Running Economy
Running economy measures how efficiently you use oxygen at a given pace. Learn what running economy means, how it affects performance, and how to improve it.
Quick Answer
Running Economy — is the oxygen cost of running at a submaximal pace. Better running economy means using less oxygen (and energy) to run the same speed, allowing you to run faster or longer with the same effort.
What is Running Economy?
Running economy (RE) measures how efficiently you convert oxygen into forward movement. It's expressed as the volume of oxygen (mL) consumed per kilogram of body weight per kilometer traveled.
Formula:
Running Economy = mL O₂ / kg / km
Example:
- Runner A: 200 mL O₂/kg/km at 6:00/mile pace
- Runner B: 180 mL O₂/kg/km at 6:00/mile pace
- Runner B has better economy (uses less oxygen for same pace)
Why Running Economy Matters
Running performance depends on three factors:
| Factor | What It Measures |
|---|---|
| VO2 Max | Aerobic ceiling |
| Lactate Threshold | Sustainable intensity |
| Running Economy | Efficiency of movement |
Two runners with identical VO2 Max can have very different race times if their economy differs significantly.
The Economy Advantage
| Economy Improvement | Approximate Benefit |
|---|---|
| 5% better | 3-5% faster at same effort |
| 10% better | 6-10% faster at same effort |
Read our detailed comparison: VO2 Max vs Running Economy.
Factors Affecting Running Economy
Trainable Factors
| Factor | How It Affects Economy |
|---|---|
| Training volume | More miles = better economy |
| Cadence | Optimal turnover reduces wasted energy |
| Strength | Strong muscles = better force application |
| Form | Efficient biomechanics save energy |
| Fatigue resistance | Maintained form late in races |
Non-Trainable Factors
| Factor | Impact |
|---|---|
| Limb length | Longer limbs may reduce economy |
| Tendon stiffness | Stiffer tendons store more energy |
| Muscle fiber type | Type I fibers more economical |
| Genetics | Significant natural variation |
Running Economy vs VO2 Max
| Aspect | VO2 Max | Running Economy |
|---|---|---|
| What it measures | Maximum oxygen use | Oxygen cost at submaximal pace |
| Trainability | 5-15% improvement | 5-20% improvement |
| Best for | Short races, speed | Long races, endurance |
| Declines with age | Yes | Can be maintained |
Elite marathoners often have "only" average VO2 Max but exceptional running economy.
How to Test Running Economy
Lab Testing
The gold standard:
- Run on treadmill at various speeds
- Measure oxygen consumption at each speed
- Calculate mL O₂/kg/km for each pace
Field Estimates
Less precise but useful indicators:
- Heart rate at pace: Lower HR at same pace = better economy
- VDOT comparison: If race performance exceeds VO2 Max predictions
- Lactate at pace: Lower lactate at same pace
Improving Running Economy
1. Increase Mileage
Higher training volume correlates strongly with better economy:
| Weekly Mileage | Economy Impact |
|---|---|
| 20 miles | Baseline |
| 40 miles | Improved |
| 60+ miles | Near optimal |
More miles teach your body to run more efficiently.
2. Strength Training
Focus on:
- Plyometrics (jumps, bounds) – improves energy return
- Hill sprints – running-specific power
- Single-leg exercises – balance and stability
- Core work – maintains form when fatigued
3. Strides and Speed Work
Regular fast running improves neuromuscular coordination:
- 4-6 × 100m strides after easy runs
- Short hill sprints (8-10 sec)
- Short intervals at 5K pace or faster
4. Optimize Cadence
A cadence of 170-180+ SPM typically improves economy:
- Reduces overstriding
- Decreases vertical oscillation
- Improves ground contact time
5. Run More Consistently
Economy improves with cumulative training years:
| Training Years | Economy Status |
|---|---|
| 0-2 | Still developing |
| 3-5 | Significant gains |
| 6-10 | Near peak |
| 10+ | Maintaining/small gains |
Common Questions
Does running economy decline with age?
Unlike VO2 Max, running economy can be maintained (or even improved) with continued training. Many masters runners maintain excellent economy through:
- Consistent training
- Strength work
- Plyometrics
Is lighter always better for economy?
Not necessarily. While lower body weight reduces absolute oxygen cost, losing too much weight can:
- Reduce strength
- Impair recovery
- Decrease power output
Optimal racing weight balances economy with performance capacity.
How long does it take to improve running economy?
| Intervention | Time to See Benefits |
|---|---|
| Increased mileage | 6-12 weeks |
| Plyometrics | 6-8 weeks |
| Strength training | 8-12 weeks |
| Cadence changes | 4-8 weeks |
Significant improvements take months to years of consistent training.
Can shoes affect running economy?
Yes—studies show:
- Racing flats/super shoes: 2-4% improvement
- Carbon-plated shoes: Up to 4% improvement
- Heavy shoes: Decrease economy
Each 100g of shoe weight affects oxygen cost by approximately 1%.