The Science of Running Economy: How to Run Faster with Less Effort

Introduction

Running economy is one of the most critical factors determining endurance performance. Whether you’re a marathon runner, track athlete, or recreational jogger, improving your running economy can help you run faster while using less energy. But what exactly is running economy, and how can you improve it?

This article explores the science behind running economy, why it impacts performance, and proven techniques—such as stride efficiency, cadence, and strength training—to help you become a more efficient runner. So, let’s talk about how to run faster with less effort.

What is Running Economy?

Running economy refers to the amount of oxygen (VO2) consumed at a given running speed. Essentially, it measures how efficiently your body uses energy when you run. The less oxygen you require to maintain a specific pace, the better your running economy (Fletcher et al., 2009).

Research shows that elite runners tend to have superior running economy compared to less-trained athletes. Even among runners with similar VO2 max levels, those with better running economy tend to perform better in endurance events (Saunders et al., 2004). This highlights the importance of efficiency—not just raw fitness—in optimising performance.

Factors That Affect Running Economy

Several physiological, biomechanical, and environmental factors influence running economy:

1. Biomechanics and Stride Efficiency

How you move plays a significant role in how efficiently you use energy. Poor running form leads to unnecessary energy wastage, while optimal biomechanics enhance efficiency. Factors such as stride length, ground contact time, and vertical oscillation all impact how smoothly you run (Moore, 2016).

Elite runners tend to have shorter ground contact times, reduced braking forces, and minimal vertical movement. The goal is to propel forward rather than waste energy bouncing up and down.

2. Cadence and Stride Length

Cadence (steps per minute) and stride length are closely linked to running economy. Many elite runners have a cadence between 170-190 steps per minute at race pace (Heiderscheit et al., 2011). A shorter stride length with a higher cadence helps reduce overstriding, which can lead to braking forces and increased injury risk.

The key is to find an optimal cadence that allows for a natural stride length without compromising efficiency. If your cadence is significantly lower than 170 SPM, gradually increasing it can help improve running economy.

3. Strength Training for Running Economy

Strength training plays a crucial role in improving running economy. A stronger musculoskeletal system enhances force production, reducing the amount of effort required to maintain a given pace.

Exercises such as:

Heavy resistance training (squats, deadlifts, lunges)
Plyometrics (box jumps, bounding drills)
Core stabilisation work (planks, Russian twists, single-leg exercises)

…have been shown to improve neuromuscular coordination and reduce energy expenditure during running (Beattie et al., 2017).

4. Flexibility and Mobility

While excessive flexibility isn’t necessarily beneficial for runners, optimal joint mobility—particularly in the hips, ankles, and knees—helps maintain proper stride mechanics. Tight muscles can lead to compensatory movements, reducing efficiency and increasing the risk of injuries.

Regular dynamic stretching, foam rolling, and mobility drills can enhance range of motion without compromising running economy.

5. Footwear and Running Surface

Shoe choice can influence ground reaction forces and stride mechanics. Studies suggest that lighter shoes improve running economy, but overly minimal footwear may increase injury risk if not transitioned into properly (Franz et al., 2012).

Running on softer surfaces like grass or trails can also reduce impact forces, allowing for a more efficient stride over time.

Techniques to Improve Running Economy

1. Optimising Stride Mechanics

Focusing on a midfoot strike, avoiding excessive braking, and maintaining a slight forward lean from the ankles can improve efficiency. Drills such as high knees, butt kicks, and A/B skips reinforce proper movement patterns.

2. Gradual Cadence Adjustments

If your cadence is below 170 steps per minute, gradually increase it by 5-10% to prevent overstriding. Training with a metronome or using music with the target beats per minute (BPM) can help with this adjustment.

3. Strength and Plyometric Training

Incorporating two to three strength training sessions per week can enhance muscular endurance and neuromuscular efficiency. Plyometrics, in particular, improve leg stiffness and elastic energy return, contributing to better running economy.

4. Interval Training and Tempo Runs

VO2 max intervals and tempo runs help the body adapt to higher intensities with improved efficiency. Running at or slightly below lactate threshold enhances the body’s ability to sustain pace without excessive energy expenditure.

5. Breathing Techniques and Oxygen Utilisation

Improving breath control and diaphragm strength can enhance oxygen uptake. Practicing nasal breathing, diaphragmatic breathing, and rhythmic breathing patterns helps runners utilise oxygen more effectively during long efforts.