Running with Power - Getting Started

Home
United Kingdom
Wokingham
Running with Power - Getting Started

⚡Weekday 'TL;DR' posts about running with power⚡

What is 'Running with Power'? Why would you want to use power? How do you get started? Who am I?

I'm an England Athletics certified running coach who's trained and coached with power since 2018. For runners looking to understand their training, I offer a fresh perspective - Running with Power. The 'Running with Power' series, including the latest 'Getting Started', is a practical introduction to this individualised training approach, breaking down power concepts into easily digestible steps,

and offering practical activities runners can use to experience power for themselves. With coverage of the Stryd footpod and wrist-based power (included in newer running watches), 'Getting Started' has all the information you need to start Running with Power. Drawing on seven years of personal experience using power and as an England Athletics certified 'Coach in Running Fitness' (CiRF), I bring a deep, yet practical understanding of how to get the most out of Running with Power. I believe the best way to learn is through doing, that celebrating small wins leads to bigger wins, and that consistency is the foundation for success. Follow this page for answers to:
✅ What is 'Running with Power'?
✅ Why would you want to?
✅ What's different (sometimes confusing) about power?
✅ How do you get started? Visit the Facebook group "from1runner2another" for more resources, to ask questions and to connect with a community of like-minded runners.

10/09/2026

WHAT DIFFICULTIES HAVE YOU EXPERIENCED?

This is part of a series of posts on runners’ feedback about Running with Power (https://f1r2a.com/feedback-using-power/).

Based on survey responses and book research, here are the top three difficulties runners experienced using power.

1. GETTING STARTED

There is a learning curve associated with using power: fundamental concepts that power is based on; things you should and shouldn’t do. However, these are well-known, documented and often discussed in the power-focused Facebook groups – it just takes time.

The setup can also be quite complicated – whether you’re using Stryd or using wrist-based power. With a little patience, it’s possible to end up with a watch setup and supporting application setup that work well. It’s just harder than the setup needed to run using pace or heart rate.

2. MAINTAINING A VALID THRESHOLD POWER

Your Threshold Power is a measure of your current running fitness, and is a foundation metric when Running with Power.

There are three commonly-used test protocols, all of which produce a usable Threshold Power (https://f1r2a.com/what/what-is-threshold-power-2608/).

But they all rely on maximum effort runs – and it’s this aspect that runners found difficult.

Fortunately for most runners, max-effort runs, while always difficult, got easier to execute with practice.

3. LEARNING TO RUN USING POWER

Many runners were already be used to running using pace, HR or perceived effort.

They reported that it took time to fully trust power, and to stop relying on the other metrics.

OTHER DIFFICULTIES

There were other difficulties runners experienced using power:
❌ using power in mountainous, windy or other ‘unusual’ environments
❌ that power represents your effort (rather than actually being your effort, like cycling)
❌ that it was easy to forget (or forget to charge) the pod
❌ that it was difficult to explain to others

None of the above difficulties were insurmountable, and many are just a consequence of trying something new and unfamiliar.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: FEEDBACK FROM RUNNERS USING POWER
⏩ Feedback from runners using power (https://f1r2a.com/feedback-using-power)
⏩ Why did you start running with power? (https://f1r2a.com/feedback-why-start)
⏩ What benefits have you experienced? (https://f1r2a.com/feedback-benefits)
⏩ What difficulties have you experienced? (https://f1r2a.com/feedback-difficulties)
⏩ What advice would you give? (https://f1r2a.com/feedback-advice)

09/09/2026

WHAT BENEFITS HAVE YOU EXPERIENCED?

This is part of a series of posts on runners’ feedback about Running with Power (https://f1r2a.com/feedback-using-power/)

Based on survey responses and book research, here are the top three benefits runners experienced using power.

1. ABLE TO TRAIN TO TARGETS

Sounds simple? Yet with power, according to the feedback, it’s much easier to do.

First, the targets are numbers or number ranges, rather than ‘10k pace’ or ‘zone 2’ (when your heart rate seems determined to stay in zone 3).

Second, they’re based on your current fitness, adjusting as you get fitter.

Finally, you just have to keep your effort within the target range, however hilly it might be.

2. CONSISTENCY

The #1 goal of training – being able to follow the plan without getting injured.

Training to targets matched to individual fitness gave runners confidence in the plan, allowing them to ‘relax’ and enjoy the experience.

