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Understanding and Enhancing Running Economy with Mark Connick

Episode 379 | Run Smarter Podcast

🎙 Guest: Mark Connick – Postdoctoral Researcher in Sports Biomechanics and Physiology
📄 Topic: Individualization of Footwear for Optimizing Running Economy

Episode Overview:

In this episode, we dive deep into the science of running economy and how different footwear choices impact performance. Mark Connick shares insights from his recent paper and explains the direct and indirect effects of footwear on biomechanics. Whether you're an elite athlete or a recreational runner, this episode will help you understand how shoe selection can make you more efficient and faster.

Key Takeaways for Runners:

✅ What is Running Economy? – Learn how oxygen cost impacts running performance and how you can run faster while using less energy.

✅ How Footwear Affects Performance – Discover the direct (mechanical) and indirect (biomechanical) effects of shoes on your stride, muscle activation, and efficiency.

✅ The Role of Carbon Fiber Plates – Do super shoes really make you faster? Understand how plates act as a lever rather than a spring and why different runners experience different benefits.

✅ Foam, Midsole, and Energy Return – Learn why shoe stack height, midsole density, and weight impact how much energy is saved or lost with each step.

✅ How to Test Your Own Running Economy – A simple DIY test using a heart rate monitor and a track to compare shoes and determine which is most efficient for you.

✅ Choosing the Right Shoe for Your Needs – Should you get a super shoe for your next marathon? Mark shares practical advice on how to find the best shoe based on comfort, biomechanics, and race goals.

✅ How to Transition Safely into Super Shoes – Avoid injuries by gradually adapting to new footwear and listening to your body's response.

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