Running Economy Explained: Small Changes That Make You Faster

Two runners with identical VO2max can have 10K times that differ by 2–3 minutes. The difference is running economy. Here's how to improve yours.

Two runners line up at a 10K. Both have a VO2max of 52 ml/kg/min. Runner A finishes in 42:00. Runner B finishes in 45:00. Same aerobic capacity, three minutes apart. The difference is running economy — and it's one of the most undertrained aspects of distance running.

What Running Economy Actually Measures

Running economy (RE) is the oxygen cost of running at a given speed. Think of it as fuel efficiency: a runner with better economy burns less energy at the same pace, leaving more in the tank for the final kilometres.

Two runners with identical VO2max values can have 10K times that differ by 2–3 minutes purely due to economy differences. This is why lab-tested VO2max doesn't always predict who wins the race.

Your VDOT score — which you can calculate with our VDOT calculator — already accounts for running economy. That's what makes VDOT more useful than raw VO2max for practical training.

The 6 Factors That Determine Your Running Economy

1. Cadence and Stride Length

Optimal cadence: Most efficient runners take 170–185 steps per minute. Cadences below 165 usually indicate overstriding — landing with your foot ahead of your centre of mass, which creates a braking force with every step.

How to check: Count your steps for 30 seconds during an easy run and multiply by 2.

How to fix it: If you're below 165 spm, increase by no more than 5% at a time. A metronome app or a playlist at the target BPM helps. Focus on this during easy runs only — don't change your stride during hard sessions.

2. Ground Contact Time

Less time on the ground per step means less energy wasted in the support phase. Elite runners spend 150–200ms per ground contact; recreational runners spend 250–350ms.

Improvement strategy: Add strides to your easy runs — 6–8 × 100m at controlled fast pace with full recovery between. Strides teach your muscles to produce force quickly, shortening ground contact without you consciously thinking about it.

3. Vertical Oscillation

Bouncing up and down wastes energy that should propel you forward. Excessive vertical oscillation (more than 8–10 cm per step) typically comes from overstriding or weak glutes.

Cue: Think about running "low and smooth" — imagine a ceiling just above your head.

4. Body Weight and Composition

Every extra kilogram costs roughly 1% more oxygen at any given pace. For a runner doing 10K in 50 minutes, losing 3 kg through healthy nutrition (not crash dieting) could translate to 1.5 minutes faster — without any change in fitness.

This doesn't mean "lighter is always better." Below a healthy weight, injury risk and performance both suffer. The goal is optimal race weight, not minimum weight.

5. Shoe Choice

Modern carbon-plated racing shoes have been shown in peer-reviewed studies to improve running economy by 2–4%. For a 50-minute 10K, that's 1–2 minutes.

For training, prioritize shoes that keep you injury-free and comfortable. For racing, a lighter and more responsive shoe makes a measurable difference. This is one of the easiest economy gains available.

6. Strength Training

Stronger muscles produce force more efficiently and resist fatigue better. Key exercises for runners:

Frequency: Twice per week, ideally after easy runs or on separate days from hard sessions. Heavy lifting close to a race should be avoided in the final 10 days.

Four Form Cues That Improve Economy

Work on one cue at a time during easy runs. Trying to fix everything at once creates tense, overthought running.

1. "Tall posture" — Slight forward lean from ankles (not waist), head balanced over shoulders, hips high
2. "Quick feet" — Light, quick ground contact, as if running on hot coals
3. "Relaxed hands" — Tension in hands and shoulders wastes energy. Imagine holding potato chips without crushing them.
4. "Drive from hips" — Let your glutes do the work, not your calves. Think about pushing the ground behind you.

The Compound Effect: How Small Gains Stack Up

Individual economy improvements seem small. But they compound:

Combined: 9–13% economy improvement. On a 50-minute 10K, that's 4:30–6:30 faster — potentially the difference between 50:00 and 44:00.

Start with the easiest wins: strides after easy runs, a basic strength routine, and a cadence check. These require almost no extra time and deliver the most immediate results.

Measuring Running Economy Progress

You can't directly measure RE without a lab, but reliable proxies include:

• Heart rate at a standard pace: Run the same 5 km route at the same pace monthly. Lower average heart rate = better economy.
• VDOT score changes: A rising VDOT score without increased training volume strongly suggests economy gains.
• Race performance: Use the race time predictor to track how your predicted times improve over training cycles.

Frequently Asked Questions

What is running economy and why does it matter?

Running economy measures the oxygen cost of running at a given speed. A runner with better economy uses less energy at the same pace, so they can run faster at the same effort or sustain their pace longer. It's one of three key performance determinants alongside VO2max and lactate threshold.

How can I improve my running economy quickly?

Fastest gains: add strides (6–8 × 100m fast) after easy runs, start a twice-weekly strength routine (squats, lunges, calf raises), and check your cadence — below 165 spm usually means overstriding.

Do carbon-plated shoes really improve running economy?

Yes. Studies show 2–4% improvement. For a 50-minute 10K runner, that's 1–2 minutes faster. Use them on race day; train in standard shoes for durability and strength.

Does running more make you more economical?

Yes. Higher volume improves economy through accumulated neuromuscular practice. Your body learns to run more efficiently through repetition. Consistent moderate volume beats sporadic high intensity.

See How Your Economy Affects Race Times

Enter your personal bests across multiple distances into our race time predictor. If your short-distance times predict faster long-distance results than you've actually achieved, your economy at distance may be the limiter — and the tips above can help.

Predict My Race Times →

Read next: How to Improve Your 5K Time — Science-Backed Training Guide

FAQ

What is running economy and why does it matter?

Running economy measures the oxygen cost of running at a given speed — like fuel efficiency in a car. A runner with better economy uses less energy at the same pace, which means they can either run faster at the same effort or sustain their pace longer before fatiguing. It's one of the three key determinants of distance running performance alongside VO2max and lactate threshold.

How can I improve my running economy quickly?

The fastest gains come from three areas: adding 6–8 strides (100m fast repeats) after easy runs to improve neuromuscular coordination, starting a twice-weekly strength routine (squats, lunges, calf raises), and checking your cadence — if you're below 165 steps per minute, gradually increasing it by 5% reduces overstriding and braking forces.

Do carbon-plated shoes really improve running economy?

Yes. Multiple peer-reviewed studies show that carbon-plated racing shoes improve running economy by 2–4% compared to traditional racing flats. For a 50-minute 10K runner, that translates to 1–2 minutes faster. However, the benefit applies primarily on race day — training in standard shoes builds more natural strength.

Does running more make you more economical?

Yes, to a point. Higher training volume improves economy through accumulated neuromuscular practice — your body literally learns to run more efficiently through repetition. This is one reason why consistent, moderate-volume training often produces better results than sporadic high-intensity approaches.