Two runners can have identical VO2 max values yet finish a marathon 20 minutes apart. The difference? Running economy. This often-overlooked factor may be more trainable than VO2 max and explains much of the performance variation between runners of similar fitness.
What Is Running Economy?
Running economy (RE) is the oxygen cost of running at a given velocity. Think of it like fuel efficiency in a car - how much energy (oxygen) do you need to cover a certain distance at a certain speed?
Measurement: Typically expressed as milliliters of oxygen per kilogram of body weight per kilometer (ml/kg/km) or per minute at a set pace.
Better economy = less oxygen needed = faster sustainable pace
Why It Matters
Research published in Sports Medicine shows that running economy explains a significant portion of performance differences between runners, especially at longer distances.
At the marathon distance, running economy may be more important than VO2 max because:
- Runners operate at 75-85% of VO2 max for hours
- Small efficiency improvements compound over 42 km
- Elite marathoners have exceptional economy, not just high VO2 max
The Numbers
Studies show that running economy can vary by 30-40% between runners with similar VO2 max values. This is an enormous difference that translates directly to race performance.
What Makes a Runner Economical?
Biomechanical Factors
A systematic review and meta-analysis identified several biomechanical factors associated with better running economy:
| Factor | Association with Economy |
|---|---|
| Higher cadence | Small improvement |
| Lower vertical oscillation | Moderate improvement |
| Higher vertical stiffness | Moderate improvement |
| Higher leg stiffness | Moderate improvement |
The Complexity Problem
Here’s the challenge: research shows that running biomechanics can explain only 4-12% of the variation in running economy when examined individually. This suggests that:
- Many factors work together
- Individual optimization matters more than universal ideals
- Your body finds its own efficient pattern over time
As researchers note: “There is not a clear mechanical profile of an economic runner, and it appears that through training, individuals are able to integrate their own unique combination of dimensions and mechanical characteristics to arrive at a running motion which is most economical for them.”
How Running Economy Improves
Natural Adaptation to Training
One of the most consistent findings is that running more improves running economy. The body naturally optimizes its movement patterns through repetition.
Mechanisms include:
- Neural efficiency: Better muscle fiber recruitment patterns
- Tendon adaptation: Increased stiffness improves elastic energy storage
- Metabolic efficiency: Better substrate utilization at given intensities
- Technique refinement: Subtle form improvements over thousands of miles
Time Course
Running economy improvements continue for years of consistent training, unlike VO2 max which typically plateaus sooner. This is why experienced runners often out-perform their physiological testing would predict.
Evidence-Based Strategies to Improve Running Economy
1. Strength Training
Multiple studies demonstrate that strength training improves running economy by 2-8%.
How it works:
- Improved neuromuscular efficiency
- Enhanced tendon stiffness (better elastic energy return)
- Greater force production per stride
- Maintained form when fatigued
Best exercises:
- Heavy squats and deadlifts
- Single-leg work (lunges, step-ups)
- Calf raises (both straight and bent knee)
2. Plyometric Training
Explosive training improves the stretch-shortening cycle - the rapid eccentric-concentric action that happens with each running stride.
Research shows plyometrics can improve running economy through:
- Better elastic energy storage and return
- Improved ground contact mechanics
- Enhanced neuromuscular coordination
Exercises:
- Box jumps
- Bounding
- Single-leg hops
- Jump squats
3. Increasing Training Volume
Simply running more miles, over time, naturally improves economy. The “10,000 hour rule” has some basis in the running economy literature - experience matters.
This is one reason elite runners can maintain impressive performances into their 30s and 40s despite declining VO2 max - their economy continues to improve.
4. Hill Running and Sprints
Short hill sprints and maximal efforts recruit high-threshold muscle fibers and may improve neuromuscular efficiency.
Protocol: 8-10 × 10-15 second maximal hill sprints, full recovery
5. Cadence Optimization
While there’s no universally “optimal” cadence, research suggests that higher cadence (within reason) is associated with better economy. A modest increase of 5-10% from a very low cadence may help some runners.
What Doesn’t Reliably Improve Running Economy
Drastic Form Changes
Research doesn’t support making dramatic changes to a trained runner’s natural form. The body self-optimizes over time, and conscious changes often introduce inefficiencies before (sometimes) becoming natural.
Stretching
Despite common belief, static stretching doesn’t appear to improve running economy. In fact, excessive stretching may temporarily reduce muscle stiffness and worsen economy.
Minimalist/Maximalist Shoes
Studies on footwear changes show mixed results. Some individuals improve, others worsen. The best shoe is one that fits well and feels comfortable - your body adapts to what you consistently use.
The Role of Body Weight
Lighter runners typically have better running economy because there’s less mass to move. However:
- Performance weight ≠ unhealthy weight
- Losing muscle compromises power output
- Chronic underfueling impairs adaptation
- Focus on body composition, not just weight
A 5% improvement in running economy is equivalent to carrying several kilograms less body weight in terms of performance impact.
Running Economy and Fatigue
One often-overlooked aspect: running economy gets worse as you fatigue. This is why marathon pace feels easy at mile 5 but brutal at mile 22.
Why Economy Declines with Fatigue
- Glycogen depletion changes muscle fiber recruitment
- Form deteriorates as muscles tire
- Cadence tends to drop
- Ground contact time increases
What This Means for Training
Long runs and race simulations specifically train your ability to maintain economy under fatigue. This is why marathon training requires long runs - they develop fatigue-resistant economy.
Measuring Running Economy
Laboratory Testing
The gold standard involves measuring oxygen consumption on a treadmill at several sub-maximal speeds. This requires expensive equipment and trained technicians.
Proxy Measures
Some wearables estimate “running power” (measured in watts), which relates to economy. Changes in power at a given pace may reflect economy changes.
Practical Assessment
Track your heart rate at easy pace over time. If heart rate decreases at the same pace (all else being equal), running economy has likely improved.
Putting It All Together
Sample 8-Week Economy Focus Block
| Week | Running Focus | Strength/Plyo Focus |
|---|---|---|
| 1-2 | Build to normal mileage | 2× strength, introduce plyos |
| 3-4 | Add 10-15% volume | 2× strength + light plyo |
| 5-6 | Maintain volume, add strides | 2× heavy strength + plyo |
| 7-8 | Add tempo work | 1-2× maintenance strength |
Long-Term Strategy
- Prioritize consistent running - Nothing beats accumulated mileage
- Add strength work - 2 sessions per week during base building
- Include plyometrics - After building a strength foundation
- Be patient - Economy improves over years, not weeks
- Don’t force form changes - Let adaptation happen naturally
Summary
Running economy is a critical but often overlooked performance factor. The research supports:
- Running economy varies dramatically between athletes of similar VO2 max
- It’s highly trainable through multiple mechanisms
- Strength and plyometric training provide reliable improvements
- High mileage naturally optimizes economy over time
- Form changes should be subtle - the body self-optimizes
The best news? Unlike VO2 max, which has genetic limits and typically peaks in the 20s-30s, running economy can continue improving throughout a runner’s career. This is why consistent runners often produce their best performances in their 30s or even 40s.
Scientific References: