You can have a huge VO₂max and still lose to someone with better running economy.

Here's why this metric matters and how to improve it.

What Is Running Economy?

The Definition

Running economy (RE): The oxygen cost to run at a given speed.

Think of it as: Fuel efficiency. How much energy do you burn to maintain a pace?

The Measurement

Measured in lab as oxygen consumption (VO₂) at submaximal pace.

Better economy = lower oxygen use at same pace

Example:

• Runner A uses 45 ml/kg/min at 7:00/mile
• Runner B uses 40 ml/kg/min at 7:00/mile
• Runner B has better economy (uses less oxygen for same pace)

Why It Matters

The performance equation:

Performance = VO₂max × Lactate Threshold × Running Economy

Two runners with identical VO₂max can differ 30% in race times based on economy alone.

Elite runners often don't have the highest VO₂max values—they have exceptional economy.

Factors That Affect Economy

Things You Can't Change

Biomechanical traits:

• Limb length proportions
• Tendon elasticity (partially genetic)
• Achilles tendon moment arm
• Joint flexibility range

Some genetic advantages are real. But trainable factors matter more for most runners.

Things You Can Change

Accumulated training (huge factor):

• Years of consistent running
• Total lifetime mileage
• Neuromuscular adaptations

Strength and power:

• Muscle stiffness (good for running)
• Ground contact efficiency
• Force production

Running form elements:

• Cadence optimization
• Vertical oscillation
• Ground contact time

External factors:

• Shoe weight
• Body weight
• Altitude acclimatization

How Economy Improves

The Natural Adaptation

With consistent training:

• Muscles become more efficient
• Tendons store and return energy better
• Nervous system optimizes firing patterns
• Form naturally refines

This is why veterans often outperform younger runners with higher VO₂max.

The Timeline

Economy can continue improving for 10+ years of running.

Training Methods to Improve Economy

1. Consistent Mileage

The foundation.

More miles = more neuromuscular repetitions = better efficiency.

This is why simply running consistently for years improves economy, even without specific interventions.

2. Strength Training

Particularly effective:

• Heavy resistance training (squats, deadlifts)
• Improves muscle-tendon stiffness
• Better force production per stride

Research shows: 8-12 weeks of strength training can improve economy 4-8%.

Key exercises:

• Squats
• Deadlifts
• Lunges
• Step-ups
• Calf raises

3. Plyometrics

Explosive jump training improves:

• Tendon elasticity
• Ground reactive force
• Power generation

Examples:

• Bounding
• Box jumps
• Single-leg hops
• Depth jumps

Caution: Plyometrics are high-impact. Progress gradually.

4. Hill Sprints

Short, maximal efforts uphill:

• Build power
• Improve running-specific strength
• Reinforce drive phase mechanics

Protocol:

• 8-10 seconds all-out uphill
• Full recovery walk back
• 6-10 repetitions
• 1-2 times per week

5. Strides

Regular inclusion of strides:

• Reinforces efficient mechanics at speed
• Neuromuscular recruitment practice
• Keeps fast-twitch fibers engaged

After easy runs: 4-6 x 20-30 seconds at controlled fast pace.

6. Interval Training

Running at varied paces:

• Develops efficiency across speed range
• Improves neuromuscular coordination
• Different than pure aerobic benefits

Form Considerations

The Caution on Form Changes

Your body has optimized its movement pattern over thousands of miles.

Deliberate changes:

• Can temporarily worsen economy
• Require cognitive effort
• May not be appropriate for your body

Better approach: Let form improve naturally through strength and drills.

Elements Worth Considering

Cadence:

• Very low cadence (< 160) might benefit from increase
• Small increases (5-10%) are safer than dramatic changes
• Many runners naturally have appropriate cadence

Vertical oscillation:

• Excessive bouncing wastes energy
• Strength training often reduces this naturally
• Don't force changes—it resolves with fitness

Arm swing:

• Should complement leg action
• Excessive cross-body motion wastes energy
• Usually self-corrects with experience

The Role of Drills

Running drills can improve:

• Proprioception
• Coordination
• Range of motion
• Neural patterns

Examples:

• High knees
• Butt kicks
• A-skips, B-skips
• Straight leg bounds

When: After warm-up, 2-3 times per week.

External Factors

Shoe Weight

Real and measurable impact:

• Each 100g reduction ≈ 1% economy improvement
• Racing flats vs. training shoes = significant difference
• Why super shoes have revolutionized racing

Application: Train in moderately heavy shoes, race in light ones.

Body Weight

Each pound costs energy.

But caution:

• Unhealthy weight loss harms performance
• Under-fueling impairs training adaptation
• Optimal race weight ≠ lowest weight

Focus on: Healthy body composition, not minimum weight.

Altitude

Economy improves with altitude acclimatization:

• Better oxygen utilization
• Improved muscle efficiency
• Why altitude camps exist

Testing Economy

Lab Testing

Gold standard:

• VO₂ measured at submaximal pace
• Requires metabolic cart
• Precise but expensive

Field Indicators

Proxy measures:

• Heart rate at standard pace (lower is better economy)
• Perceived effort at pace over time
• Race performances vs. training metrics

Progress Tracking

Signs of improved economy:

• Same pace feels easier
• Lower heart rate at same pace
• Better race results without higher training load
• Longer time to fatigue at same pace

Use your dashboard to track pace vs. heart rate trends over time.

Program Integration

Sample Economy-Focused Week

Long-Term Approach

Economy improvement is measured in months and years, not weeks.

Priorities:

1. Consistent mileage (primary driver)
2. Regular strength training
3. Strides and drills
4. Patience

Running economy may be the most undertrained aspect of running fitness. While everyone focuses on VO₂max and threshold, economy improvements can continue for a decade or more. Build it through consistent training, targeted strength work, and trust that your body is becoming more efficient with every mile.

Track your efficiency metrics on your dashboard.