What Is A Good Running Economy

When it comes to running, there are many factors that contribute to success and improved performance. One important aspect that often gets overlooked is running economy. In simple terms, running economy refers to how efficiently your body uses energy while running at a certain pace. A good running economy means you can maintain a faster pace with less effort, allowing you to run longer distances or reach new personal records.

As a passionate runner myself, I have experienced firsthand the importance of having a good running economy. When I first started running, I often found myself feeling exhausted and struggling to maintain a consistent pace. It wasn’t until I focused on improving my running economy that I saw significant improvements in both my speed and endurance.

Factors that Influence Running Economy

Several factors can influence your running economy. One of the main factors is your biomechanics, or how efficiently your body moves and uses energy while running. This includes your running form, stride length, and cadence. By optimizing these factors, you can reduce unnecessary energy expenditure and improve your running economy.

Another important aspect is muscular strength and endurance. Stronger muscles can generate more force with each stride, allowing you to maintain speed with less effort. Incorporating strength training exercises, such as squats, lunges, and plyometrics, into your training routine can help improve your muscular strength and overall running economy.

Cardiovascular fitness also plays a significant role in running economy. A strong heart and lungs deliver oxygen-rich blood to your muscles more efficiently, reducing the energy required to sustain a certain pace. Regular cardiovascular exercise, such as running, cycling, or swimming, can improve your cardiovascular fitness and enhance your running economy.

Techniques to Improve Running Economy

There are several techniques you can incorporate into your training to improve your running economy:

  1. Interval Training: By alternating between high-intensity and low-intensity running intervals, you can train your body to become more efficient at utilizing oxygen and energy. This type of training can improve your running economy and overall performance.
  2. Hill Training: Running uphill forces your muscles to work harder, improving your muscular strength and power. This, in turn, can enhance your running economy on flat terrain.
  3. Proper Running Form: Maintaining a good running form can significantly impact your running economy. Focus on running tall, keeping your core engaged, and landing midfoot with a slight forward lean. This helps to minimize energy waste and optimize efficiency.
  4. Strength Training: Incorporating strength training exercises into your routine can improve your muscular strength and endurance, leading to better running economy. Include exercises that target your lower body, core, and upper body for overall strength and stability.
  5. Consistency: Consistency is key when it comes to improving your running economy. Make sure to follow a structured training plan, gradually increasing your mileage and intensity over time. This allows your body to adapt and become more efficient.


Having a good running economy is essential for any runner looking to improve their performance. By focusing on factors such as biomechanics, muscular strength, cardiovascular fitness, and incorporating specific training techniques, you can enhance your running economy and achieve your running goals. Remember, it takes time and dedication to see improvements, so be patient and consistent with your training. Happy running!