Running Economy: The Secret to Running Faster on Less Energy

Running Economy: The Secret to Running Faster on Less Energy

In running science, Running Economy (RE) is one of the most thoroughly studied metrics of recent years, and one that elite coaches value highly. It answers a simple question: how much energy do you burn to hold a given pace?

Put simply, a runner with good running economy uses less energy than others to run at the same speed — like a fuel-efficient car that can travel farther on less gas.

Why Is Running Economy More Important Than VO2max?

VO2max has long been treated as the gold-standard indicator of aerobic capacity. However, research shows that among elite runners — where VO2max values are already uniformly high — differences in running economy are actually a better predictor of race performance.

A classic example: legendary distance runner Frank Shorter had a VO2max of around 71 ml/kg/min, which was not top-tier by elite standards, yet he won the 1972 Olympic marathon gold medal thanks to exceptionally high running economy. Conversely, some runners with a VO2max as high as 80 fail to produce top results, precisely because their running economy is poor.

Factors That Affect Running Economy

Biomechanical Factors

1. Vertical Oscillation
This is the amount your body bounces up and down while running. Every bit of upward motion only takes you farther from the ground — it doesn’t propel you forward. Research shows that the vertical oscillation ratio (oscillation amplitude divided by stride length) is strongly negatively correlated with running economy — the higher you bounce, the less efficient you are.

Elite marathoners typically have vertical oscillation in the 6–8 cm range, while recreational runners may exceed 10 cm.

2. Ground Contact Time
The shorter the time your foot spends in contact with the ground, the more efficient your push-off. Elite runners have ground contact times of roughly 150–200 milliseconds, while recreational runners may exceed 300 milliseconds.

3. Optimizing Cadence and Stride Length
As discussed elsewhere, an appropriate cadence reduces overstriding, lowers braking forces, and improves overall efficiency.

4. Efficient Arm Swing
Unnecessary lateral arm swing wastes energy and causes the torso to rotate. An efficient front-to-back arm swing channels more force into forward propulsion.

Physiological Factors

1. Elastic Energy Storage in the Achilles Tendon
The Achilles tendon is the body’s most powerful elastic energy-storage structure. It compresses and stores energy on landing, then releases it on push-off — just like a spring. Research estimates that elastic energy return from the Achilles tendon can supply roughly 35% of the energy needed for push-off. Training can increase the tendon’s stiffness and storage capacity.

2. Muscle Fiber Composition
Slow-twitch (Type I) fibers are more efficient than fast-twitch (Type II) fibers — they produce more force for the same energy cost. Runners with a naturally higher proportion of slow-twitch fibers tend to have better running economy. While fiber-type ratio has a genetic component, long-term aerobic training can influence fiber characteristics to some degree.

3. Lactate Threshold
Being able to sustain a faster pace below your lactate threshold means you can stay in efficient aerobic metabolism for longer, delaying reliance on the less efficient anaerobic pathway.

Equipment Factors

The Carbon-Plate Shoe Revolution
After the Nike Vaporfly debuted in 2016, carbon-plated shoes transformed the marathon world. Studies show that high-rebound carbon-plated shoes can improve running economy by 4–6%, equivalent to roughly a 2–3 minute improvement in marathon time. This effect far exceeds that of any other equipment change.

That said, the benefit of carbon-plated shoes varies from person to person and requires some adaptation time. For most recreational runners, improving running technique may yield larger and more lasting benefits.

How to Improve Running Economy

Training Methods

1. Long Slow Distance (LSD)
Long aerobic runs increase mitochondrial density and capillary density, improving metabolic efficiency. At least one long run per week is the foundation for improving running economy.

2. Tempo Runs
Running continuously for 20–40 minutes at lactate-threshold pace directly trains your body’s ability to sustain longer periods in an efficient zone.

3. Running Drills
Foundational track drills such as high knees, butt kicks, A-skips, B-skips, and bounding improve neuromuscular coordination and strengthen push-off efficiency. Do these 1–2 times per week, 10–15 minutes per session.

4. Strength Training
Resistance training (squats, deadlifts, single-leg exercises) builds leg and core strength, directly improving force-output efficiency during running. A 2016 meta-analysis found that strength training can improve running economy by 2–8%.

5. Hill Training
Uphill running naturally strengthens the hamstrings and glutes, and because the pace is slower, it’s easier to maintain correct running form. A weekly hill interval session (such as 6–8 × 60-second uphill efforts) is a highly effective way to improve push-off efficiency.

Technique Improvements

Conclusion

Running economy is one of the most trainable factors in running performance. Through systematic technique training, strength training, and pace training, you can run faster and farther on the same energy — even without changing your VO2max. That’s the real meaning of “smart running.”

Related Reading

• The Science of Running Economy: How to Run Faster on Less Energy
• Running Economy: Ten Key Factors That Affect Running Efficiency
• A Guide to Improving Running Economy: Run Faster on Less Energy
• Running Economy in Road Running: How to Reduce Oxygen Cost at the Same Speed