And with plans written to add training load slowly and carefully, runners experienced a powerful feedback loop: targets matched to fitness => able to run to target => confidence in the plan => increasing fitness without injury => adjusted targets matched to fitness => able to run to target …

3. IMPROVED RACE-DAY PERFORMANCE

Power offers a couple of different race planners, both of which produce power-based targets for races and events that are not only achievable, but for many runners, accurate to within a few watts and to within a minute or two (over a marathon).

But it was at the start that power was most beneficial, providing a target that prevented runners from starting too fast (given the excitement and the ‘freshness’ that’s usually present at the start of many events).

OTHER REASONS

There were many other benefits runners experienced using power:
✅ being able to measure fitness improvements
✅ being responsive, matched to effort
✅ gaining a better understanding of their physiology and capabilities
✅ finding a great community of runners all learning how best to use power

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: FEEDBACK FROM RUNNERS USING POWER
⏩ Feedback from runners using power (https://f1r2a.com/feedback-using-power)
⏩ Why did you start running with power? (https://f1r2a.com/feedback-why-start)
⏩ What benefits have you experienced? (https://f1r2a.com/feedback-benefits)
⏩ What difficulties have you experienced? (https://f1r2a.com/feedback-difficulties)
⏩ What advice would you give? (https://f1r2a.com/feedback-advice)

08/09/2026

WHY DID YOU START RUNNING WITH POWER?

This is part of a series of posts on runners’ feedback about Running with Power (https://f1r2a.com/feedback-using-power/)

Based on survey responses and book research, here are the top four reasons why runners started using power.

1. IT’S JUST ONE NUMBER

The most popular reason – power gives you one number that changes as your effort changes.

It represents your effort when on the flat, up and down hills, or running in wind. You can even adjust for running in heat, high humidity or at altitude.

You just need to ‘run to the number’.

2. PACE AND HEART RATE WEREN’T WORKING

Whether it was because of pace issues on hilly routes, heart rate lags when starting or stopping intervals, or not being able to accurately judge effort, runners were having difficulties using other methods of measuring how hard they were running.

3. TRAINING THAT WORKS

Many non-power plans come with a risk of overtraining or leaving potential training gains unrealised.

Power uses narrower target ranges within zones, and the target ranges are individualised – they’re based on your measured fitness.

Do they work? The power-based plans from Steve Palladino have worked for hundreds of injury-free runners.

4. BETTER RACE RESULTS

Runners were looking for a way to improve their race results, qualify for Boston (or similar), or to find a way to improve their race pacing.

While power can’t guarantee better results or a qualifying time, race planning with power uses your current fitness, stamina and running effectiveness to determine personalised race targets.

Targets that you should be able to maintain for the entire race – just ‘run to the number’.

OTHER REASONS

There were many other reasons why runners started using power:
✅ power is based on physiology
✅ it’s backed by years of research (from cycling and running)
✅ it uses data-driven insights
✅ it can be used on a treadmill or in bad GPS locations

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: FEEDBACK FROM RUNNERS USING POWER
⏩ Feedback from runners using power (https://f1r2a.com/feedback-using-power)
⏩ Why did you start running with power? (https://f1r2a.com/feedback-why-start)
⏩ What benefits have you experienced? (https://f1r2a.com/feedback-benefits)
⏩ What difficulties have you experienced? (https://f1r2a.com/feedback-difficulties)
⏩ What advice would you give? (https://f1r2a.com/feedback-advice)

07/09/2026

WHY CHOOSE TO RUN WITH POWER?

Starting something new is always a nervous time – will it work? will I be able to do it? will I get what I’m expecting to get from it?

Which is why it may be useful to hear from other runners who’ve chosen to Run with Power.

The posts in this topic group summarise feedback from two annual surveys, and feedback gathered while researching two of my books (‘Why’ and ‘Getting Started’), when asking runners the following questions:
1. Why did you start running with power?
2. What benefits have you experienced?
3. What difficulties have you experienced?
4. What advice would you give to someone not yet Running with Power?

But let’s start a little closer to home – here are my answers to those questions.

WHY?

I’m not an elite runner (and never will be), but I did want to break sub-4 for the marathon.

I found training using pace or heart rate difficult for several reasons.

Power (training using effort) just made sense to me … plus, I like working with data and metrics.

BENEFITS?

There’s magic in the numbers – as a runner using power, I can:
⚡ measure (and track) my fitness
⚡ set precise workout targets
⚡ monitor my training load
⚡ set achievable race-day targets

And I can do all of these things using a consistent set of metrics based on me and my capabilities.

As a coach, power makes it possible to set workout goals that I know will be usable whatever route my runners choose to take (hilly or not). And the insights that are possible using power data make fine-tuning (or course-correcting) so much easier.

