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What is Running Economy?

Running economy (RE) measures how efficiently your body uses oxygen at a given pace. It's expressed as the amount of oxygen consumed (ml/kg) per kilometer run. The lower your oxygen cost at a fixed pace, the better your running economy—meaning you can run faster using the same amount of energy.

Think of running economy as your body's "miles per gallon." Two runners with identical VO2max values can have vastly different race performances if one has superior economy. In fact, running economy often distinguishes good runners from great ones, especially in marathon and ultra-distance events.

Why Running Economy Matters More Than VO2max

While VO2max gets more attention, running economy is often the better predictor of distance running performance, especially for marathons and beyond.

The Research Evidence

Studies of elite distance runners show that running economy explains 65-80% of performance variance in marathon times, compared to only 40-50% for VO2max. This means that among runners with similar VO2max values, those with better economy consistently run faster.

Famous example: Derek Clayton set the marathon world record in 1969 (2:08:33) despite a relatively modest VO2max of 69 ml/kg/min—far lower than many competitors. His exceptional running economy (estimated at 150 ml/kg/km) allowed him to convert his aerobic capacity into faster marathon times.

Economy vs. VO2max Trade-offs

The longer the race distance, the more running economy matters. Marathon pace typically represents 75-85% of VO2max, meaning economy determines how fast you can run at submaximal intensities—exactly what matters for distance racing.

Factors That Affect Running Economy

Running economy is influenced by biomechanics, physiology, and training. Understanding these factors helps you identify areas for improvement.

1. Biomechanical Factors

Ground Contact Time

Elite runners spend less time on the ground with each step—typically 180-200 milliseconds compared to 220-260ms for recreational runners. Shorter ground contact time reduces braking forces and improves elastic energy return from tendons and muscles.

Measuring ground contact time with modern running watches helps track biomechanical efficiency improvements.

Vertical Oscillation

Excessive up-and-down movement wastes energy. Elite runners typically bounce 6-8cm per stride, while recreational runners often exceed 10-12cm. Reducing vertical oscillation by 1-2cm can improve economy by 2-3%.

Cadence

Most elite runners maintain 180+ steps per minute. Optimal running cadence reduces impact forces, minimizes overstriding, and improves elastic energy storage. Increasing cadence by 5-10% often improves economy for runners with low cadence (<170 spm).

Stride Length

Running economy is optimized when stride length naturally matches your leg length, hip mobility, and strength. Overstriding (landing with foot far ahead of center of mass) wastes energy through braking forces. Natural stride length at optimal cadence maximizes efficiency.

2. Physiological Factors

Muscle Fiber Composition

Slow-twitch (Type I) muscle fibers are more economical than fast-twitch (Type II) fibers. Elite distance runners typically have 70-80% slow-twitch composition. While genetics determine baseline fiber types, training can improve the oxidative capacity of fast-twitch fibers.

Mitochondrial Density

More mitochondria = better fat oxidation and oxygen utilization. Long, easy runs in Zone 2 increase mitochondrial density over months and years, improving economy by enhancing fat burning and sparing glycogen.

Tendon Stiffness

Stiffer Achilles tendons store and return elastic energy more efficiently. Plyometric training, hill sprints, and fast running develop tendon stiffness, improving economy by 2-4%. This adaptation takes 8-12 weeks of consistent training.

Body Composition

Carrying less excess body mass improves economy. Each 1kg reduction in body weight improves running economy by approximately 1%. However, losing muscle mass can be counterproductive—focus on reducing body fat while maintaining lean muscle.

3. Training Factors

Training Volume

Higher weekly mileage correlates with better economy, up to a point. Most research shows economy improvements with 50-70 miles per week, with diminishing returns beyond 80-90 miles for non-elite runners. Consistency matters more than single-week spikes.

Training Intensity Distribution

The 80/20 training principle optimizes economy by maximizing aerobic adaptations while allowing recovery from hard sessions. Too much moderate-intensity (Zone 3) running compromises economy development.

Neuromuscular Efficiency

Your nervous system learns to recruit muscles more efficiently over years of running. This is why experienced runners often have better economy than beginners, even with similar VO2max. Consistency and patience build neuromuscular efficiency.

How to Measure Running Economy

Laboratory Testing (Gold Standard)

The most accurate method measures oxygen consumption during steady-state running at multiple paces using a metabolic cart. Runners complete 4-6 minute stages at progressively faster paces while wearing a mask that analyzes oxygen and carbon dioxide.

Results show:

• Oxygen cost (ml/kg/km) at various paces
• How economy changes with speed
• Energy cost comparison to baseline tests

Cost: $150-300 per test
Frequency: Test every 3-6 months to track improvements

Field-Based Economy Estimates

While less precise than lab tests, field methods provide useful economy indicators:

Heart Rate at Fixed Pace

If your heart rate decreases at a given pace over time, your economy is improving. Track heart rate during regular tempo runs or threshold efforts to monitor economy changes.

Example: If your heart rate at marathon pace drops from 165 bpm to 158 bpm over 12 weeks, your economy has improved by approximately 4-5%.

Pace at Fixed Heart Rate

Run at the same heart rate (e.g., 150 bpm) for multiple tests. If your pace increases while heart rate stays constant, your economy has improved.

