Two runners with identical VO2max can have vastly different race times. The difference often comes down to running economy—how efficiently they convert oxygen and energy into forward motion.
Running economy is one of the most trainable aspects of performance, and small improvements yield big results. This guide explains what running economy is, why it matters, and how to improve it.
Quick Answer
Running economy is how much oxygen and energy you use at a given pace. Better economy means you run faster for the same physiological cost.
- Same fitness, different efficiency
- Small gains matter a lot over long races
- Strength, mechanics, and consistency all contribute
Who this is for: runners who want performance gains without relying only on bigger training volume.
Key terms in this article: running economy, cadence, VO2max, plyometrics, stiffness, efficiency.
What is Running Economy?
Running economy (RE) is the oxygen cost to run at a given pace. Better economy means you use less oxygen (and less energy) to maintain the same speed.
Think of it like fuel efficiency in a car:
- Same engine (VO2max), different mileage
- An economical runner goes further on the same "fuel"
- At race pace, better economy means less relative effort
The Numbers
Running economy is measured as oxygen consumption (ml/kg/min) at a submaximal pace.
Example at 10 km/h pace:
- Highly economical: 35 ml/kg/min
- Average: 40 ml/kg/min
- Less economical: 45 ml/kg/min
The economical runner uses 22% less oxygen than the less economical runner—at the exact same pace.
Why Economy Matters More Than You Think
Elite runners have similar VO2max values (70-85 ml/kg/min). What separates them is often economy.
Research shows:
- 5% improvement in economy = ~3.5% faster race time
- A 3-hour marathoner improving economy 5% becomes a 2:53 marathoner
- Economy explains more performance variance than VO2max in elite runners
For triathletes, this matters most when run performance is limited by accumulated fatigue from swim and bike. See Triathlon Training.
What Determines Running Economy?
Running economy is influenced by:
1. Biomechanics (Form)
- Stride length and frequency
- Vertical oscillation (bouncing)
- Ground contact time
- Arm swing
- Core stability
2. Neuromuscular Factors
- Muscle fiber type (fast vs. slow twitch)
- Tendon stiffness (energy return)
- Motor unit recruitment efficiency
- Muscle strength and power
3. Metabolic Factors
- Mitochondrial density
- Fat oxidation ability
- Lactate threshold
- Cardiovascular efficiency
4. Training History
- Total running volume (lifetime miles)
- Years of consistent training
- Exposure to varied terrain and paces
5. Body Composition
- Lower body mass = less energy per stride
- Less excess mass = better economy
- Muscle mass has diminishing returns (strong is good, bulky is bad)
How to Improve Running Economy
1. Run More (Consistently)
The simplest way to improve economy: accumulate running volume over time.
Why it works:
- Your body optimizes movement patterns through repetition
- Neuromuscular coordination improves automatically
- Mitochondria develop, reducing oxygen demand
How much?
- Beginners: Any increase helps (add 10% per week)
- Intermediate: 30-50 miles/week provides good stimulus
- Advanced: 50-80+ miles/week for continued adaptation
Economy improves most in the first few years of running, but continues improving with consistent training even in elite runners.
2. Include Speed Work
Running at various paces develops a wider range of neuromuscular adaptations.
Effective workouts:
- Strides: 6-8 × 20-30 seconds at fast (not all-out) pace, 60-90 sec rest
- Tempo runs: 20-40 minutes at lactate threshold
- Track intervals: 800m-1600m repeats at 5K-10K pace
- Hill repeats: 8-12 × 60-90 seconds uphill, jog down recovery
How often: 2-3 quality sessions per week (with mostly easy running in between)
3. Strength Training
Running-specific strength improves economy through better force production and reduced energy leaks.
Key exercises:
- Single-leg strength: Bulgarian split squats, step-ups, single-leg deadlifts
- Plyometrics: Box jumps, bounding, single-leg hops
- Core stability: Planks, dead bugs, pallof press
- Hip strength: Clamshells, hip hikes, side planks
Programming:
- 2-3 sessions per week during base phase
- 1-2 sessions during race preparation
- Lower volume but maintain during peak racing
4. Plyometric Training
Plyometrics improve tendon stiffness and elastic energy return—directly enhancing economy.
Start with:
- Pogo hops (quick, small bounces)
- Single-leg hops in place
- Bounding drills
- Box jumps (step down, don't jump down)
Progress to:
- Depth jumps
- Single-leg bounds
- Hurdle hops
Caution: Plyometrics are high-impact. Start with low volume (2 sets × 10 reps) and progress gradually. Ensure adequate recovery.
5. Form Drills
Reinforce good movement patterns with drills:
A-Skip:
- High knee drive with quick ground contact
- Emphasizes hip flexion and quick turnover
B-Skip:
- Extension of A-skip with leg extension
- Develops hip drive and hamstring activation
High Knees:
- Rapid knee lift with quick ground contact
- Improves cadence and knee drive
Butt Kicks:
- Heels to glutes with quick turnover
- Develops hamstring speed and hip flexion
Carioca (Grapevines):
- Lateral movement with hip rotation
- Improves hip mobility and coordination
When: Include 5-10 minutes of drills after warm-up, before quality sessions
6. Cadence Optimization
Optimal cadence is individual, but most economical runners land around 170-180+ steps per minute.
