The Science of Running Economy: How to Run Faster with Less Energy

Introduction

In Taiwan’s road running community, “VO2max” is often regarded as the gold standard indicator of a runner’s ability, but seasoned runners and exercise physiology researchers know that Running Economy (RE) is the true key factor in predicting race performance. Running economy refers to the amount of oxygen required to sustain running at a given speed—the less oxygen consumed, the more efficient and economical your body is.

If two runners have the same VO2max, the one with better running economy often finishes far ahead in a marathon. This is like two cars with the same engine but vastly different fuel efficiency due to different fuel system designs. Understanding the science of running economy is the first step toward breaking your personal best (PB).

What is Running Economy?

Running economy is typically expressed in milliliters of oxygen consumed per kilogram of body weight per kilometer (mL/kg/km). The lower the value, the higher the efficiency.

Research shows that elite East African distance runners (such as Kenyan and Ethiopian runners) dominate marathons partly because of their exceptional running economy—at the same speed, they conserve about 5–10% more energy than average runners.

Key Factors Affecting Running Economy

1. Biomechanics and Running Form

Running form has a direct impact on energy expenditure. Research highlights the following points as most critical to running economy:

• Cadence: Most studies recommend a cadence of approximately 170–180 steps per minute. A cadence that is too low is often accompanied by excessive vertical oscillation, wasting energy.
• Vertical Oscillation: The smaller the up-and-down movement of the center of mass, the higher the energy utilization. World-class runners typically have a vertical oscillation of 5–8 cm.
• Ground Contact Time: The shorter the time each foot spends in contact with the ground, the more efficient the conversion of elastic energy.
• Arm Swing: Arms should swing forward and backward rather than crossing laterally. Excessive lateral movement creates rotational torque and increases energy expenditure.

2. Storage and Release of Elastic Energy in Tendons

Running is not purely muscular effort; it is an “elastic energy cycle.” The Achilles tendon stores elastic energy when the foot strikes the ground and releases it during push-off, functioning like a spring. In well-trained runners, elastic energy from tendons can account for more than 40% of total running energy, significantly reducing the active work required from muscles.

3. Muscle Fiber Composition and Mitochondrial Density

Slow-twitch fibers (Type I Muscle Fibers) have far greater oxidative efficiency than fast-twitch fibers (Type II). Long-term endurance training increases the proportion of slow-twitch fibers and mitochondrial density, making aerobic metabolism more efficient at the same speed.

4. Body Weight and Body Composition

Every additional kilogram of body weight requires more energy at the same speed. Research estimates that for every 1% reduction in body weight, marathon performance improves by approximately 0.7%. However, this does not mean unlimited weight loss—excessively low body fat can affect hormone secretion and muscle recovery capacity.

How to Train to Improve Running Economy?

The Key Role of Strength Training

Multiple studies (including a series by Norwegian scientists) show that targeted strength training can significantly improve running economy. In particular:

• Squats and Leg Presses: Strengthen the quadriceps and gluteus maximus
• Calf Raises: Increase Achilles tendon stiffness, improving elastic energy return
• Single-leg Deadlifts: Improve landing stability and reduce energy leakage

It is recommended to perform these 2 times per week, focusing on low repetitions with high intensity (4–6 RM), with an emphasis on neuromuscular adaptation rather than muscle hypertrophy.

Hill Training

Uphill training strengthens the push-off muscles, while downhill training improves the legs’ ability to absorb impact elastically. Taiwanese runners can take advantage of terrain such as Yangmingshan and Elephant Mountain, incorporating hill training into their weekly schedule.

Tempo Runs and Marathon-Pace Runs

Long-term training near the lactate threshold improves the oxidative efficiency of slow-twitch fibers, thereby enhancing running economy. Scheduling one 30–60 minute tempo run per week (at an intensity that feels “comfortably hard”) is the most practical approach.

Practical Recommendations

Here are training strategies Taiwanese runners can apply immediately:

• Calculate your cadence: Use a metronome app on your phone set to 170–180 BPM, deliberately practice increasing your cadence, adjusting by only 5 steps per minute at a time to adapt gradually
• Mirror running: Set up a side-view video recording next to the treadmill to observe your vertical oscillation and arm swing
• Add strength training: Perform lower-body weight training 2 times per week, with particular emphasis on calf and glute strengthening
• Accumulate easy mileage: 80% of training should be in the easy zone (conversational pace), allowing slow-twitch fibers to adapt to working efficiently over long durations
• Test carbon-plated shoes: Modern carbon-plated shoes can mechanically improve running economy by approximately 2–4% and can be used on race day

Conclusion

Running economy is an indicator that can be continuously improved through training, and the results often come faster and are more pronounced than improvements in VO2max. For Taiwanese runners with a solid training foundation, shifting the focus from “running more” to “running more efficiently” is often the pivotal turning point for breaking PBs. Starting today, consider recording a video of your running to analyze your form, and add weekly strength training to your routine—your next PB may be hidden in these details.

Related Reading

• Running Economy: The Secret to Running Faster with Less Energy
• Running Economy in Road Racing: How to Reduce Oxygen Consumption at the Same Speed
• Methods for Measuring and Improving Running Economy
• Running Economy: Ten Key Factors Affecting Running Efficiency