Critical Running Speed (CRS)

Critical Running Speed indirectly reflects running economy. Improvements in CRS without corresponding VO2max increases suggest economy improvements. Run Analytics tracks CRS changes automatically.

Smartwatch Metrics

Modern GPS watches provide economy-related metrics:

• Ground contact time: Target <220ms
• Vertical oscillation: Target <9cm
• Cadence: Target 175-185 spm for most runners
• Vertical ratio: Vertical oscillation ÷ stride length, target <8%

Track these metrics over weeks and months. Improvements in biomechanics often correlate with better running economy.

How to Improve Running Economy

Running economy is highly trainable. Here are evidence-based methods for improvement:

1. High Mileage Base Training

Consistent aerobic volume is the foundation of running economy. Long, easy runs in Zone 2 (60-70% max HR) create adaptations that improve economy:

• Increased mitochondrial density
• Enhanced capillary network
• Improved fat oxidation
• Better neuromuscular coordination

Recommendation: Build to 40-60 miles per week (recreational), 60-80+ miles (competitive) over 3-6 months. Use proper periodization to avoid overtraining.

2. Threshold and Tempo Runs

Running at lactate threshold (Zone 4) for 20-40 minutes improves economy by teaching your body to clear lactate efficiently and run at faster sustained paces.

Example workouts:

• Continuous tempo: 30-40 minutes at threshold pace (comfortably hard)
• Cruise intervals: 3-4 × 8-10 minutes at threshold with 2-3 min recovery
• Progressive tempo: Start at marathon pace, progress to half marathon pace over 40 minutes

3. Fast Running and Strides

Short bursts of fast running (80-100m strides at 5K pace or faster) 2-3 times per week improve neuromuscular efficiency and running mechanics without excessive fatigue.

How to do strides:

• After easy runs, do 4-6 × 80-100m accelerations
• Build to 95% effort over 20m, hold for 60m, decelerate over 20m
• Walk back to start for full recovery between reps
• Focus on relaxed, smooth form—not maximum speed

4. Hill Training

Hill repeats develop leg strength, power, and tendon stiffness—all contributors to running economy. Hills force optimal biomechanics: shorter ground contact time, higher cadence, reduced overstriding.

Hill workout examples:

• Short hills: 8-10 × 60-90 seconds at 5K effort, jog down for recovery
• Long hills: 4-6 × 3-5 minutes at threshold effort, easy jog down
• Hill sprints: 6-8 × 10-15 seconds maximal effort on steep hill

5. Plyometrics and Strength Training

Lower body plyometrics improve tendon stiffness and elastic energy return. Research shows 2-3 sessions per week of plyometrics can improve economy by 3-5% in 8-12 weeks.

Effective exercises:

• Box jumps: 3 × 10 reps
• Single-leg hops: 3 × 20 per leg
• Depth jumps: 3 × 8 reps
• Bounding: 4-6 × 30m
• Skipping: 4-6 × 40m

Combine with strength training (squats, deadlifts, lunges) to build the muscle strength that supports plyometric power.

6. Optimize Running Form

Biomechanical improvements can yield 2-5% economy gains:

• Increase cadence: Add 5-10% if below 170 spm
• Reduce vertical oscillation: Focus on forward movement, not bouncing
• Improve posture: Slight forward lean from ankles, not waist
• Relax upper body: Tension in shoulders and arms wastes energy
• Mid-foot striking: Land under center of mass, not heel-first out front

Caution: Don't force dramatic form changes overnight. Gradual refinements over months allow adaptation without injury.

7. Weight Loss (If Appropriate)

For runners carrying excess body fat, losing 2-5kg can improve economy by 2-5%. However, avoid aggressive dieting during heavy training—this compromises recovery and can lead to muscle loss.

Sustainable approach: Lose 0.25-0.5kg per week through moderate calorie deficit while maintaining protein intake and training consistency.

Running Economy vs. Injury Risk

Some economy-improving interventions increase injury risk if implemented too aggressively:

High-Risk Strategies

• Rapid mileage increase: Follow 10% weekly increase rule
• Excessive plyometrics: Start with 2 sessions per week, low volume
• Forced cadence increase: Change gradually over 8-12 weeks
• Minimalist shoe transition: Transition slowly over 6+ months

Low-Risk Strategies

• Easy running volume: Safest economy builder
• Strides after easy runs: Minimal injury risk, high return
• Strength training: Protective against injury when done properly
• Gradual progressions: Patience prevents injury

Monitor training load metrics (CTL/ATL/TSB) to ensure economy-focused training doesn't exceed your recovery capacity.

Tracking Running Economy Progress

Run Analytics helps monitor economy improvements through multiple indicators:

• Critical Running Speed (CRS): Improves as economy improves
• Heart rate at fixed paces: Decreases over time with better economy
• Training Stress Score: Same TSS at faster paces = better economy
• Pace at threshold heart rate: Increases with economy improvements

All calculations happen on your device, ensuring complete privacy while tracking your performance improvements.

Timeline for Economy Improvements

Combined approach: Implementing multiple strategies simultaneously can yield 8-15% economy improvements over 6-12 months, translating to significantly faster race times.

Frequently Asked Questions About Running Economy

Related Resources

• Running Efficiency and Biomechanics Guide
• Complete Guide to Running Performance Metrics
• What is VO2max? Complete Guide
• Training Zones and Intensity
• Training Load and Periodization
• Privacy-First Running Analytics