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In a marathon, finishing safely is the basic requirement, and achieving a personal best (PB) is the highest aspiration. For those looking to improve their running performance, it is crucial to adjust the running pace to the most suitable state for oneself. When to run at a steady pace? When to slow down? When to sprint? All these decisions should be based on your current physical condition.
Some Codoon friends say, 'It's easy to judge, just look at the heart rate!' When the heart rate is lower than usual, it indicates there is room to speed up; or you can look at the pace, if it is much higher than usual, it means you should slow down. Actually, that's not the best way.
Today, I will share with you a real-time and objective data point to help us make precise judgments: running power.This concept is more commonly used in cycling and triathlons and has only recently been applied to running. Many might find it unfamiliar.
What is 'running power'?
Assume it is the operation of a machine; the power indicator should be easy to understand. When applied to running, it is the same principle. Running power is the amount of work done at a certain speed. Its value reflects how much energy you consume and how much effort you exert while running. For example, over a certain distance, the faster you run, the greater the power output.
What are the advantages of running power?
Compared to heart rate or pace, its biggest advantage is that it can objectively and in real-time measure running performance without being affected by terrain or external environment. Whether running uphill or downhill, against the wind or with the wind, it has no impact.
As shown in this chart, the runner's heart rate continues to increase when running downhill from the top. Although the pace increases significantly downhill, the actual speed increase is not that dramatic. Only power reflects the true state of physical activity.
How to judge whether to accelerate and sprint?
During a race, most people use pace to control their speed, ensuring they don't start too fast or run too recklessly towards the end.However, sometimes reducing volume and resting properly can make you run faster than expected. In such cases, sticking to a pre-set pace might prevent runners from fully performing.
Running power can provide an objective assessment of running conditions, helping you decide whether to accelerate and sprint during a race.So, if you want to run faster, become stronger, achieve higher goals, or need scientific and objective guidance for daily training, running power is an important data point you cannot ignore.
How to measure running power?
In physics, power refers to the rate of energy conversion/use. In running, power equals the force applied to the ground multiplied by the speed at which this force is applied, which is the step frequency.Power = Force x Speed (P = F x V)
Is the formula too complicated? No worries, some electronic devices and sports watches on the market can already monitor it. Codoon will also launch smart devices with running power monitoring functions this year.Combining running power with heart rate and pace can provide more valuable data, such as measuring efficiency and performance output comparisons.
What is the relationship between running power, heart rate, and pace?
Some Codoon friends ask, 'Running power measures running efficiency, but don't heart rate and pace also measure running efficiency? What are the differences and connections between these three?'
First, the monitoring content is different.
Heart rate, as an input indicator, reflects the heart's response to pressure and the attempt to maintain pace. Its purpose is more to ensure that the runner operates within a reasonable heart rate range to avoid excessive physical burden.
Pace reflects the time needed per kilometer. It is the most commonly discussed indicator among runners. The higher the pace, the better the endurance and running ability.
Running power monitors overall fitness, reflecting how much energy you consume and how much effort you exert while running.
Secondly, objectivity, practicality, and immediacy are different.
As mentioned earlier, heart rate can be affected by factors unrelated to training, such as diet, temperature, and stress. Additionally, heart rate monitoring is slightly delayed, reflecting past events. If you suddenly increase your pace and start sprinting, your muscles need more oxygen, and the heart takes some time to respond because increasing blood flow takes time. Therefore, heart rate devices do not provide real-time data feedback.
As shown in the chart, the heart rate curve's trend does not significantly correlate with the other two factors because heart rate is greatly influenced by external environments and cannot truly reflect the body's real state.
Similarly, pace is affected by terrain, temperature, and wind speed. Additionally, it needs to consider the current training type, exercise purpose, and personal fitness. In other words, is a 6:30 per kilometer pace fast or slow for you? Have you performed at your best level? The pace value cannot directly reflect this.
Running power can objectively and in real-time measure running performance without being affected by terrain or external environment. Whether running uphill or downhill, against the wind or with the wind, it has no impact.
Understanding the differences and similarities between running power and other indicators, don't you think its objectivity and immediacy are much higher?
Of course, this does not mean you should abandon heart rate and pace indicators. Combining them with running power can provide more effective exercise information:
1. Heart rate, pace + perceived exertion indicators reflect running progress
For example, if on the same training ground, compared to previous measurements, your power output remains higher, but your heart rate and perceived exertion decrease, it indicates your fitness has improved, and you are running faster.
*Perceived exertion: Direct feelings during running, such as whether it feels fast, slow, tiring, or easy.
2. Combining heart rate and pace indicators to measure running economy
Running faster is the goal of every runner, but you cannot ignore your physical condition and blindly pursue speed. This is where the importance of running economy comes in. *Running economy: Achieving the farthest and fastest running goal with minimal consumption at a certain speed.
Measuring running economy means measuring oxygen consumption. Simply put, it is how many kilometers you can run per milliliter of oxygen. Combining running power with heart rate and pace can more accurately assess the energy consumed during training and races, allowing you to fine-tune your energy output at different intensities, optimize running economy, and improve running performance.
For example, if you run the same road at the same pace but with different running postures, the power curve with lower output represents using less effort while maintaining the same speed. That running posture is your more economical running method. When running power reaches its best, it also indicates that your running economy is at its best.