Efficiency, effectiveness, & economy...

'Stuff' goes into becoming a better runner. 

The same goes for becoming a competitive runner. 

Your success may be measured by podium, performance, prestige, participation, progress, or pride. 

Of course, race-day requires you to run speedily, safely and economically. If you're a triathlete you need to add your 'warm-up' swim and bike legs and be able to transition swiftly between them.

How well you do these depends upon your endurance training and racing history, and your genetic make-up: a physiological, biomechanical and mental passport. Good old-fashioned grit, determination, fortitude and will – along with some good fortune – help.

Remember...better running is about better choices. Is your training better to be efficient, effective or economical? 

Efficient training is about getting results in a short period of time. In some respects it’s about short cuts, quick fixes, 4-week solutions, 3 hot tips, 2 new trends, and one guru. It’s often about fads and following the crowd, but it is seldom about smarts. You want it now. 

It's your fast-food (take-out) method of becoming a better runner - fast to prepare, fast to consume, fast to empty your wallet, fast to give you a buzz...yet not very satisfying in the long run

Effective training is about results too. Yet results that are more productive and of a higher standard. It’s as much about process, and how well you train in the short and medium terms for bigger and better long-term results. It’s about being smart, and working on getting to what works best for you. It's about the power in persistence and patience.

It's your Sunday roast method to becoming a better runner - a recipe carefully handed down and shared, prepared and cooked with secret herbs and spices (not the KFC ones), eaten with appreciation...and, it leaves you satisfied and looking forward to next month's.

Economy is about movement and energy. In endurance performance terms it’s about using as little oxygen as possible at a given pace or speed. Having good economy is beneficial in three ways:

(i)       you can run faster    (or- swim, bike, paddle, row, skate)

(ii)      you can run longer   (or- swim, bike, paddle, row, skate)

(iii)     run (or other) at any absolute speed or intensity feel easier

Good economy depends on your genetic and mechanical passport, which differs between individuals - and for each leg of the triathlon. Training history, accumulated training volume, range of experiences, and recent pace-specific training have the biggest impact on economy. Many factors have been researched in relation to economy. Apart from minimising wasteful and compensatory movements, there is no one economical formula that fits all runners (or athletes) the same way.

It takes time for your body, mind and lifestyle to find their own ‘sweet-spot’ in terms of oxygen in and maintainable speed out.

Your sweet spot to economical running is as unique as those running, training or racing beside, around and against you.

Effective training shapes, styles and stylises your individual economy. 

Efficient training ignores it.

Which do you choose - the take-out, or roast ?