(English follows)
Running economy is a bit like fuel economy in a car, it's the energy cost to cover a given distance.
1. Endurance training (running)
Training experience is believed to be one of the most important factors in improving running economy, although longitudinal studies on this subject are few and far between. One author even suggests that the most important factor in improving running economy is the number of kilometers accumulated in training over time.
According to the author of the study, training volume would certainly have a role to play, but no study seems to focus on this subject.
Interval training seemed to be very effective in improving running economy. In particular, training performed at a speed close to maximum aerobic speed and training performed at lactate threshold appeared to be the most effective.
2. Bodybuilding
Strength training would be a great way to improve running economy. In general, protocols that use heavier weights (6 reps or less) would be more effective than protocols that work strength-endurance (12 reps or more
3. The altitude
Training and living at altitude, by different mechanisms, would significantly improve racing economy.
4. Flexibility
In general, studies suggest that more musculotendinous stiffness improves running economy. However, they do mention that stretching should not be avoided, in order to prevent injury and maximize stride length.
5. Food
It seems that nitrate supplementation with beet juice could improve running economy, but more research on this subject will be needed.
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Your running economy is kind of like a car's fuel economy: the amount of energy needed to run a given distance.
1. Endurance Training (running)
Endurance training is one of the most important factors to improve running economy, even if longitudinal studies on the subject are limited and inconclusive. One writer even suggests that the most important factor to improve your running economy is the number of kilometers accumulated over time.
According to that writer, the amount of training definitely plays apart, however no study has seemed to be carried out on this subject
Interval training seems to be very effective in improving running economy. Specifically, training close to the maximum aerobic speed and lactate threshold training seem to be the most efficient.
2. Bodybuilding
-Bodybuilding is an excellent way of improving running economy. In general, lifting heavier weights (at least 6 times) is more effective than lifting weights for strength endurance (12 times or more.)
3. Altitude
-training in high-altitude areas can significantly improve running economy
4.Flexibility
-In general, studies show that greater muscle and tendon inflexibility actually improves running economy. However, it mentions that stretching is still very important in order to avoid injuries and maximize your strides.
5. Nutrition
- It seems that nitrate supplements, like beet juice, can improve running economy, however studies on the subject are limited.
We are talking about bodybuilding, what would be the most effective exercises for running? Does doing reps with less weight still provide an advantage?
For exercises, the ones that seem the most effective are squats, lunges, deadlifts.
For efficiency, it would be less when using lighter weights, which promote more hypertrophy.