT and gel (fixed = 76.9 ± 10.6% of VO2 max vs. 76.6 ± 10.5% of VO2 max, p = 0.72, d = 0.02; 10-km = 84.2 ± 7.2% of VO2 max vs. 83.7 ± 6.9% of VO2 max, p = 0.17, d = 0.07). There was also no difference in VO2 max between CT and gel (65.1 ± 9.1 ml.kg-1.min-1vs. 65.0 ± 10.3 ml.kg-1.min-1, p = 0.96, d = 0.004); however, RER was significantly increased by CT compared to gel (fixed = 0.92 ± 0.06 vs. 0.90 ± 0.04, p = 0.04, d = 0.32; 10-km = 0.94 ± 0.04 vs. 0.92 ± 0.03, p = 0.02, d = 0.52). CONCLUSIONS: Acute cupping therapy increases steady-state carbon dioxide expiration in well-trained runners without changing oxygen consumption. This has implications for enhanced buffering from putative increased localized blood.

Improving running economy through altered shoe bending stiffness across speeds

Increasing the longitudinal bending stiffness of running shoes decreases energy cost until a low point is reached, suggesting an optimal shoe stiffness. Previous research found optimal stiffness varies among individuals, however, none has determined the causes of variation both between individuals and running speeds. The primary purpose of this study was to understand how optimal shoe stiffness is affected by running speed. A secondary purpose examined the anatomical and biomechanical characteristics associated with optimal stiffness variation. Six shoe stiffness conditions were manufactured with a carbon fibre plate between the midsole and outsole of a standard running shoe. Twenty-one male runners (mass = 67.1 ± 5.0 kg, height = 178.9 cm ± 4.0 cm, age = 26.4 ± 8.4 years) completed testing at 2.98 m/s and 4.47 m/s in all shoe conditions, measuring metabolic cost, and several biomechanical and anatomical variables. Data were separated by foot strike. At the fast speed, average optimal stiffness was 19.29 ± 5.62 N/mm with a metabolic benefit of 3.02 ± 2.62%. Slow speed average optimal stiffness was 17.04 ± 6.09 N/mm with a metabolic benefit of 1.93 ± 1.82%. Only rearfoot strikers demonstrated a significant increase in optimal stiffness (p = .04) across speeds. There were no correlations between any of the measured anatomical or biomechanical variables and optimal stiffness. Optimal stiffness varied between subjects but was not correlated to any of our measured characteristics. Rearfoot striking runners may benefit from a higher stiffness shoe at faster speeds to enable optimal performance.

A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes.

This study explored the impact of two differing warm-up protocols (involving either resistance exercises or plyometric exercises) on running economy (RE) in healthy recreationally active participants. Twelve healthy university students [three males, nine females, age 20 ± 2 years, maximal oxygen uptake (38.4 ± 6.4 ml min–1 kg–1)] who performed less than 5 h per week of endurance exercise volunteered to participant in this study. All participants completed three different warm-up protocols (control, plyometric, and resistance warm-up) in a counterbalanced crossover design with trials separated by 48 h, using a Latin-square arrangement. Dependent variables measured in this study were RE at four running velocities (7, 8, 9, and 10 km h–1), maximal oxygen uptake; heart rate; respiratory exchange rate; expired ventilation; perceived race readiness; rating of perceived exertion, time to exhaustion and leg stiffness. The primary finding of this study was that the plyometric warm-up improved RE compared to the control warm-up (6.2% at 7 km h–1, ES = 0.355, 9.1% at 8 km h–1, ES = 0.513, 4.5% at 9 km h–1, ES = 0.346, and 4.4% at 10 km h–1, ES = 0.463). There was no statistically significant difference in VO2 between control and resistance warm-up conditions at any velocity. There were also no statistically significant differences between conditions in other metabolic and pulmonary gas exchange variables; time to exhaustion; perceived race readiness and maximal oxygen uptake. However, leg stiffness increased by 20% (P = 0.039, ES = 0.90) following the plyometric warm-up and was correlated with the improved RE at a velocity of 8 km h–1 (r = 0.475, P = 0.041). No significant differences in RE were found between the control and resistance warm-up protocols. In comparison with the control warm-up protocol, an acute plyometric warm-up protocol can improve RE in healthy adults.

The influence of mindfulness training on running economy and perceived flow under different attentional focus conditions – an intervention study

ABSTRACT Training of mindfulness has gained relevance in sports teaching present moment regulation that is crucial to athletic performance. This study examines the impact of mindfulness training on flow experience and running economy within four attentional foci. N = 16 trained runners (EG) attended an eight-week mindfulness programme. Before (t 1) and after (t 2) the programme, they ran on a treadmill at moderate intensity under four attention conditions (focus on internal body signals, external video, core component of the movement, control focus). N = 15 trained runners obtained the mindfulness programme after completing t 1 and t 2 (CG). t 1 and t 2 were compared to examine if mindfulness training (1) promotes flow and (2) leads to changes in running economy. Only for the EG, repeated measures ANOVA indicated increased flow from t1 to t2 (F (1,14) = 35.71, p = <.001, ) as well as improved running economy for all attention conditions (F (1,13) = 4.99, p = .044, = .28). This study shows benefits of practicing mindfulness on subjective (flow) and objective parameters (oxygen consumption) improving running performance.

Step Frequency Training Improves Running Economy in Well-Trained Female Runners.

Quinn, TJ, Dempsey, SL, LaRoche, DP, Mackenzie, AM, and Cook, SB. Step frequency training improves running economy in well-trained female runners. J Strength Cond Res XX(X): 000-000, 2019-The purpose was to determine whether a short training program (15 minutes for 10 days) to increase step frequency to 180 steps per min would elicit improvements in running economy (RE). Experimental (n = 11) and control (n = 11) female subjects reported to the laboratory for 12 consecutive days and completed 2 RE tests at 3.4 and 3.8 m·s (day 1 and 12), followed by a maximal oxygen uptake test (day 1 only), and experimental subjects completed a 10-day training program to increase step frequency (days 2-11). Control subjects completed the same runs without step frequency training. The training program consisted of running at 180 steps per minutes for 15 minutes at a self-selected velocity. A repeated-measures multivariate analysis of variance was used to test for differences. Oxygen consumption was significantly lower at each testing velocity for experimental but not control after the 10-day training program. The average drop in oxygen consumption across both speeds was approximately 11.0% (p < 0.05; mean ηp = 0.28). These lower oxygen consumptions were achieved at greater (7.0%) self-selected step frequencies (p < 0.01; mean ηp = 0.78), shorter (3.7%) step lengths (p < 0.05; mean ηp = 0.74), and lower (5.1%) heart rates (p < 0.05; mean ηp = 0.31) for experimental but not control. Training to run at a faster step cadence may be a viable technique to improve RE.

Influence of performance running footwear on muscle soreness and damage

The Nike Zoom Vaporfly 4% shoe has been suggested to significantly improve running economy and thus greatly attenuate the metabolic perturbation and physiological constraint associated with maratho...