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• 2:00 meet life-long runner and retired professor of engineering Hans van Dijk
• 5:00 meet (also a) lifelong runner and engineer Ron van Megen
• 9:00 where does all that work that we do as runners go?
  • Overcoming running resistance (influenced by running efficiency)
  • Overcoming aerodynamic drag
  • Overcoming changes in elevation
• 11:30 running efficiency / energy cost of running (ECOR)
  • Potentially large interindividual differences: up to 20%!
  • Minimized through training
• 13:15 aerodynamic drag
  • Average runner CdA is 0.24 in free air and 0.20 while drafting
  • Eliud Kipchoge was down to 0.16 during his Breaking 2 attempt
• 18:15 changes in elevation
  • Running efficiency improves when running uphill and worsens when running downhill
• 20:30 factors that influence running efficiency / ECOR
  • Global, multi-year training load: more training tends to reduce ECOR
  • Experiment with: cadene, arm carriage, shoes, etc., to find minimal ECOR
  • Reduce weight 
• 31:30 factors that affect aerodynamic drag
  • Runner speed
  • Drafting
• 34:00 Hans and Ron’s models of run performance
• 39:00 using the stryd power meter to calculate running efficiency

Learn more about Hans and Ron and browse their books at their website.