How to Improve Running Efficiency

Improving running efficiency is important for runners looking to enhance their performance and prevent injuries. One of my favorite strategies to teach people in the clinic is called the “elastic support strategy.” This is a term coined by Joanne Elphinston of JEMS Movement Systems. This is a strategy that happens naturally when the body is unrestricted and moving optimally. It takes advantage of the natural elasticity and stored energy of our connective tissues when we move in a certain way. There are three main requirements that a runner must meet in order for this strategy to be effective:

1) Sufficient rotational mobility across all joints (most especially at the trunk and pelvis)

2) An appropriately functioning, dynamically stable core

3) Strong, well-hydrated, elastic fascial tissues

Picture an elastic band running across the front of your body from opposite shoulder to opposite hip, like a sash. As you take a step forward, one hip should drop back into extension while the opposite shoulder and trunk also rotate backwards. This puts the elastic band, aka fascial oblique sling, on stretch. When the foot comes off the ground, otherwise known as initial swing phase, the diagonal that was once on stretch now snaps forward releasing the stored energy and helping to propel the leg and shoulder forward.

Stored elastic energy

We also refer to this in physical therapy as “counter-rotation” of the trunk and pelvis. This is a movement requirement for efficient gait. This counter-rotation motion is what enables a stretch-and-release response in the tissues, taking advantage of the stored energy and elastic recoil that happens naturally when we are healthy. It allows for more evenly distributed force transmission throughout the body. The dynamic, stable core plays a significant role in communicating between the upper and lower body. This is one of many reasons why I do not cue runners to brace or stiffen through their mid-section during running. It takes away the ability to rotate and transmit forces and results in increased stress at other focal areas in the body.

One of the ways to practice awareness and start to incorporate some rotation is by paying attention to the timing of when your opposite hand and foot come forward. For those who move at a faster pace, it may be helpful to pay attention the opposite knee and elbow and try to coordinate driving these forward at the same time. This sets up the counter-rotation movement and should allow for decreased effort across muscles such as the hip flexors and calves.

If you are a runner who has limited hip, shoulder, or trunk mobility, work on these aspects first. Limitations in these areas will make it more difficult to achieve the desired counter-rotation motion.

Here are some additional suggestions to help runners improve their efficiency:

1. Work on proper form: Focus on maintaining an upright posture, relaxed shoulders, and a slight forward lean. Avoid over striding by aiming for initial foot contact to be under the body rather than out in front.

2. Increase cadence: Aim for a higher cadence (number of steps per minute) to reduce ground contact time and improve energy transfer. Strive for a cadence of around 180 steps per minute as a general guideline.

3. Strengthen core and lower body: A strong core and lower body can enhance stability and power transfer during running.

4. Include cross-training: Engage in activities like cycling, swimming, or strength training to improve overall fitness, muscle balance, and reduce the risk of overuse injuries.

5. Implement interval training: Incorporate interval training sessions into your routine to improve cardiovascular fitness and running speed. Alternating between high-intensity sprints and recovery periods helps increase efficiency and stamina.

6. Gradually increase mileage: Gradual mileage increases allow your body to adapt and improve endurance without overloading it.

7. Practice hill training: Running uphill activates more muscles and promotes better running form. Incorporate hill repeats or find hilly routes to challenge yourself and improve strength and efficiency.

8. Prioritize recovery: Adequate rest and recovery are essential for improving efficiency. Allow for recovery days in your training schedule. These can be active recovery days such as taking a slow walk or focusing on mobility work. If you do not allow your body any recovery time, you will not experience the adaptation that you are striving for in training.

9. Monitor nutrition and hydration: Proper nutrition and hydration support optimal performance and recovery. Ensure you're fueling your body with a balanced diet that includes carbohydrates, proteins, and healthy fats. Stay hydrated before, during, and after runs.

10. Seek professional guidance: Consider working with a coach or physical therapist. Seek professional advice to assess your running technique, provide personalized training plans, and address any specific concerns or weaknesses you may have.

Remember, improving running efficiency takes time and consistency. Incorporate these strategies gradually into your training routine while listening to your body and adjusting as necessary.

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