Running Efficiency Metrics: Measure Your Running Economy
Master stride efficiency and oxygen efficiency to run faster with less effort
Key Takeaways: Running Efficiency
- Running efficiency is measured through Vertical Ratio (biomechanics) and Efficiency Factor (aerobic)
- Lower Vertical Ratio is better – it indicates more of your energy is used for forward motion rather than bouncing
- Elite runners achieve Vertical Ratio < 6%, while beginners often exceed 10%
- Efficiency Factor (EF) tracks your speed per heart beat – a rising EF indicates improved aerobic economy
- Improvement takes 8-12 weeks of consistent strength, plyometrics, and technique work
What is Running Efficiency?
Running efficiency measures how economically you move through space. It is divided into two primary categories: Biomechanical Efficiency (how well you move) and Metabolic Efficiency (how well you use oxygen).
Understanding running efficiency metrics helps you identify technique breakdowns, monitor fatigue, and optimize your stride mechanics. Research shows that improving running economy by just 5% can lead to significantly faster race times at the same effort level.
Primary Metric: Vertical Ratio
Example Calculation: If your vertical oscillation is 8cm and your stride length is 125cm:
This represents high-level biomechanical efficiency, typical of competitive club runners.
Aerobic Metric: Efficiency Factor (EF)
The Efficiency Factor measures your "aerobic economy" – the ratio of output (pace) to input (heart rate).
A higher EF means you are traveling more meters per heart beat, indicating a more efficient aerobic engine.
Why These Metrics Matter
While Running Economy is the gold standard (measured in a lab via oxygen consumption), Vertical Ratio and EF provide actionable field-testing proxies. Runners with better economy can maintain faster paces with less effort, leading to improved performance in races from 800m to marathons.
By tracking these metrics, you're monitoring improvements in stride mechanics, neuromuscular power, and aerobic capacity.
Running Efficiency Benchmarks: Compare Your Score
Biomechanical Benchmarks: Vertical Ratio
Exceptional horizontal translation with minimal vertical waste. Common in professional distance runners.
Well-trained club runners with efficient turnover and solid core stability.
Regular runners with reasonable form but potential for energy leaks through vertical bounce.
Common in new runners or when fatiguing; indicates excessive "bounding" or short strides.
What Your Metrics Mean
Efficiency Components:
- Vertical Oscillation reflects how much you "bounce" up and down (Lower is usually better)
- Stride Length reflects the horizontal distance covered per step
- Vertical Ratio combines both to show the percentage of "wasted" vertical energy
⚠️ Speed Dependencies
Efficiency metrics change with pace. As you run faster, your stride length increases and vertical oscillation often changes. A Vertical Ratio of 7% at 4:00/km is excellent, but might be harder to maintain at 6:00/km.
Solution: Track your efficiency at specific, repeatable paces (e.g., your Easy Pace or your Threshold Pace) to see true technique gains.
| Metric | 8-12 Week Target |
|---|---|
| Vertical Ratio | Reduce by 0.5% - 1.0% |
| Efficiency Factor | Increase by 5% - 10% |
| Ground Contact Time | Reduce by 10-20ms |
Based on consistent strength and technique work (2-3 sessions per week)
How to Improve Your Running Efficiency Score
Improving your efficiency score requires focused work on stride mechanics, running economy, and biomechanical efficiency. Here's a systematic approach to reduce your score and run more economically.
1. Optimize Stride Length and Cadence
The key to better stride efficiency is finding your optimal balance between stride length and turnover rate.
- Increase stride length through improved hip extension and stronger push-off
- Maintain 170-180 steps/minute cadence for optimal oxygen efficiency
- Avoid overstriding – landing with your foot ahead of your center of mass wastes energy
- Practice quick ground contact – elite runners spend less than 100ms on the ground per step
2. Improve Running Economy Through Strength
Research shows that running economy improves 3-8% with targeted strength training, directly reducing your efficiency score.
- Plyometric exercises – box jumps, bounding, single-leg hops improve reactive strength
- Core stability work – planks, anti-rotation exercises reduce energy leaks
- Calf strengthening – single-leg calf raises build powerful push-off
- Hip strength – glute bridges and clamshells improve stride mechanics
3. Enhance Oxygen Efficiency
Better oxygen efficiency means lower heart rate and perceived effort at the same pace – a key component of running economy.
