much oxygen they can take in, but how efficiently they can use it when barrelling along at race pace. This is known as your 'running economy'.To some extent running economy is genetic, but it can be improved. Early in Paula Radcliffe's career, she

Q I started running two years ago and have increased my half-marathon pace from 9:30 miling to 7:30 miling. I have noticed recently that I’m using a longer, slower stride for both speedwork and general training, and my times have remained the same

lactate-threshold velocity also heightens race performances. For example, 10K race speed is about 2.5 per cent faster than lactate-threshold (LT) speed, so improvements in LT will force your 10K pace upwards. Enhancing economy also increases average race

burn more calories and recover for harder workouts. TemporunsTempo runs help you improve your running economy and your running form. Theyare sometimes described as 'threshold' or 'hard but controlled' runs, and they will help youprepare for races of 10K

high sugar-burning with the use of very little fat for fuel. Hard runs are also a big psychological effort. So, although some faster running is good for our ego, economy and pace judgement, to lose the lard it’s better to put your energy into more miles

University in New York.Since his book Daniels’ Running Formula was published in 1998, many high school and college coaches have adopted the Daniels approach. I believe the general upswing in American distance running success over the last decade is partly a

-training dance, waltzing on to the floor well behind interval training and tempo training. Explosive sport-specific strength training increases your endurance by improving your running economy. With better economy, you consume less oxygen at a given running speed

economy will improve. Run speedwork at the right pace (see below) and your lactate threshold will rise, too, which will delay the point at which your legs start to feel heavy during brisk running. All of this not only guarantees you faster race times

the 12 weeks, the subjects' running economy (or how efficiently they ran) increased by an average of three per cent. That's a nice increase in a running variable that's not easy to improve. Of course, not everyone appreciates hills. Running up hills

're a fun-runner or taking the business altogether very seriously. "Runners undergoing a plyo training programme will see an improvement in running economy," says Sawyer. "The major muscles in your legs will be producing power more efficiently, requiring