Running Economy – Enhance Your Efficiency (#45)

Running economy refers to the amount of energy required to maintain a given pace, often highlighting the differences between runners. This article explores what influences running economy, its importance for performance, and actionable steps to enhance it. The conclusion is clear: no single magic fix exists, but consistency, strength training, experience, and appropriate running types are crucial. Technical details matter, but long-term efforts often yield the most significant results.

What really sets two runners apart in terms of performance? Is it motivation and mental toughness? Maybe they're just "better trained"? For several decades, running economy has been extensively researched, and now it's time to clarify the terms and make it understandable.

The difference in running economy between two runners with the same oxygen uptake can be as much as 30 percent. It's often said that running economy is probably the biggest marker for performance, even if high oxygen uptake often correlates. You seasoned readers probably remember our launch of the energy calculator which shows how at speeds of 32–37 km/h on a bike, you can save 18–27% energy just by drafting. The amazing thing here is that the difference in running economy between different runners can be even greater.

In short: it's something you really want to optimize!

So what can you do?

It might seem contradictory to explain how consistency enhances running economy, but, ironically, consistency is probably the most crucial factor. Take Paula Radcliffe, for instance, who improved her running economy by 15 percent between 1992 and 2003 during this period. So, what occurs during such a period that makes it so critical?

• Stiffer muscles and a more effective stretch shortening cycle (SSC)

  In a review from 2004, it's discussed that without the elastic energy from muscles and tendons, you would need approximately 30-40 percent more oxygen at the same speed. The energy stored in your running steps plays a crucial role in running economy. Many runners may notice stiffness during long runs despite adequate energy intake. This is likely due to the fatigue and reduced efficiency of the SSC, forcing you to rely more on the muscles' ability to contract, which requires more energy and, consequently, more oxygen.

• Better coordination between muscles along with a more relaxed running stride

  It might seem obvious that only the involved muscles should work, but if you've ever tried slacklining or standing on a Pilates ball, you know how balance exercises that look simple can be challenging for a novice. The complexity of a running stride isn't something we think about daily—watch kids running and notice how arms and legs can be all over the place. Should you then jump up and do squats on an unstable surface just because it's tough? No, absolutely not! Just be aware that you become good at what you train. Remember: "practice makes perfect".

• More efficient energy oxidation and improved oxygen supply

  With continuous training, many great things happen in the body. In addition to more mitochondria, the mitochondrial chain work becomes more efficient. This means you consume less oxygen for the same effort, maintain homeostasis better, and endure longer sessions.

Before we dive into practical tips, there's one point worth highlighting first — how you land on your foot is less critical than you might have heard or believe. The debate around forefoot running versus heel running has, in most studies, not shown any significant difference. However, if you're an ultra-runner, you might benefit from being a heel runner since it often provides a more economical stride at slower speeds.

Of course, there are nuances when it comes to injury issues, and you might consider changing your footstrike if you struggle with persistent injuries. However, we won't address that here, as injuries vary greatly, and an overview would make the text excessively long.

• Braking and propulsion
• Vertical oscillation (your up and down movement)
• Lateral and medial movement (side-to-side displacement)

These three areas all affect running economy, and the challenge is they're not easily improved purely through technique training. Technique develops with practice. A few simple tips include trying to "fall" into your stride without braking and avoiding excessive push-off. Particularly, minimizing vertical oscillation is generally beneficial — which means reducing bouncing.

At the same time, elastic energy is crucial for running economy. Interestingly, the energy stored as you move up and down is linked to an enhanced Stretch Shortening Cycle (rubber band effect) and hence a better running economy. However, it's about balance — the system can tire over longer runs, so we recommend trying to "bounce" less.

For runners, it seems that with experience and continuous training, you'll naturally find the stride frequency that is most economical for you. Among seasoned runners, the stride frequency only varies about 3 percent from the mathematically optimal step. What’s interesting for coaching is that runners adjust their stride length based on their perception of optimal running economy. Asking someone to "lengthen" their stride when they are tired can often make it worse, as it compromises running economy. Conversely, shortening the stride length has been shown to increase muscle stiffness. More experienced runners already optimize this balance through their stride frequency and therefore their stride length.

A recently published review highlighted that strength training 2-4 times a week at 40-70 percent intensity, without training to failure, is a highly effective way to improve running economy in well-trained runners.

What exercises should you consider?!

Primarily, classic squats combined with deadlifts are common in most studies and training regimens. Plyometric exercises like jumps are also effective when combined with strength training, but they should be performed with caution and a good warm-up, as the risk of injury may increase with poor execution. This applies even if considered safe in the linked study.

Now we come to the area that often grabs the most attention because it's easy to measure and touch: SHOES! Slightly improved running economy from consistency and a smooth arm swing will never be as exciting as a pair of new shoes with an efficient rubber compound. But there's something to be gained here too:

We discussed this phenomenon in our previous article. Compression socks haven't shown the same clear function in performance as support socks do for long journeys, but they've demonstrated potential benefits for longer runs. In our earlier article, we noted how they can increase awareness of your running stride and, when combined with heat insulation, allow for improved performance. If they aren't uncomfortable, they might be worth trying, although the results remain quite uncertain.

Intervals and particularly running at race pace are excellent ways to enhance your running efficiency. It might seem obvious, yet it's worth repeating: you improve in what you practice. Your absolute running economy is typically best at the speed you've trained the most. Research shows that 800/1500 m runners exhibit better running efficiency at higher speeds, while marathon runners excel at lower speeds. It's all about smart periodization, combining intervals, strength training, and pacing strategies.

If you're new to running, it might be beneficial to review your running cadence. Novices might deviate up to 8 percent from an optimal step frequency, compared to a 3 percent deviation in more experienced runners. So, as a beginner, it could be advantageous to consider your cadence. Strive for 170 ± 5 steps per minute, which is often the optimal range. But don't worry too much about nailing this point.