Running Economy 101: Is It Important and How Do You Improve It?

If you're a runner looking to perform better without necessarily running more miles or getting faster overnight, there's one concept you need to know: Running Economy. Often overlooked by recreational runners but well-understood by elite athletes, running economy might be the missing link between your current pace and your next PR.

In this blog post, we’ll break down what running economy really means, why it matters, and—most importantly—how you can improve it.

What Is Running Economy?

Running economy is a measure of how efficiently your body uses oxygen while running at a steady pace. Think of it like fuel efficiency in a car—the better your running economy, the less energy (oxygen) you need to run at a given speed.

It's not just about being fast—it's about how much energy it costs you to run fast.

Running economy is influenced by several factors, including (but not limited to):

• Biomechanics (your form and gait)

• Muscle-tendon stiffness and elasticity

• Neuromuscular coordination

• Strength and power

• Shoes and surface

• Fatigue resistance

While VO2 max (your aerobic ceiling) sets the limit, running economy determines how close you can perform to that limit comfortably and sustainably.

Why Is Running Economy Important?

Here’s why it matters:

• More speed with less effort – Better economy means you can run faster without increasing your perceived effort.

• Improved endurance – You burn energy more efficiently, which helps you go longer without fatigue.

• Better race-day performance – On race day, small improvements in economy can result in big performance gains, especially over longer distances.

In elite athletes, differences in running economy often separate the podium finishers from the rest. But even for recreational runners, improving your economy can mean running with more ease, less injury risk, and more enjoyment.

How to Improve Running Economy

The best part? Running economy can be trained. Here are proven methods to do it:

1. Strength Training

Incorporate full-body strength training, especially targeting the posterior chain (glutes, hamstrings, calves), 2–3 times per week. Focus on exercises like:

• Deadlifts

• Squats

• Lunges

• Single-leg exercises

• Calf raises

Strength training improves force production and muscle efficiency, helping you generate more power with less energy.

2. Plyometrics & Drills

Explosive, jump-based movements improve muscle-tendon stiffness and reactive strength. Examples:

• Box jumps

• Hops

• Bounding

• A/B skips

• Strides

These enhance your neuromuscular coordination and running rhythm.

3. Run Form Optimization

Work with a coach or gait specialist to analyze and refine your form. Small tweaks like improving your cadence, posture, or foot strike can yield noticeable gains.

Consider scheduling a Runner’s Performance Test or AI-Powered Gait Analysis to get personalized insights.

4. Running at Race Pace

Include tempo runs, intervals, and race-pace sessions in your weekly training. Training your body to handle target paces improves running economy at those speeds.

5. Footwear Matters

Lightweight, energy-returning shoes (like carbon-plated models) can improve economy by 2–4%. But make sure they work for your gait and training demands.

6. Lose Excess Weight (if appropriate)

Carrying less mass means using less energy per stride. Focus on body composition, not just scale weight, and always prioritize fueling and performance over aesthetics.

What to Avoid

• Overstriding – It increases impact forces and energy use.

• Neglecting strength work – Too much running without supporting strength can reduce efficiency.

• Skipping form drills – These simple additions go a long way in training better mechanics.

Key Takeaways

• Running economy is one of the strongest predictors of performance, especially over long distances.

• Unlike VO2 max (which is largely genetic), running economy can be trained and improved.

• Incorporate strength training, drills, smart pacing, and form optimization to become a more efficient runner.

Want to Improve Your Running Economy?

At QOL Health & Performance, we help runners like you unlock peak performance with science-backed coaching, AI gait assessments, and custom training plans designed by a USA Track & Field-certified expert!

Schedule your FREE virtual consultation today!

Let’s get you running faster, longer, and stronger—with less effort!