Running Economy: How to Run More Efficiently

Running economy describes how much energy — measured as oxygen consumption — you use to run at a given pace. A more economical runner uses less energy at the same speed, which translates directly into better performance. Alongside VO2 max and lactate threshold, running economy is one of the three pillars of endurance running ability.

Why economy matters

Two runners with identical VO2 max values can perform very differently if one is more economical. The efficient runner essentially gets more speed per unit of energy, so they can hold faster paces longer. The encouraging news is that economy is highly trainable, even when VO2 max has plateaued.

How to improve running economy

• Strength training: heavy resistance work improves force production and stiffness.
• Plyometrics: jumps and bounding build elastic recoil in tendons.
• Consistent mileage: years of running gradually refine your efficiency.
• Cadence and form: reducing overstriding cuts braking and wasted motion.
• Strides and hill work: train powerful, efficient mechanics.

The role of strength and plyometrics

Research consistently shows that adding heavy strength training and plyometric exercises improves running economy without adding bulk. Stronger, stiffer muscles and tendons store and return more energy with each stride — like a better spring — so you waste less effort and run faster at the same oxygen cost.

Don't over-engineer your form

While reducing obvious inefficiencies like heavy overstriding helps, radically overhauling a natural stride can backfire and even hurt economy. Focus on getting stronger, fixing clear flaws, and letting an efficient gait develop naturally rather than forcing an artificial style.