DIFFICULTIES?

It was expensive – I had to buy a running watch and a Stryd footpod. And it was difficult to use, although the Stryd PowerCenter these days is light years ahead of where it was when I first started.

While it's now possible to buy a running watch with a power meter inside, it’s remains complex to calculate power metrics outside of the Stryd PowerCenter – hopefully that’ll change in the next few years.

ADVICE?

Based on running and coaching with power since 2018, I firmly believe Running with Power is the most effective way to train.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: FEEDBACK FROM RUNNERS USING POWER
⏩ Feedback from runners using power (https://f1r2a.com/feedback-using-power)
⏩ Why did you start running with power? (https://f1r2a.com/feedback-why-start)
⏩ What benefits have you experienced? (https://f1r2a.com/feedback-benefits)
⏩ What difficulties have you experienced? (https://f1r2a.com/feedback-difficulties)
⏩ What advice would you give? (https://f1r2a.com/feedback-advice)

31/08/2026

No posts from me this week.

Just a well-earned vacation 👍🏼

I'll be back week commencing 7 September 2026 (probably).

28/08/2026

HOW CAN I ESTIMATE MY FINISH TIME?

There are three primary uses for Running Effectiveness:
1. To improve your form (https://f1r2a.com/re-form-improvements/)
2. To improve your fatigue resistance (https://f1r2a.com/re-fatigue-resistance/)
3. To identify targets for your upcoming race

How can Running Effectiveness identify the optimum power target for your upcoming event?

RACE CALCULATORS

Depending on your choice of power meter and supporting apps, there are two different race calculators you can use to identify your optimum power target:
🔹 If you use a Stryd footpod and the Stryd ecosystem, you can use the web-based Stryd Race Calculator
🔹 If you use wrist-based power, you can use the ‘Generate Race Power Scenarios’ feature in SuperPower Calculator (for Google Sheets).

HOW DO THEY WORK?

Whichever calculator you use, they work similarly, using (at a minimum):
👉🏼 Your race-day running fitness – your Threshold Power on race-day
👉🏼 Your fatigue resistance – one of two different metrics, depending on whether you’re running a shorter, higher-intensity race or a longer, lower-intensity race
👉🏼 Your running effectiveness – your estimated finish time depends on how effectively you convert power into speed

These metrics are calculated from your completed workouts.

Which means that your training plan should include specific workout segments supporting the race-day calculations.

And it means that Running with Power personalises your race-day target, based on your capabilities, instead of calculating your target using averages from thousands of other runners (who are not you).

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino) (https://docs.google.com/document/d/e/2PACX-1vTzjH-Ns_GInUm4lAxi3cVOQpzzKcWNF6VEX271s-QGYFHjwMgyLhhmu5i21-1_CaC3eL0B817rQo8k/pub)

More about the Race Calculators can be found at:
🔹 Stryd: Race Calculator in PowerCenter (https://help.stryd.com/en/articles/6879547-race-power-calculator)
🔹 SuperPower Calculator for Sheets (https://f1r2a.com/SuperPower_Calculator)

TOPIC: RUNNING EFFECTIVENESS
⏩ What is Running Effectiveness? (https://f1r2a.com/what-is-re)
⏩ Is running effectiveness easy to use? (https://f1r2a.com/re-using)
⏩ Can you measure running form improvements? (https://f1r2a.com/re-form-improvements)
⏩ Can you measure changes in fatigue resistance? (https://f1r2a.com/re-fatigue-resistance)
⏩ How can I estimate my finish time? (https://f1r2a.com/re-race-planning)

27/08/2026

CAN YOU MEASURE CHANGES IN FATIGUE RESISTANCE?

You may be familiar with the term stamina, which is similar to, but not the same as fatigue resistance:
👉🏼 Stamina – your ability to sustain effort for a longer duration
👉🏼 Fatigue Resistance – your body’s ability to resist the effects of fatigue

This post focuses on fatigue resistance, starting with a simple question.

WHAT HAPPENS WHEN YOU FATIGUE?

When you fatigue (while running):
🔹 you’ll probably slow down
🔹 your gait or form may change
🔹 you may experience mental sluggishness
🔹 you may have an increased risk of injury

To avoid, or reduce the impact of fatigue, work on your fatigue resistance.

But how do you do that? And how do you know you’ve improved your fatigue resistance?

Is there a way to measure your fatigue resistance so that you can monitor how it’s changing?

HOW CAN YOU MEASURE YOUR FATIGUE RESISTANCE?

