Measuring and Improving Running Economy

Introduction

Two runners with the same VO₂max of 65 ml/kg/min can finish a race 10 minutes apart. The answer to this puzzle lies in Running Economy (RE)—using the same amount of oxygen to run faster and farther. In Taiwan’s running community, RE is one of the least discussed yet most worthwhile training investments.

Defining and Measuring Running Economy

Running economy is typically defined as: the amount of oxygen consumed per kilogram of body weight per kilometer (ml/kg/km) at submaximal intensity (usually a submaximal pace or an intensity equivalent to 70% of VO₂max).

Three common measurement methods:

Simple Heart Rate Method for Tracking RE Trends

1. Choose a familiar route (flat, 1–2 km long)
2. Run it at a fixed pace (e.g., 5:30/km)
3. Record the average heart rate over the final 500 m
4. Repeat every 4–6 weeks; if your heart rate drops at the same pace, your RE has improved

This method isn’t precise, but it’s sufficient for tracking trends. If your heart rate drops from 158 bpm to 150 bpm at the same pace, congratulations—your running efficiency has improved.

Key Factors Affecting Running Economy

Biomechanical Factors

• Cadence: Research shows that runners with a cadence of 170–180 steps/min have lower vertical oscillation and ground impact, wasting less energy. Recreational runners in Taiwan often have a cadence of 150–165, leaving significant room for improvement.
• Vertical Oscillation: The amount of vertical movement per step; it’s recommended to keep this between 5–9 cm. This can be monitored using running dynamics data from Garmin/Polar devices.
• Foot Strike Pattern: Midfoot striking has an impact coefficient roughly 17–27% lower than heel striking, but the transition needs to be gradual—don’t rush it.

Physiological Factors

• Tendon Elastic Recoil: The elastic storage and release of the Achilles tendon and plantar fascia can contribute 30–50% of propulsion.
• Slow-Twitch Fiber Ratio: Runners with a naturally higher proportion of slow-twitch (Type I) fibers tend to have better RE, but fast-twitch fibers can also be trained to improve efficiency.
• Muscular Coordination During Running: The less tension in antagonist muscles, the less energy is wasted.

Equipment Factors

• Carbon-Plated Shoes: Research shows they can improve RE by approximately 4–8%, but the benefit varies from person to person (see “The Science Behind Carbon-Plated Shoes” in this series).
• Compression Tights: Provide a slight improvement of about 0.5–2%.
• Running Apparel Weight: For every 100 g added to your shoes, energy expenditure increases by about 1%.

Training Methods to Improve Running Economy

1. Short, High-Intensity Intervals (Strides)

2–3 times per week, after an Easy run, add 6–10 × 80–100 m fast accelerations at faster-than-race pace, with full recovery walking between reps. This is the simplest tool for improving neuromuscular coordination and RE.

Practical Tips:

• Build speed gradually, reaching maximum speed only in the final 20–30 m
• These aren’t sprints—they’re “graceful fast running”
• Keep your shoulders relaxed and avoid upper-body tension

2. Strength Training (Integrated Resistance Training)

A large body of research (including a 2016 IJSPP meta-analysis) shows that strength training twice a week can improve running economy by 2–8% within 8–12 weeks.

Recommended Exercise Selection:

• Squat: 3 sets × 4–6 RM (heavy weight, low reps)
• Bulgarian Split Squat: 2 sets × 8–10 reps
• Romanian Deadlift (RDL): 2 sets × 8–10 reps
• Calf Raise: 3 sets × 15–20 reps (emphasizing the eccentric phase)

3. Hill Repeats

Uphill running forces an increase in cadence, enhances glute and hamstring engagement, while reducing impact forces. Taiwan’s terrain is rich with options, from the bike path hills on Ren’ai Road in Taipei to the urban hills of Taichung.

Basic Format: 8–12 × 8–10 second maximal uphill sprints (6–10% grade), with full recovery by jogging downhill between reps.

Practical Recommendations

• Prioritize increasing cadence: This is the fastest change to see results. Use a metronome app (like Metronome Beats) set to 170 bpm, and you’ll see a difference within 4 weeks
• Don’t rush into changing your running form: Form changes take 3–6 months to adapt; rushing increases injury risk
• Log standardized tests: Do a monthly “standard pace heart rate test” to build your personal RE improvement curve

Conclusion

Running economy is the most underrated performance determinant in running science. For runners whose VO₂max is approaching their personal ceiling, improving RE is the most effective way to break through performance plateaus. Through systematic strength training, cadence optimization, and technical drills, Taiwanese runners have every opportunity to push their marathon times to new levels without increasing training volume.

Related Reading

• Running Economy: Why Runners with the Same VO2max Perform So Differently
• Quantifying Running Economy: Using Data to Assess Your Running Efficiency
• Running Economy: Ten Key Factors Affecting Running Efficiency
• A Guide to Improving Running Economy: Run Faster with Less Energy