- Build aerobic base – 80% of training at easy, conversational pace
- Include tempo runs – sustained efforts at lactate threshold improve economy
- Practice breathing patterns – 3:3 or 2:2 inhale:exhale rhythm reduces oxygen cost
- Improve VO₂max – interval training increases maximum oxygen uptake capacity
4. Refine Running Form and Biomechanics
Small form adjustments compound to significant efficiency improvements over time.
- Forward lean from ankles – use gravity to assist forward motion
- Relaxed upper body – tension in shoulders and arms wastes energy
- Mid-foot landing – reduces braking forces and improves efficiency
- Arm swing – keep elbows at 90°, hands swinging from hip to chest level
- Proper breathing – belly breathing vs. chest breathing improves oxygen exchange
5. Monitor Fatigue and Recovery
Fatigue degrades efficiency. Smart training preserves running economy while building fitness.
- Track efficiency trends – rising scores during workouts signal fatigue
- Implement recovery runs – easy days allow adaptation without accumulating fatigue
- Adequate sleep – 7-9 hours per night optimizes hormonal recovery
- Nutrition timing – proper fueling prevents technique breakdown in long runs
🎯 12-Week Efficiency Improvement Plan
- Weeks 1-4: Baseline building – Track EF on easy runs; focus on 170-180 bpm cadence.
- Weeks 5-8: Neuromuscular focus – Add plyometrics 2x/week + hill sprints for power.
- Weeks 9-12: Integration – Target Vertical Ratio reduction through core stability and form drills.
Expected outcome: Measurable improvement in aerobic economy (EF) and biomechanical flow.
Understanding Running Economy Science
Running economy is defined as the energy cost (oxygen consumption) required to maintain a given running velocity. It's one of the three key physiological determinants of distance running performance, alongside VO₂max and lactate threshold.
🔬 Research on Running Economy
Costill et al. (1985) established that running economy is more important than VO₂max for middle-distance performance. Two runners with the same VO₂max can have 20-30% differences in running economy, directly affecting race performance.
Barnes & Kilding (2015) reviewed 60+ studies and found the key factors influencing running economy:
- Biomechanical efficiency (stride mechanics)
- Metabolic efficiency (oxygen utilization)
- Neuromuscular characteristics (muscle fiber type, stiffness)
- Anthropometric factors (body mass, limb proportions)
Saunders et al. (2004) showed that elite distance runners have 5-10% better running economy than good club-level runners at the same VO₂max – this economy difference explains much of the performance gap.
How Efficiency Metrics Relate to Running Economy
While lab tests are the only way to measure RE directly, field metrics correlate strongly:
- Lower Vertical Ratio indicates a higher percentage of energy directed forward, strongly correlating with better RE.
- Higher Efficiency Factor (EF) shows improved cardiovascular efficiency at a given workload.
- Stable Vertical Ratio under fatigue suggests superior neuromuscular endurance and economy.
While laboratory running economy requires expensive gas analysis equipment, tracking these biomechanical and aerobic proxies provides actionable feedback you can use every day.
Interpreting Your Running Efficiency Patterns
📉 Vertical Ratio Decreasing = Improving Mechanics
When your Vertical Ratio drops, you are spending less energy on vertical displacement and more on horizontal travel. This is the goal of technique and core stability work.
What's happening: Improved core stiffness, better hip extension, and reduced "mushing" at ground contact.
📈 Efficiency Factor Rising = Improving Aerobic Economy
A rising EF suggests you are becoming faster at the same heart rate, or maintaining the same pace at a lower heart rate.
What's happening: Mitochondrial density increases, better fat oxidation, and improved stroke volume of the heart.
📊 Decoupling (Pa/Hr)
"Decoupling" refers to a rising heart rate while maintaining a constant pace (or falling EF during a steady run).
- < 5% Drift = Excellent aerobic fitness for the duration of the run.
- > 5% Drift = Inadequate aerobic endurance for that duration or intensity.
Analysis tip: Monitor EF drift in long runs to determine if your aerobic efficiency is holding up over race distances.
