Efficient running emphasizes lightness, high cadence, and minimal vertical oscillation. Efficiency lowers energy cost and improves long-term sustainability.
Playbook – Theme 3Objective: Improve running economy.What to do: Optimize cadence and relaxation.How to do it: Relax shoulders, listen to breathing, maintain fluid rhythm.Frequency: Easy and steady runs.Progress indicator: Lower perceived effort.Common mistake: Confusing efficiency with speed.
Generic mini case: An athlete improves performance while running at more comfortable paces.