3 Metrics to Boost your Running Performance

If you’re training for a 5k, 10k, or just aiming to feel stronger during your runs, monitoring a few key running economy metrics can make a big difference—especially if you’re between 40 and 70 and want to train smart, not just hard.

1. Heart Rate at Pace:
Tracking your heart rate at a specific pace helps you measure efficiency. As your fitness improves, you’ll notice your heart rate staying lower at the same pace—a great sign your training is working.

2. Cadence (Steps per Minute):
A cadence of 170–180 steps per minute tends to reduce injury risk and improve running form. Many wearable devices now track this, and it’s a simple, impactful metric to start adjusting.

3. VO₂ Max & Lactate Threshold:
These advanced metrics give insight into how efficiently your body uses oxygen and fuel. While devices like Garmin offer estimates, metabolic testing in our clinic provides accurate data to personalize your training zones—especially useful if you have specific running goals like a marathon or hitting a PR.

These insights can help reduce injury risk and boost performance — whether you’re just getting started or chasing a new milestone.

What’s one metric you’d like to learn more about at your next visit?

Stay Strong,
Dr. Dana
Your partner in mobility and wellness

📺 Watch the full video on our YouTube channel:
https://youtu.be/9kN9NyLOqVk