🎯 Training Applications for Running Efficiency Metrics
- Technique Sessions: Aim to reduce efficiency score through form drills, strides, and conscious biomechanical focus
- Fatigue Monitoring: Rising efficiency during workouts indicates technique breakdown – time for recovery
- Pace-Efficiency Balance: Find the fastest pace you can hold without efficiency score spiking > 5 points
- Drill Effectiveness: Measure efficiency before/after drill sets to quantify technique transfer to actual running
- Race Pacing: Practice holding target race pace while maintaining consistent efficiency throughout the distance
Measurement Best Practices
📏 Counting Strides Accurately
- Count every foot strike (right + left = 2 strides)
- OR count right foot only and multiply by 2
- Use a measured track or GPS segment for consistent distance
- Start counting from your first step after beginning
- Count continuously until reaching the distance marker
- Practice counting during warm-up to build the skill
⏱️ Timing Your Runs
- Use a GPS watch for automatic lap timing (Garmin, Apple Watch, Coros, Polar)
- Or use manual split timing with track markers
- Maintain consistent effort across measured segments
- Record time to the nearest second
- Some advanced watches calculate stride metrics automatically
🔄 Ensuring Consistent Comparisons
- Standard segments: Use repeatable routes or track sessions for consistency.
- Similar pace: Compare efficiency at your easy pace vs. tempo pace separately
- Fresh vs. fatigued: Note if measurement is from warm-up or mid-workout
- Track surface: Efficiency metrics on trail vs. road will differ significantly.
- Weekly tracking: Monitor EF trends over 4-week blocks to see seasonal gains.
📊 Recording and Analyzing Data
Create a simple tracking spreadsheet or use a running app:
- Date, distance, time, stride count, efficiency score
- Note pace (min/km or min/mile)
- Add comments about fatigue, weather, or technique focus
- Calculate weekly average efficiency
- Graph trends over 4-week blocks
Running Efficiency Limitations and Considerations
🚫 Cannot Compare Between Athletes
Height, leg length, and biomechanical factors create natural stride count differences. A 6'2" runner will have a lower efficiency score than a 5'6" runner at identical fitness levels due to longer stride length.
Solution: Use efficiency scores for personal progress tracking only. Compare your score this month vs. last month, not against other runners.
🚫 Composite Score Masks Component Changes
The efficiency score combines two variables. You can improve stride length while slowing slightly (or vice versa) and maintain the same score, despite technique changes.
Solution: Always analyze stride count AND time separately. Look for patterns like "stride count down 3, time down 2" to understand true improvement.
🚫 Not Pace-Normalized
Vertical Ratio and EF both change as you run faster. Higher speeds often lead to lower Vertical Ratios (more efficient extension) but might decrease EF due to non-linear heart rate responses.
Solution: Track efficiency at specific, repeatable paces. Create separate baselines for "Easy Pace" vs. "Threshold Pace" efficiency.
🚫 Environmental and Fatigue Factors
Wind, temperature, hydration status, cumulative training fatigue, and time of day all affect efficiency scores independent of technique changes.
Solution: Measure efficiency during similar conditions (time of day, weather, fatigue state) for valid comparisons. Track trends over 4+ weeks to smooth out daily variation.
Running Efficiency Training Workouts
These workouts specifically target improvements in stride efficiency and running economy:
🎯 Vertical Ratio Optimization Set
6 × 400m (90 seconds recovery jog)
- Reps #1-2: Run at easy pace, check baseline Vertical Ratio
- Reps #3-4: Focus on "running tall" and core engagement → Aim to reduce Vertical Ratio by 0.2%
- Reps #5-6: Focus on hip extension and powerful push-off → Compare metrics with reps #3-4
Goal: Identify which technical cue helps you minimize Vertical Ratio at a given pace.
🏃 Efficiency Stability Test
4 × 1600m @ Tempo Pace (2 minutes recovery)
Monitor Vertical Ratio and EF for each rep. Analyze:
- Which rep had the lowest Vertical Ratio? (Most efficient biomechanics)
- Did EF drift downward (heart rate rising) for the same pace?
- How much did Vertical Ratio increase by the final rep? (Technique breakdown)
Goal: Maintain Vertical Ratio within ±0.2% across all reps. consistency indicates technical durability.
🏃 Form-Focused Efficiency Intervals
10 × 400m (200m jog recovery)
Alternate focus each rep:
- Odd reps: Focus on quick ground contact ("hot coals") – minimize foot contact time
- Even reps: Focus on powerful push-off – drive from glutes, extend hips fully
Record efficiency for each rep and compare focus types.
Goal: Identify which technical cue produces better efficiency for YOUR biomechanics.
