What is Running Economy and why you should care
Ever feel like you're fit but still can't hold your pace over longer distances? The issue might not be your fitness—it could be your running economy. At Total Endurance in Aberdeen, we help athletes understand their limiters and identify the areas that they can improve to become faster and more efficient for their target events.
One metric that is often overlooked by runners and coaches is running economy. But what if unlocking this single concept could be the key to hitting your next personal best, even if your mileage stays the same? In this blog, we'll explain what running economy is, why it's a useful metric to know and track, and more importantly, how you can start improving it today to become a more efficient, faster, and less fatigued runner.
Running Economy
Running economy (RE) is a measure of how efficiently your body uses oxygen while running at a given speed. It’s like your running 'miles per gallon.' A better RE means you use less energy to run the same pace—allowing you to perform better over time.
Research shows that among athletes with similar VO₂ max levels, running economy is often the stronger predictor of endurance race success. This isn't just about speed; it's about sustainable speed. A runner with superior RE can maintain a challenging pace for longer with less perceived effort, making those critical late-race surges more achievable and recovery less demanding. If you want to get faster without simply 'training harder,' but rather by optimizing how your body moves, this is precisely where you should look. It's about unlocking a deeper level of efficiency that benefits every mile
The Y-axis shows the oxygen cost (mL/kg/min) and the X-axis represents your pace
Deconstructing Efficiency: The Science Behind Faster, Easier Running
What Contributes to Better Running Economy?
Ever wonder why some runners seem to float along effortlessly while others grind through every stride? The answer lies in running economy — the sum of small efficiencies that add up to big performance gains. Here's what really matters:
Runner testing on Treadmill
Biomechanics (How You Move): Efficient runners don’t waste energy on excessive bounce or overstriding. They run tall, with a subtle forward lean, stable trunk, and a compact, rhythmic arm swing. Every movement serves forward motion.
Neuromuscular Coordination (Brain-Body Sync): Your nervous system is the master controller, directing muscle contractions with timing and precision. Better coordination means smoother transitions and less energy lost to inefficient movement.
Leg Stiffness (Elastic Energy Return): Your lower legs and Achilles tendons act like springs. The right amount of stiffness helps store and release energy with every step — giving you more bounce for less effort.
Aerobic Efficiency: Your ability to deliver and utilise oxygen effectively underpins everything. The better your aerobic system, the less energy you’ll need to sustain pace.
Strength and Power: Stronger muscles can apply force more effectively, reducing the amount of effort needed to hold form or pace.
Footwear & Contact Mechanics: Shoe weight, cushioning, and ground contact time can all subtly affect your efficiency. The right footwear supports your stride and may enhance your natural economy.
Fuel Usage: Efficient use of fat and carbohydrate at various intensities reduces oxygen demand and helps manage fatigue.
No single factor works in isolation. Together, they create the conditions for smoother, stronger, and more economical running — whether you're chasing a PB or aiming to finish your next race feeling good.
Why Running economy Matters for Triathletes
For triathletes, running economy is even more critical. You’re not starting your run fresh – you're coming off the bike, often with tired legs and elevated heart rates. Being able to run efficiently under fatigue can mean the difference between a strong finish and a painful shuffle to the line.
If you're someone who runs well over 5 or 10K but struggles to hold pace over the half or full marathon, it's highly probable that your running economy is holding you back. You might have the aerobic engine for shorter distances, but the longer events expose any inefficiencies in how you use that engine. But don't despair! Unlike VO₂ max – which often becomes less responsive to training gains after a certain point – running economy is exceptionally trainable. This means you have a significant opportunity to actively improve your endurance performance, extending your ability to maintain pace and conquer those longer distances with far less energy expenditure.
How You Can Improve Your Running Economy
1. Smarter Training
Endurance work improves mitochondrial efficiency and coordination.
HIIT sessions improve oxygen use and fast-twitch fibre recruitment.
Strength training (e.g., deadlifts, split squats, plyometrics) improves force production and running mechanics.
2. Biomechanics
Subtle inefficiencies (e.g., excessive bounce, asymmetry) can cost energy.
Our lab uses force plates and video analysis to identify technique tweaks that pay off.
3. Footwear
Shoe weight and stiffness affect running economy.
We help you understand which footwear supports better performance.
4. Nutrition & Supplements
Beetroot juice and caffeine may reduce oxygen cost.
Carbohydrate timing can influence energy efficiency.
5. Advanced Methods
Altitude training and plyometric routines can offer an additional edge for experienced runners.
Ready to Run Smarter? Total Endurance Testing Can Show You How.
If this post has sparked your curiosity about running economy – how it silently impacts your speed and endurance, and how much it can truly boost your performance – then your next step is to understand your own unique efficiency.
At Total Endurance, we help runners like you turn good intentions into real results. Our tests don't just hand you a bunch of numbers; they give you clear, actionable insights. We'll show you exactly where you might be losing energy, how your body fuels itself during a run, and the specific, practical steps you can take to become a faster, more efficient runner.
Who will get the most out of Running Economy Testing?
Marathoners: If you struggle to hold that hard-earned pace in the final miles, we can pinpoint the inefficiencies draining your energy, helping you finish strong and confidently.
Triathletes: Want to shave precious minutes off your run splits coming off the bike? We'll show you how to maintain efficiency even when fatigued, and nail your pacing for race day.
Runners coming back from injury: Let's build you back smarter. Our insights help reduce stress on your body, guide your recovery, and build a more resilient running form.
Any endurance athlete: Stop guessing and start knowing. Understand precisely how your body uses oxygen and fuel at different speeds, and uncover exactly where your biggest gains are waiting.
What Happens During a Running Economy Test?
All our testing takes place right here in our Aberdeen lab. We use top-of-the-line equipment to measure your real-time metabolic cost – think of it as your personal "running MPG." We'll look at:
Oxygen consumption: This tells us how much energy you're using at various running speeds.
Energy cost: We'll see if your stride has any "leaks" where effort is wasted instead of pushing you forward.
Fuel usage: This critical insight shows the balance between burning fat and carbohydrates – absolutely vital for nailing your endurance pacing and race-day fueling strategy.
No matter which test you choose, you'll walk away with a clear, easy-to-understand report. It's packed with recommendations tailored specifically to your body and your goals.
Stop guessing. Start running with purpose.
If you're looking for a complete picture of how you run — from metabolic efficiency to biomechanics — our Endurance Running Assessment brings it all together. It combines running economy and VO₂ testing with detailed video gait analysis and ground contact measurements, giving you a comprehensive breakdown of your strengths, limiters, and how to improve.