Running by Power: The New Way to Measure Effort in Running
Have you ever thought about quantifying the real effort of your run more accurately? Currently, most runners measure their effort using pace or heart rate, but could power be a more effective way to assess effort during a run? And more importantly, is it worth investing in a power meter for running?
In the world of cycling, measuring power is already a well-established practice. Cyclists rely on sensors on their bikes that directly capture the force applied to the pedals, providing precise data about effort. But what about running? How can we measure power without pedals?
In running, power is not measured directly, as in cycling, but rather estimated. There are devices like the Stryd that use sensors to analyze the force generated with each stride, taking into account factors like terrain incline, wind, and even the runner’s biomechanical efficiency. While cycling sensors directly capture the force applied to the pedals, in running, we depend on complex calculations and algorithms to estimate the runner's effort based on various factors.
Why Use Power Instead of Pace or Heart Rate?
Now, you might be asking yourself: why would I use power instead of pace or heart rate? Let’s do a quick comparison to better understand.
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Pace: Pace is one of the most commonly used metrics, but it has a flaw: it varies greatly depending on the terrain and external conditions. You might be running at the same level of effort, but if you’re running uphill or facing strong winds, your pace will automatically drop, even though your effort remains the same. This means pace doesn’t always accurately reflect the real effort you’re exerting.
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Heart Rate: Heart rate is a good way to measure the internal effort of your body, but it has a slight delay. If you increase your pace right now, your heart rate will take a few seconds to catch up. Additionally, it is influenced by external factors such as heat, dehydration, stress, and others, which can make this metric less accurate.
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Power: The big advantage of power is that it provides a more stable and immediate number. If you're running against the wind or climbing a hill, your power will increase right away, while your pace and heart rate will take longer to react. This makes power a more reliable metric since it reflects the real-time effort without interference from external factors that affect other metrics.
Who Should Use Power in Running?
Although power is an amazing tool, it may be more useful for some types of runners than others. See if you fit any of these profiles:
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Runners on varied terrain (trails, mountains, strong winds): If you run on terrains with a lot of variation, such as trails or mountains, or face strong winds, power can give you a clearer idea of how much effort your run is requiring, without depending on changes in pace.
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Runners who love metrics and precise effort control: If you're the type of runner who loves numbers and seeks a more detailed control over your performance, power offers a deeper analysis of your effort than pace or heart rate. This is ideal for those who want to optimize their training and better understand their body's response during the run.
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Coaches using power-based training plans: Just like in cycling, some coaches are beginning to create power-based training sessions for runners. This can be very useful for those following more structured training plans who want to maximize their results.
Conclusion
Power is an innovative and more accurate way to measure effort in running. I personally use it and find it extremely useful, but like any other metric, it depends on your training style and goals. If you’re looking for a more precise way to assess your effort, especially in challenging conditions, power could be the solution.
Additionally, for those training for long races or more demanding terrains, power offers a clear view of how your body is responding to the effort, allowing immediate adjustments in your training or race strategy. If you’re tired of relying on pace or just observing your heart rate, power can provide a level of control you never imagined possible.
