Running Economy

Running economy is a measure of how much oxygen you consume at a given pace — essentially, how fuel-efficient your stride is. Two runners with identical VO2 max values can have dramatically different race performances if one has significantly better running economy. It's the third pillar of endurance performance alongside VO2 max and lactate threshold.

Think of it like cars: two engines might have the same horsepower (VO2 max), but the one that gets better gas mileage (running economy) can go further on the same tank. Better economy means you use less energy at any given pace, which means you can sustain that pace longer before fatigue forces you to slow down.

Running economy improves through several mechanisms: years of consistent running (the body optimizes movement patterns), strength training (stiffer tendons return more energy), form improvements (reducing unnecessary vertical bounce and lateral movement), and lighter, more responsive shoes. Elite runners are remarkably economical — they essentially "float" at speeds that would feel jarring for recreational runners.

Consistent, high-volume running over years is the #1 way to improve economy — there's no shortcut

Add heavy strength training (squats, deadlifts, plyometrics) to improve tendon stiffness and force production

Include strides and short intervals to reinforce efficient fast-running mechanics

Don't force form changes — economy improves naturally as your body finds its most efficient movement pattern