💪 Strength-to-Efficiency Connector
Pre-run activation + efficiency test
- 5 minutes easy running warm-up
- Activation circuit: 3 rounds of:
- 10 single-leg calf raises per leg
- 10 glute bridges
- 30-second plank
- 5-minute easy running
- 4 × 200m measuring efficiency score
Goal: Compare efficiency with vs. without pre-activation. Many runners see 2-4 point improvement after activation.
Frequently Asked Questions
What are running efficiency metrics?
Running efficiency metrics measure how economically you move. The two most common field metrics are Vertical Ratio (biomechanics) and Efficiency Factor (aerobics). Unlike raw speed, these metrics reveal the "energy cost" of your run. Improving efficiency means you can run faster or longer with the same heart rate and effort level.
How do I calculate my Vertical Ratio and EF?
Most modern running watches (Garmin with Chest Strap, Apple Watch Ultra, etc.) calculate Vertical Ratio automatically by dividing your vertical oscillation (bounce) by your stride length. To calculate Efficiency Factor (EF), take your average pace in meters per minute and divide it by your average heart rate. Example: Running at 250m/min (4:00/km) with an average HR of 150bpm gives an EF of 1.67.
What is a good Vertical Ratio?
For most runners, a Vertical Ratio below 10% is considered good, while elite distance runners often maintain scores below 6.0%. Because Vertical Ratio compares your vertical "bounce" to your horizontal stride length, it normalizes for height—making it a better comparative metric than raw vertical oscillation.
Can I compare my running efficiency with other runners?
Yes, metrics like Vertical Ratio are designed to be more comparable than older metrics because they are percentage-based (Vertical Oscillation / Stride Length). However, individual anatomy (limb length, muscle fiber type) still plays a role. It is always best to use these metrics primarily to track your own progress over training blocks.
What is running economy and how does it relate to efficiency?
Running economy (RE) is the oxygen cost of maintaining a given pace. Field metrics like Vertical Ratio and EF are proxies for RE. Better running economy means you consume less oxygen at the same speed. As your metrics improve (lower Vertical Ratio or higher EF), your running economy typically improves, meaning you're running more efficiently at the same perceived effort.
Does Vertical Ratio change as I run faster?
Yes. As speed increases, stride length usually grows faster than vertical oscillation, leading to a better (lower) Vertical Ratio. This is a sign of efficient "long" running. However, heart rate also rises, which can lower your Efficiency Factor (EF). It is best to track both metrics at specific, repeatable paces.
Why is my efficiency getting worse during a long run?
Deteriorating metrics (rising Vertical Ratio or falling EF) usually indicate fatigue. As muscles tire, core stability drops, leading to more "bounce" (Vertical Ratio rises) and a higher heart rate for the same pace (EF falls). Monitoring this "decoupling" is an excellent way to measure your aerobic endurance.
How long does it take to improve running efficiency?
With consistent work: expect measurable EF gains in 4-6 weeks and biomechanical Vertical Ratio improvements in 8-12 weeks. Efficiency is built through strength training (especially plyometrics), form drills, and cardiovascular development. Long-term elite efficiency takes years of consistent, high-quality running.
What is stride efficiency in running?
Stride efficiency refers to how effectively you convert each stride into forward motion. It's influenced by stride length, ground contact time, and vertical oscillation. Good stride efficiency means covering maximum distance per stride with optimal energy cost. Vertical Ratio is the most accessible field metric for tracking this.
What is aerobic efficiency in running?
Aerobic efficiency (measured as Efficiency Factor) refers to how much work (pace) you can perform relative to a given heart rate. Improve it through aerobic base building, threshold training, and increasing mitochondrial density. A rising EF means you are becoming more aerobically fit.
How can I improve my running efficiency?
Five key strategies: (1) Optimize cadence to 170-180 steps/minute, (2) Add plyometric and strength training twice weekly, (3) Practice running form drills focusing on quick ground contact and forward lean, (4) Build aerobic base with 80% of miles at easy pace, (5) Include weekly tempo runs at lactate threshold. Consistency over 8-12 weeks yields measurable improvements. See our detailed improvement section above for specific workouts and drills.
Related Resources
Build Efficiency Through Consistent Practice
Running efficiency improves gradually through thousands of quality strides, deliberate technique work, and patient development of aerobic and biomechanical systems.
Measure your efficiency weekly. Train with intention. Trust the process. Your running economy will steadily improve, leading to faster times at lower heart rates.