Running Economy: Why It's Good, Factors, and Improvement Strategies

Is a low running economy good?

Yes, a low running economy is unequivocally good for runners; it signifies greater efficiency, meaning you expend less energy to maintain a given pace, directly enhancing endurance performance and reducing fatigue.

Understanding Running Economy: The Basics

Running economy (RE) is a crucial physiological metric in endurance sports, particularly running. In simple terms, it quantifies the energetic cost of running at a submaximal speed. More precisely, it's the amount of oxygen a runner consumes per unit of body mass to cover a given distance or maintain a specific pace.

Think of it like a car's fuel efficiency:

• Good (low) running economy means your body is like a fuel-efficient car; it uses less "fuel" (oxygen) to travel a certain distance.
• Poor (high) running economy means your body is like a gas-guzzler; it requires more "fuel" (oxygen) to cover the same distance.

Running economy is typically measured in a laboratory setting by analyzing a runner's oxygen uptake (VO2) at various steady-state submaximal running speeds.

Why a Low Running Economy is Desirable

The benefits of a low running economy are profound for any runner, from recreational enthusiasts to elite athletes:

• Energy Conservation: By requiring less oxygen and, consequently, less ATP (adenosine triphosphate, the body's energy currency) to run at a specific speed, your body conserves vital energy stores. This allows you to sustain effort for longer periods.
• Enhanced Performance: A more economical runner can maintain a faster pace for the same physiological effort compared to a less economical runner. This directly translates to improved race times and the ability to push harder when it counts.
• Reduced Fatigue: Less energy expenditure means less accumulation of metabolic byproducts associated with fatigue. This allows for a more comfortable run, delayed onset of fatigue, and quicker recovery post-exercise.
• Increased Endurance: The ability to run efficiently directly contributes to greater endurance capacity, enabling longer runs and better performance in ultra-endurance events.
• Lower Physiological Stress: Operating more efficiently places less overall stress on the cardiovascular, respiratory, and musculoskeletal systems, potentially reducing the risk of overuse injuries.

Factors Influencing Running Economy

Running economy is a complex trait influenced by a combination of physiological, biomechanical, and anthropometric factors:

• Physiological Factors:

  • Mitochondrial Density and Enzyme Activity: Higher density of mitochondria (the "powerhouses" of cells) and greater activity of aerobic enzymes lead to more efficient energy production.
  • Capillary Density: A denser network of capillaries around muscle fibers improves oxygen delivery and waste removal.
  • Muscle Fiber Type Composition: A higher proportion of slow-twitch muscle fibers, which are more efficient at aerobic metabolism, is generally associated with better running economy.
  • Metabolic Efficiency: How efficiently the body utilizes fuel sources (carbohydrates vs. fats) at different intensities.

• Biomechanical Factors:

  • Stride Length and Frequency (Cadence): An optimal interplay between these two for an individual can minimize energy expenditure.
  • Vertical Oscillation: Less up-and-down movement (bouncing) is generally more economical, as energy is better directed horizontally.
  • Ground Contact Time: Shorter ground contact times, indicative of a more elastic and propulsive stride, can improve economy.
  • Running Form and Posture: A relaxed, upright posture with a slight forward lean, efficient arm swing, and appropriate foot strike can all contribute.
  • Stiffness of the Leg Spring: Optimal stiffness in the leg and ankle complex allows for efficient storage and release of elastic energy during the stride.

• Anthropometric Factors:

  • Body Mass: While not always controllable, lower body mass (especially non-essential mass) generally improves running economy.
  • Limb Length and Proportions: Individual variations can influence the biomechanics of running.

• Environmental Factors:

  • Temperature and Humidity: Extreme conditions can increase the energetic cost of running.
  • Altitude: Reduced oxygen availability at higher altitudes increases the physiological demand.
  • Terrain: Running on uneven surfaces or uphill requires more energy.

Strategies to Improve Running Economy

Fortunately, running economy is a trainable attribute. Runners can implement various strategies to become more efficient:

• Strength Training:
  • Plyometrics: Exercises like box jumps, hurdle hops, and bounding improve muscular power and the stiffness of the leg-spring system, enhancing elastic energy return.
  • Heavy Resistance Training: Compound movements (squats, deadlifts, lunges) build overall strength, which can improve force production and reduce the relative effort required for each stride.
• Specific Running Drills:
  • Strides: Short bursts of near-maximal effort running improve leg speed, coordination, and neuromuscular efficiency.
  • Hill Repeats: Running uphill strengthens leg muscles and improves power output, translating to better efficiency on flat ground.
  • Form Drills: Drills focusing on cadence, posture, arm swing, and foot strike can refine running mechanics.
• Pace and Interval Training:
  • Tempo Runs and Threshold Runs: Sustained efforts at a comfortably hard pace improve the body's ability to clear lactate and operate efficiently at higher intensities.
  • VO2 Max Intervals: Short, intense efforts train the body to utilize oxygen more efficiently at maximal aerobic capacity.
• Flexibility and Mobility:
  • Dynamic Stretching and Foam Rolling: While static stretching before a run can be detrimental, dynamic warm-ups and regular mobility work can ensure optimal range of motion without excessive looseness, which could compromise elastic energy return.
• Optimizing Footwear and Gear:
  • Appropriate Running Shoes: Choosing shoes that suit your foot type and running mechanics can enhance comfort and potentially efficiency. Lighter shoes generally improve running economy.
• Nutrition and Recovery:
  • Adequate Fueling: Ensuring sufficient carbohydrate and fat stores supports sustained energy production.
  • Quality Sleep: Essential for physiological adaptations and recovery from training.

Differentiating Running Economy from VO2 Max

It's important to distinguish running economy from VO2 max, another critical determinant of endurance performance:

• VO2 Max: Represents the maximum amount of oxygen your body can utilize during intense exercise. It's often considered the "engine size" – how much oxygen you can process. A higher VO2 max means a larger aerobic capacity.
• Running Economy: Represents the efficiency with which your body uses that oxygen to move forward. It's the "fuel efficiency" – how well you use the oxygen you have.

Both are vital. An athlete with a high VO2 max but poor running economy might not perform as well as an athlete with a slightly lower VO2 max but excellent running economy. The ideal scenario for an endurance runner is to have both a high VO2 max and a low (good) running economy.

The Bottom Line: Prioritizing Efficiency

A low running economy is a highly desirable attribute for any runner aiming to improve performance, enhance endurance, and reduce the physiological toll of running. By focusing on a holistic training approach that includes targeted strength work, biomechanical refinement, and strategic intensity training, runners can significantly improve their efficiency, unlocking new levels of performance and enjoyment in their sport. Prioritizing efficiency is not just about running faster; it's about running smarter and sustaining your passion for the long run.