5 Tips for Understanding and Using Running Power (Beyond Pace and Heart Rate)

Power Up Your Run: 5 Tips for Understanding and Using Running Power (Beyond Pace and Heart Rate)

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

For years, runners have relied on pace and heart rate to gauge their training. But there's a new metric in town: running power. It's a direct measure of the work you're doing, offering a more precise and responsive way to track your effort. While it might sound intimidating, incorporating power into your training can provide valuable insights and lead to significant performance gains.

I remember when I first heard about running power, it felt like learning a new language. But as I delved deeper, I realized it's a powerful tool that can help you understand your running in a whole new way. Here are 5 tips to help you get started:

1. Understand the Basics: Power as a Measure of Work:

• Running power, measured in watts, reflects the amount of force you're applying to the ground multiplied by your velocity. It's a direct measure of your effort, regardless of terrain or conditions.

• Unlike heart rate, which can lag behind changes in effort, power provides real-time feedback. This means you can instantly see how your effort is changing, allowing for more precise pacing and training.

• Think of it as a way to quantify your "oomph" – how much work you're putting into each stride.

2. Establish Your Critical Power (CP): Your Power Threshold:

• Critical Power (CP) is your approximate maximal power output that you can maintain in a near steady state without fatigue setting in. It's similar to lactate threshold, but measured in watts.

• To determine your CP, perform time trials of varying durations, such as a 3-minute and a 12-minute all-out effort. Use the data to calculate your CP using online calculators or software.

• Knowing your CP allows you to set accurate power zones for training and racing.

3. Utilize Power Zones: Tailored Training for Specific Adaptations:

• Just like heart rate zones, power zones provide a structured framework for training. Common power zones include easy, moderate, threshold, and VO2 max.

• Train in specific power zones to target different physiological adaptations. For example, threshold intervals will improve your CP, while easy runs will promote recovery.

• Using power zones allows you to train with precision, ensuring you're working at the appropriate intensity for each workout.

4. Pace with Power: Consistent Effort Across Varied Terrain:

• Power is particularly useful for pacing on hilly or undulating terrain. Unlike pace, which can fluctuate significantly, power allows you to maintain a consistent effort, regardless of elevation changes.

• Set power targets for your runs and monitor your real-time power output. This helps you avoid overexertion on up hills and maintain a steady effort on downhills.

• This is especially helpful during races, where pacing can be challenging.

5. Analyze Power Data: Gain Insights into Your Performance:

• Power data provides a wealth of information about your running performance. Analyze your power output, cadence, and ground contact time to identify areas for improvement.

• Look for trends in your power data over time. This helps you track your progress and identify the impact of training on your performance.

• Use power data to inform your training decisions, such as adjusting your training load or focusing on specific types of workouts.

Running power is a valuable tool for runners seeking to optimize their training and performance. By understanding the basics, establishing your CP, and utilizing power zones, you can gain a deeper understanding of your running and take your training to the next level. It's all about adding another layer of data to help you be the best runner you can be.