Signs cadence is too low:
- Heavy, plodding footsteps
- Long ground contact time
- Excessive vertical oscillation
- Overstriding (landing ahead of center of mass)
How to increase cadence:
- Use a metronome or music at target cadence
- Increase by 5% at a time, not more
- Focus on quick, light steps
- Run with faster, economical runners
Caution: Don't force artificially high cadence. Find your natural, efficient rhythm.
7. Reduce Unnecessary Movement
Energy spent moving up-and-down or side-to-side is wasted. Signs of inefficiency:
Vertical oscillation:
- Excessive bouncing
- Head bobs up and down visibly
- Energy going up instead of forward
Fix: Think "run tall," not "run high." Imagine a ceiling just above your head.
Arm cross-over:
- Arms swing across the body
- Creates rotational forces
- Wastes energy stabilizing trunk
Fix: Arms swing forward and back, not side to side. Hands should stay between waistband and nipple line.
8. Run on Varied Terrain
Different surfaces and grades develop broader adaptations:
- Hills: Build strength and power
- Trails: Improve proprioception and varied muscle recruitment
- Soft surfaces: Reduce impact, develop stabilizers
- Track: Practice fast, efficient turnover
Variety also reduces overuse injury risk.
Measuring Running Economy Improvement
Lab Testing
The gold standard: running on a treadmill at submaximal pace while measuring oxygen consumption. Expensive and not widely available.
Field Proxies
More practical ways to estimate economy improvement:
Heart rate at given pace:
- Same pace, lower HR = improved economy
- Track over time at standardized conditions
Pace at given heart rate:
- Same HR, faster pace = improved economy
- Use aerobic threshold HR as reference
Training Stress at given pace:
- Same workout, less fatigue = improved economy
- Pay attention to perceived effort
Timeline
Economy improvements are gradual:
- 4-8 weeks: Measurable changes from strength/plyometrics
- 3-6 months: Significant changes from consistent training
- Years: Continued improvement with long-term development
Common Running Economy Mistakes
1. Overstriding
Landing with your foot far ahead of your center of mass:
- Creates braking forces with every step
- Increases injury risk
- Extremely common in recreational runners
Fix: Increase cadence, land with foot under hips, run "quiet"
2. Ignoring Strength Training
Many runners think miles alone are enough. Strength training significantly improves economy.
Fix: Commit to 2 strength sessions per week
3. All Running at Same Pace
Running every run at moderate pace doesn't develop full economy benefits. You need variety.
Fix: Include both truly easy runs AND speed work
4. Too Much Vertical Bounce
Some runners expend enormous energy going up and down instead of forward.
Fix: Focus on horizontal propulsion, run "smooth and quiet"
5. Tense Upper Body
Tight shoulders, clenched fists, and scrunched face waste energy.
Fix: Relax! Periodically body scan during runs and release tension
Running Economy for Different Distances
Shorter Races (5K-10K)
Economy at faster paces matters more:
- More fast-twitch muscle recruitment
- Higher cadence beneficial
- Plyometrics and speed work particularly valuable
Marathon
Economy at moderate paces matters most:
- Fat oxidation becomes crucial
- Long run volume drives adaptation
- Strength endurance important
Ultra Distances
Economy at very low intensities:
- Walking economy matters too
- Ability to vary gait patterns
- Durability across terrain types
Frequently Asked Questions
How long does it take to improve running economy?
Measurable improvements can occur in 4-8 weeks with targeted training (strength, plyometrics). Significant improvements develop over 6-12 months. Best economy comes from years of consistent running.
Do carbon plate shoes improve economy?
Yes, research shows 1-4% improvement from advanced foam and carbon plate designs. However, this is external (shoe technology) not internal (your physiology) improvement.
Can I improve economy without running more?
Yes, but it's harder. Strength training, plyometrics, and form work can improve economy without adding running volume. However, running remains the most direct stimulus.
Is running economy different from VO2max?
Yes. VO2max is the maximum oxygen your body can use. Economy is how efficiently you use oxygen at submaximal intensities. You can have high VO2max with poor economy, or vice versa.
Does running on a treadmill affect economy differently than outdoor?
Slightly. Treadmill running requires less air resistance and the belt assists leg turnover. Economy is typically 2-5% "better" on treadmill—meaning it's easier, not that you're more efficient.
Sources and Further Reading
- Research on running economy and endurance performance
- Studies on cadence, plyometrics, and strength training for runners
- Literature on supershoes and running economy improvements
Key Takeaways
- Running economy is how efficiently you convert energy to speed
- 5% economy improvement ≈ 3.5% faster race time
- Improve through: volume, speed work, strength, plyometrics, form
- Increase cadence if you're landing heavily with slow turnover
- Reduce wasted motion: vertical bounce, arm cross-over, tension
- Strength training significantly improves economy
- Changes take time: weeks for strength, months for significant improvement
- Variety develops broader adaptations than one-pace running
Track Your Running Efficiency
RideIQ analyzes your running workouts to show pace at given heart rates over time. As your economy improves, you'll run faster at the same heart rate—or the same pace will feel easier. Watch your numbers evolve as your training develops better economy.
Use it alongside Recovery so efficiency gains aren't buried under fatigue.