Running Economy — Doing More With Less Oxygen

What it is

Running economy is the oxygen (energy) cost of running at a submaximal pace — the less oxygen you need to hold, say, 8:00/mile, the more economical you are¹. Think of two cars cruising at the same speed: the one sipping less fuel goes farther on a tank. For a runner, better economy means a given race pace costs you less, so you can hold it longer or run faster for the same effort.

Why it can matter more than VO₂max

Economy is the third leg of the performance stool, with VO₂max and lactate threshold². It's why VO₂max alone predicts so little among trained runners: a runner with a more modest engine but excellent economy routinely beats a bigger-engine, less-economical rival. Famously, some elite runners post only moderate VO₂max values yet race brilliantly because their economy is exceptional. You can't always grow the engine much — but you can keep making it more efficient.

How to improve it

The most reliable lever is strength. Adding heavy resistance training and plyometrics improves running economy in trained runners — without adding bulk — by making each push-off stiffer and more powerful³⁴. On top of that, sheer consistency helps: years of accumulated easy mileage gradually refine economy as your body optimizes its mechanics and metabolism.

• Strength + plyometrics: the best-supported way to improve economy; build it in through base and build phases.
• Consistent aerobic volume over months and years: economy improves slowly but durably with mileage.
• Form drills and strides: sharpen coordination and elastic recoil — but let form self-optimize rather than forcing a "correct" style, since deliberately imposing a general technique should be approached with caution and isn't reliably beneficial⁵.

A few caveats

Economy is individual and partly fixed — limb proportions, tendon properties, and years of running history all feed into it, so don't expect overnight transformation or chase someone else's stride¹. Improve it the durable way: get stronger, stay consistent, and let good mechanics emerge from fitness rather than force.