In this episode, Mark breaks down one of the most overlooked performance metrics in endurance sport: running economy, how efficiently your body uses oxygen to run at a given pace. The research is clear: improving running economy can lead to massive performance gains without increasing fitness in the traditional sense.

You can improve running economy, by including:

• Hill sprints & short maximal sprints for neuromuscular efficiency and leg stiffness

• Plyometrics that boost tendon elasticity and reduce ground-contact time

• Heavy strength training to increase maximal force and rate of force development

• Super shoes

• High volume of running