According to Steve Palladino, one way to measure your fatigue resistance is to use metrics that measure gait or form, looking for changes in those metrics over the course of a run.

There are a few metrics he’s investigated. One of them is available with any kind of power meter – Running Effectiveness (https://f1r2a.com/what-is-re/).

In a FaceBook post, Steve outlines a couple of ways to measure fatigue resistance using higher-intensity sections in long runs (https://www.facebook.com/groups/PalladinoPowerProject/posts/4045915892327103).

HOW CAN YOU IMPROVE YOUR FATIGUE RESISTANCE?

It’s one thing to be able to measure fatigue resistance, but how can you improve it?

Through a well-structured training plan integrated with strength & conditioning.

And to check that your fatigue resistance is improving, you could use reference runs (https://f1r2a.com/re-using/) to compare RE from one run to RE from another.

RE provides an objective way to assess improvements in fatigue resistance.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino) (https://docs.google.com/document/d/e/2PACX-1vTzjH-Ns_GInUm4lAxi3cVOQpzzKcWNF6VEX271s-QGYFHjwMgyLhhmu5i21-1_CaC3eL0B817rQo8k/pub)

TOPIC: RUNNING EFFECTIVENESS
⏩ What is Running Effectiveness? (https://f1r2a.com/what-is-re)
⏩ Is running effectiveness easy to use? (https://f1r2a.com/re-using)
⏩ Can you measure running form improvements? (https://f1r2a.com/re-form-improvements)
⏩ Can you measure changes in fatigue resistance? (https://f1r2a.com/re-fatigue-resistance)
⏩ How can I estimate my finish time? (https://f1r2a.com/re-race-planning)

26/08/2026

CAN YOU MEASURE RUNNING FORM IMPROVEMENTS?

You can, but it’s not easy.

First, a clarification.

Your running form is not the same as your running gait:
🔹 gait is the ‘what’ – the movement sequence like heel-striking or how high you lift your foot during the swing phase.
🔹 form is the ‘how’ – whether your movements are efficient, stable, and injury-free.

It’s really hard to change your gait, as most of these things are subconscious, and your brain (which is always working to optimise energy usage) is likely to ‘correct’ any corrections you try to make.

Fortunately, you can improve your form, and by improving your form you can improve your running effectiveness (https://f1r2a.com/what-is-re/).

But it’s not a straightforward thing, and it’s easy to make things worse rather than better.

HOW CAN YOU WORK ON YOUR FORM?

Before starting any form work, you should consult a sports physiotherapist. They can assess your current form and help you identify whether there are things you should prioritise to reduce injury risk.

A second option is to work with a specialist running coach, someone who has the training and tools to assess your running form and identify things you could do to improve your form.

Both the physio and the running coach will probably suggest activities to add to your training plan – strength and conditioning, running drills, plyometrics, and other supplemental activities.

USE RE TO SEE IF YOUR FORM CHANGES ARE IMPROVEMENTS

Before starting any supplemental activities, complete a reference run or two (https://f1r2a.com/re-using/).

This will provide baseline RE measurements.

Then, while working on your form, complete additional reference runs to track whether the activities are improving your RE (and you should continue them), or whether you should try something different.

RE provides an objective way to assess whether form changes have improved how effectively you convert power into speed.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino) (https://docs.google.com/document/d/e/2PACX-1vTzjH-Ns_GInUm4lAxi3cVOQpzzKcWNF6VEX271s-QGYFHjwMgyLhhmu5i21-1_CaC3eL0B817rQo8k/pub)

TOPIC: RUNNING EFFECTIVENESS
⏩ What is Running Effectiveness? (https://f1r2a.com/what-is-re)
⏩ Is running effectiveness easy to use? (https://f1r2a.com/re-using)
⏩ Can you measure running form improvements? (https://f1r2a.com/re-form-improvements)
⏩ Can you measure changes in fatigue resistance? (https://f1r2a.com/re-fatigue-resistance)
⏩ How can I estimate my finish time? (https://f1r2a.com/re-race-planning)

25/08/2026

HOW DO I USE RUNNING EFFECTIVENESS?

Running Effectiveness (RE) uses speed and power (effort) – both are measurable numbers, so RE is easy to calculate (https://f1r2a.com/what-is-re/).

But RE measures how effectively you convert power into speed, and there are many things that can affect that conversion.

RUNNING INTENSITY

Differences in your running form at different intensities (jogging vs. running vs. sprinting) will affect how effectively you convert power into forward motion, impacting RE.

HILLS & WIND

When you run uphill, your power will be higher for the same speed – and your RE will be lower. The reverse is true when running downhill.

