In endurance sports, success isn’t just about how fast you can go—it’s about how efficiently you can sustain that speed. This is where running economy (RE) comes in. Often overshadowed by VO₂max and lactate threshold, RE is a powerful predictor of performance, especially in trained athletes.
What Is Running Economy?
Running economy refers to the oxygen or energy cost of running at a given submaximal speed. It’s essentially your fuel efficiency: the less oxygen you need to maintain a pace, the more efficient—and potentially faster—you are.
RE is influenced by:
- Neuromuscular coordination
- Muscle-tendon stiffness
- Biomechanics (e.g., stride length, ground contact time)
- Metabolic efficiency (e.g., substrate utilization)
Why Running Economy Matters
RE is a stronger predictor of performance than VO₂max in trained runners. For example, Paavolainen et al. (1999) showed that improvements in RE were more closely associated with 5K race performance than changes in VO₂max [1]. Similarly, Jung (2003) concluded that RE is a key determinant of endurance performance, especially in elite runners [1].
Moreover, RE tends to deteriorate during prolonged efforts, making its durability—the ability to maintain efficiency under fatigue—crucial for marathoners and ultra-distance athletes [2].
How to Improve Running Economy
1. Strength Training
Strength training has emerged as one of the most effective ways to enhance RE, particularly through neuromuscular and structural adaptations.
✅ High-Load Strength Training
- Improves RE at higher speeds (>12 km/h), especially in athletes with high VO₂max[3].
- Enhances muscle recruitment and force production.
✅ Plyometric Training
- Effective at lower speeds (≤12 km/h).
- Improves tendon stiffness and stretch-shortening cycle efficiency [3].
✅ Combined Methods
- Combining high-load and plyometric training yields greater improvements than either alone [3].
❌ Submaximal and Isometric Training
- These methods show no significant improvements in RE [3].
2. Concurrent Strength and Endurance Training
Rodríguez-Barbero et al. (2025) found that a 20-week combined program improved RE by 4%, VO₂max by 4.6%, and ventilatory thresholds without altering biomechanics [4]. This suggests that neuromuscular adaptations, rather than changes in running form, drive RE improvements.
3. Explosive Strength and Power Work
Paavolainen et al. (1999) demonstrated that explosive strength training improved 5K performance by enhancing RE and anaerobic capacity[1]. This type of training includes sprint drills, bounding, and resisted running.
4. Footwear and Strength Synergy
A 2025 study by Arndt et al. found that leg strength correlated with RE improvements when using advanced footwear technology (AFT), especially in female runners [5]. This suggests that strength may enhance the ability to exploit modern shoe designs.
Mechanisms Behind the Gains
Strength training improves RE through:
- Increased muscle-tendon stiffness: Enhances elastic energy return.
- Improved neuromuscular coordination: Reduces unnecessary muscle activation.
- Delayed activation of Type II fibers: Conserves glycogen and reduces fatigue.
- Enhanced force production: Reduces relative effort at submaximal speeds.
What the Meta-Analyses Say
A 2024 systematic review and meta-analysis of 31 studies involving 652 runners confirmed that:
- High-load and plyometric training significantly improve RE.
- Combined methods are most effective.
- Submaximal and isometric training are less beneficial [3].
Conclusion: Train Smarter, Run More Efficiently
Running economy is a trainable trait that can dramatically influence endurance performance. By integrating targeted strength training—especially high-load and plyometric work—runners can improve efficiency, delay fatigue, and enhance race-day outcomes.
Whether you’re coaching recreational athletes or preparing elites for competition, focusing on RE is a strategic move backed by decades of research.
Will Strathdee 
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