Running Economy Improvement Guide: Run Faster with Less Energy

If VO2max is your engine size, then Running Economy (RE) is your fuel efficiency. Two runners with the same VO2max—the one with better running economy can maintain the same pace using less oxygen (energy), or run faster at the same energy expenditure. Research shows that differences in RE can explain up to 30% of the performance gap among elite runners (Saunders et al., 2004).

What is Running Economy?

Running economy is defined as: the amount of oxygen consumed while running at a specific speed (ml/kg/min). The less consumed, the better the economy.

Factors affecting RE:

• Biomechanical efficiency (cadence, ground contact time, vertical oscillation): 40-50%
• Metabolic efficiency (muscle fiber type, mitochondrial density): 20-30%
• Tendon elasticity (ability to store and release elastic energy): 15-20%
• Other factors (body weight, equipment, environment): 10-15%

Key Metric 1: Cadence

Why is 180 spm Considered the Gold Standard?

In 1984, legendary coach Jack Daniels observed at the Los Angeles Olympics that nearly all elite distance runners had a cadence of 180 steps per minute (spm) or higher. A higher cadence means:

• Shorter ground contact time per step
• Reduced braking force
• Lower vertical oscillation
• Less impact on joints

But this doesn’t mean everyone must run at 180 spm. Research indicates that optimal cadence varies by individual, influenced by factors such as height, leg length, and pace.

How to Improve Cadence

Current Assessment: Check your average cadence on your Garmin or COROS watch. Most amateur runners are at 155-170 spm.

Progressive Adjustment Method:

1. Add 3-5 sessions of 1-minute “high-cadence running” to each workout
2. Use a metronome app (such as RunCadence) and set your target cadence
3. Increase by 3-5 spm every two weeks—don’t jump too much at once
4. Goal: 5-10% higher than your current natural cadence

Cadence Drills: On the track at an easy pace, deliberately shorten your stride and increase your frequency. The focus is on “quick foot lift-off,” not “longer strides.”

Key Metric 2: Ground Contact Time (GCT)

Ground contact time is the duration from when the foot touches the ground to when it leaves the ground.

Level	Ground Contact Time
Elite runners	160-200 ms
Advanced runners	200-240 ms
Average runners	240-300 ms
Beginners	300-350 ms

The shorter the ground contact time, the smaller the “braking” effect on the ground, and the more energy is converted into forward propulsion.

Training to Shorten Ground Contact Time

1. Jump Rope Training: 3 sets × 1 minute each. Jumping rope naturally requires quick ground contact and foot elasticity.
2. A-Skip / B-Skip Drills: Perform during warm-up to enhance neuromuscular efficiency in knee drive and foot strike.
3. Plyometrics: Box jumps, single-leg hops, bounding. 1-2 times per week, 3-4 sets × 6-8 reps each.

Key Metric 3: Vertical Oscillation

Vertical oscillation is the amplitude of your body’s center of mass moving up and down while running. Excessive vertical oscillation means energy is wasted on “bouncing up” rather than “moving forward.”

Level	Vertical Oscillation
Elite runners	6-8 cm
Advanced runners	8-10 cm
Average runners	10-13 cm

How to Reduce Vertical Oscillation

1. Visualization Technique: Imagine a line above your head—don’t let your head rise above it while running
2. Forward Lean: Lean slightly forward from the ankles (about 5-7 degrees), using gravity to drive you forward
3. Core Stability: A stable core reduces excess torso movement
4. Glute Activation: Strengthen the pushing power of the gluteus maximus to direct energy horizontally

The Impact of Strength Training on RE

Multiple studies confirm that 2-3 strength training sessions per week can significantly improve running economy:

• Støren et al. (2008): RE improved by 5% after 8 weeks of heavy resistance training
• Beattie et al. (2014): RE improved by 4-6% after 40 weeks of resistance training, without increasing body weight

Runner-Specific Strength Training Program

2 sessions per week, 30-40 minutes each:

Exercise	Sets × Reps	Focus
Bulgarian Split Squat	3 × 8 per leg	Single-leg stability + quadriceps
Romanian Deadlift (RDL)	3 × 10	Glutes + posterior chain
Single-Leg Calf Raise	3 × 15 per leg	Achilles tendon elasticity
Advanced Hip Bridge	3 × 12	Glute activation
Plank Variations	3 × 30 seconds	Core stability
Box Jump	3 × 6	Explosiveness + leg elasticity

Periodization Recommendations:

• Base Phase (4-6 weeks): Moderate weight, high reps (12-15 reps)
• Max Strength Phase (4-6 weeks): Heavy weight, low reps (4-6 reps)
• Power Phase (4 weeks): Light weight, fast movements (6-8 reps, explosive tempo)
• In-Season Maintenance: 1 session per week, moderate weight

Running Technique Drills

Spend 5-10 minutes on technique drills before every run:

1. High Knees: 30m × 4, emphasizing knee height and quick ground contact
2. Butt Kicks: 30m × 4, emphasizing heels quickly reaching toward the glutes
3. A-Skip: 30m × 4, combining knee drive with a skipping motion
4. Quick Feet: 10 seconds × 4, rapid in-place footwork at maximum speed
5. Strides: 100m × 4, gradually accelerating to 90% of max speed before easing off

RE Challenges for Runners in Taiwan

Taiwan’s high heat and humidity environment inherently reduces RE—when the body needs to allocate more blood to the skin for cooling, blood flow to the muscles is reduced. Recommendations:

• Heat Acclimatization Training: Gradually increase outdoor training time over the 2 weeks before summer
• Hydration Strategy: Replenish 400-800ml of fluid per hour
• Apparel Choices: Light-colored, breathable, moisture-wicking fabrics; Taiwanese brands such as SUPERACE offer running apparel specifically designed for tropical conditions

Conclusion

Improving running economy is not something that happens overnight, but the payoff is enormous. When your RE improves by 5%, it is equivalent to a 5% improvement in VO2max—and while improving VO2max may require months of high-intensity training, RE improvements can be achieved more efficiently through technique corrections and strength training.

References:

• Saunders, P.U. et al. (2004). “Factors affecting running economy in trained distance runners.” Sports Medicine, 34(7), 465-485.
• Støren, Ø. et al. (2008). “Maximal strength training improves running economy in distance runners.” Medicine & Science in Sports & Exercise, 40(6), 1087-1092.
• Barnes, K.R. & Kilding, A.E. (2015). “Running economy: measurement, norms, and determining factors.” Sports Medicine - Open, 1(1), 8.

Related Reading

• Running Economy: The Secret to Running Faster with Less Energy
• How to Measure and Improve Running Economy
• Running Economy: Why Runners with the Same VO2max Perform So Differently
• Quantifying Running Efficiency with Data: Evaluating Your Running Economy