What is running economy?

Running economy is essentially how efficiently you use energy when you run.

It’s often talked about alongside VO₂ max and lactate threshold, but while those measure how much oxygen you can use and how hard you can sustain effort, running economy is about how much oxygen you need to maintain a given pace.

Put simply: if two runners are moving at the same speed, the one who uses less energy (and oxygen) is more economical, and usually performs better.

Why Running Economy Matters

Running isn’t just about having a big engine. It’s about how well you use it.

A runner with great running economy can hold a faster pace for longer because they’re not burning through energy as quickly. That’s why some elite athletes outperform others despite having similar VO₂ max values. They’re simply more efficient.

Better running economy also helps with things like managing fatigue and even controlling body temperature during longer efforts. Over a race, those small efficiency gains add up in a big way.

How It’s Measured

In a lab setting, running economy is measured by looking at how much oxygen you consume at a steady pace. This usually involves running on a treadmill while wearing a mask connected to a gas analyser.

That gives a precise number, typically expressed as oxygen used per kilogram of body weight per kilometre.

Outside of a lab, you can’t measure it directly. But things like heart rate, pace, and perceived effort can give you a rough sense of whether you’re becoming more efficient over time.

What Affects Running Economy

Running economy is influenced by a mix of factors; some you can control, and some you can’t.

Your natural build and physiology play a role. Things like limb length, tendon structure, and muscle fibre composition all affect how efficiently you move.

But plenty is trainable. Your technique, strength, coordination, and overall training consistency all contribute. Even things like how well you regulate your breathing or handle heat can make a difference.

How to Improve It

Improving running economy isn’t about one magic workout. It’s about layering small gains across different areas.

Strength training is one of the most effective ways to improve efficiency. A stronger runner wastes less energy with each stride, particularly when it comes to maintaining form late in a run.

Your tendons also play a surprisingly big role. They act like springs, storing and releasing energy with each step. Plyometric exercises can help improve this “elastic return,” making your stride more efficient.

Spending time at your goal race pace is another key piece. The body adapts very specifically, so practising the pace you want to race at helps you become more economical at exactly that speed.

There are also smaller gains to be found in areas like nutrition. Substances such as caffeine or dietary nitrates (like beetroot) have been shown to reduce the oxygen cost of exercise slightly.

And, of course, consistent training volume matters. The more you run (within your limits), the more your body adapts to the demands of running efficiently.

The Takeaway

Running economy is one of the biggest performance drivers, especially as you get more experienced.

In the long run, the goal isn’t just to run harder. It’s to make running feel easier at the same pace.