The Key to Improving Your Running Performance

Running Economy: What is It? And Why It’s Key to Improving Your Running Performance. ‍

Improving your running economy is one of the most effective ways to become a stronger, faster, and more efficient runner. In simple terms, better running economy means you can run at a quicker pace or for a longer distance while using the same amount of energy.

‍The result? Faster race times, improved endurance, and easier-feeling runs.

What Is Running Economy?

Running economy refers to how efficiently your body uses oxygen while running at a specific pace. As exercise intensity increases, oxygen becomes a key performance limiter because it is essential for producing energy and delaying fatigue caused by metabolic byproducts like lactate.

While VO₂ max (the maximum amount of oxygen you can utilise) is often considered an important predictor of running performance, running economy may be even more valuable. A runner with better economy can sustain a higher percentage of their VO₂ max for longer periods, making them more competitive over race distances. The best part is that running economy can often be improved significantly with targeted training.

What Does Improved Running Economy Feel Like?

When your running economy improves, several positive changes become noticeable:

• You can run faster at the same effort level  

• Your previous race pace feels easier and more sustainable  

• Easy runs gradually become quicker without extra strain  

• Longer distances feel more manageable at faster speeds  

Six Effective Ways to Improve Running Economy

1. ‍Strength Training
   Incorporating strength training can improve running economy by 2–8%. Exercises like squats, deadlifts, lunges, step-ups, and calf raises improve muscle power, stability, and running mechanics while also reducing injury risk. Two short sessions per week can deliver noticeable benefits. ‍
2. Build Consistent Running Volume
   Regular running, especially easy aerobic sessions, creates a stronger cardiovascular foundation. Aim for at least three runs per week, while including long runs, tempo sessions, and intervals for variety and adaptation. ‍
3. Practice Race Pace
   Training at your goal race pace helps your body become better adapted at sustaining that speed. Incorporate race-specific workouts alongside occasional faster efforts.
4. ‍Add Strides and Hill Sprints
   Short strides and hill sprints improve power, turnover, posture, and neuromuscular efficiency without excessive fatigue. ‍
5. Refine Cadence and Form
   A quick, light cadence and relaxed posture reduce overstriding and wasted energy, making each step more efficient.
6. ‍Include Plyometrics
   For experienced, injury-free runners, plyometric exercises like hops, bounds, and skipping drills can improve tendon stiffness and elastic energy return.

Improving running economy requires smart, consistent training through strength, speed work, and strong mechanics. Small improvements over time can lead to faster performance, better endurance, and more enjoyable running.

If you have any questions, our team of Physiotherapists and Exercise Physiologists at TSIC are here to support you on your running journey.

Call us on 9783 9990 or book online.