The same is true for running into a headwind (lower RE), or with a tailwind.

RUNNING SHOES

Running shoes are made from differing materials with differing stack heights. This can affect how effectively you convert power to speed.

YOUR POWER METER & CONFIGURED WEIGHT

There is no agreed standard for calculating running power – different power meters will produce differing numbers. This means RE (for identical runs) will differ if you use different power meters.

RE uses power divided by weight. If you change the weight configured for your power meter, RE calculations made before that change will not be comparable with RE calculations made after that change, unless you calculate RE using the weight configured at the time of each run.

REFERENCE RUNS

RE is easy to calculate, but it’s not so easy to use, with many things that can affect the calculation!

One way to monitor changes in RE is to use reference runs, a strategy that Fred Richardson (a fellow coach) shared with me. (https://mindfulrunner.co.za/ )

These are runs you include every 3-4 weeks in your training plan, where you run the same route at the same target intensities in the same running shoes.

Reference runs aim to minimise variations between runs, so that you can compare RE between runs and confirm improvements.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino) (https://docs.google.com/document/d/e/2PACX-1vTzjH-Ns_GInUm4lAxi3cVOQpzzKcWNF6VEX271s-QGYFHjwMgyLhhmu5i21-1_CaC3eL0B817rQo8k/pub)

TOPIC: RUNNING EFFECTIVENESS
⏩ What is Running Effectiveness? (https://f1r2a.com/what-is-re)
⏩ How do I use running effectiveness? (https://f1r2a.com/re-using)
⏩ Can you measure running form improvements? (https://f1r2a.com/re-form-improvements)
⏩ Can you measure changes in fatigue resistance? (https://f1r2a.com/re-fatigue-resistance)
⏩ How can I estimate my finish time? (https://f1r2a.com/re-race-planning)

24/08/2026

WHAT IS RUNNING EFFECTIVENESS?

Imagine you want to run a faster marathon or a faster 5k.

You have a couple of choices.

IMPROVE YOUR FITNESS

If you’re fitter, you should be able to maintain a higher effort over the event distance.

A higher effort should mean a faster speed, resulting in a quicker finish time.

You can improve your fitness by training, and you can measure fitness improvements by tracking your threshold power (https://f1r2a.com/what-is-threshold-power/)

IMPROVE YOUR EFFECTIVENESS

Rather than improving your fitness, you could work on how you run.

If you’re more effective at converting your effort (power) into forward motion (speed), you can run faster for the same effort, resulting in a quicker finish time.

You can work on how you run (your running form) using drills, plyometrics, strength and conditioning, and other supplemental work.

But how can you measure whether that work has improved your running form?

RUNNING EFFECTIVENESS

Running Effectiveness (RE) was proposed by Andrew Coggan, PhD, and measures how effectively you convert power into speed.

It’s a field-based measure similar to, but different from Running Economy (oxygen consumption at various speeds) or Running Efficiency (external mechanical power vs. metabolic power production), which both require lab-based testing.

👉 RE = speed / power, where speed is in metres per second and power is in Watts per kilogram.

For an easy way to calculate RE from your power meter data, you can use SuperPower Calculator, as demonstrated by Steve Palladino in this video (https://www.youtube.com/watch?v=xNIjgDGc_0I)

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

For more information on:
🔹 The definition of Running Effectiveness, see WKO4: New Metrics for Running With Power (Coggan) (https://www.trainingpeaks.com/blog/wko4-new-metrics-for-running-with-power/)
🔹 How to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino) (https://docs.google.com/document/d/e/2PACX-1vTzjH-Ns_GInUm4lAxi3cVOQpzzKcWNF6VEX271s-QGYFHjwMgyLhhmu5i21-1_CaC3eL0B817rQo8k/pub)

TOPIC: RUNNING EFFECTIVENESS
⏩ What is Running Effectiveness? (https://f1r2a.com/what-is-re)
⏩ How do I use running effectiveness? (https://f1r2a.com/re-using)
⏩ Can you measure running form improvements? (https://f1r2a.com/re-form-improvements)
⏩ Can you measure changes in fatigue resistance? (https://f1r2a.com/re-fatigue-resistance)
⏩ How can I estimate my finish time? (https://f1r2a.com/re-race-planning)

Address

Wokingham

Website

https://f1r2a.com/books, https://www.facebook.com/groups/from1runner2another

Alerts

Be the first to know and let us send you an email when Running with Power - Getting Started posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Want your business to be the top-listed Gym/sports Facility in Wokingham?