Running Economy: Definition, Importance, and Improvement Strategies

What is Running Economy Simple?

Running economy refers to the energy cost required to run at a given submaximal speed; essentially, it's how efficiently your body uses oxygen and energy to maintain a particular pace.

Understanding Running Economy

Running economy (RE) is a crucial physiological and biomechanical measure in endurance running, often likened to the fuel efficiency of a car. Just as a more fuel-efficient car can travel further on the same amount of gasoline, a runner with better running economy can maintain a specific speed while expending less energy or, conversely, run faster for the same energy expenditure.

This efficiency is typically quantified by measuring the steady-state oxygen uptake (VO2) at a given running speed. A lower oxygen uptake at a specific pace indicates superior running economy, meaning the runner is using less oxygen (and therefore less energy) to perform the same work.

Why Does Running Economy Matter?

For runners, optimizing running economy is paramount for several reasons:

• Enhanced Performance: A better running economy allows you to run faster for longer before fatigue sets in. It directly translates to improved race times, especially in endurance events where sustained effort is key.
• Reduced Fatigue: By expending less energy at a given pace, your body conserves resources, delaying the onset of fatigue and allowing for stronger finishes.
• Improved Endurance: The ability to sustain effort efficiently means you can cover greater distances with less physiological strain.
• Potential for Injury Prevention: While not a direct cause-and-effect, more efficient movement patterns associated with good running economy can sometimes reduce undue stress on joints and muscles, potentially lowering the risk of overuse injuries.

Key Determinants of Running Economy

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

• Physiological Factors:
  • Mitochondrial Density: Higher density improves aerobic energy production efficiency.
  • Capillarization: Efficient oxygen delivery to muscles.
  • Muscle Fiber Type Composition: A higher proportion of slow-twitch fibers generally supports better endurance efficiency.
• Biomechanical Factors: These relate to your running form and how you interact with the ground.
  • Ground Contact Time: Shorter contact times are often associated with better economy, as less time is spent braking.
  • Vertical Oscillation: Excessive up-and-down movement wastes energy; a more horizontal displacement is generally more efficient.
  • Stride Length and Frequency: The optimal combination varies per individual but finding it is key.
  • Posture and Arm Swing: An upright posture and efficient arm swing contribute to forward momentum and stability.
• Neuromuscular Factors:
  • Muscle Stiffness: Optimal stiffness of tendons and muscles allows for efficient storage and release of elastic energy during the stride.
  • Intermuscular Coordination: The ability of different muscle groups to work together smoothly and efficiently.
• Anthropometric Factors:
  • Body Mass: Lower body mass generally requires less energy to move.
  • Limb Length and Proportions: Can influence the mechanical leverage and efficiency of movement.

How to Improve Running Economy

Improving running economy requires a multi-faceted approach, focusing on enhancing strength, power, and movement efficiency:

• Strength Training: Incorporate resistance training, particularly exercises that build strength in the core, hips, glutes, and calves.
  • Heavy Resistance Training: Lifting heavy weights (e.g., squats, deadlifts) improves muscle strength and neurological efficiency.
  • Plyometric Training: Exercises like bounding, hopping, and jumping drills improve the elastic properties of muscles and tendons, enhancing the "spring" in your step and reducing ground contact time.
• Running Drills: Integrate drills that focus on improving specific aspects of running form, such as high knees, butt kicks, and A-skips. These drills help reinforce efficient movement patterns.
• Pacing and Specificity:
  • Tempo Runs: Sustained runs at a comfortably hard pace improve your body's ability to maintain higher speeds efficiently.
  • Interval Training: Short, high-intensity bursts followed by recovery periods can improve your body's capacity to deliver oxygen and clear waste products more efficiently.
  • Race Pace Practice: Regularly running at your target race pace helps your body adapt to the specific demands and become more economical at that speed.
• Weight Management: For runners carrying excess body mass, losing weight can significantly improve running economy as less energy is required to move a lighter body.
• Footwear: While individual preference varies, some modern running shoes are designed with features (e.g., carbon plates, responsive foams) that aim to improve running economy by enhancing energy return or reducing the metabolic cost of running.
• Consistency and Gradual Progression: Improvements in running economy take time and consistent effort. Avoid sudden increases in training volume or intensity.

Running Economy vs. VO2 Max

It's important to differentiate running economy from VO2 max, though both are critical for endurance performance:

• VO2 Max: Represents the maximal amount of oxygen an individual can utilize during intense exercise. It's a measure of your aerobic capacity or engine size.
• Running Economy: Measures how efficiently you use that oxygen (and energy) at submaximal speeds. It's about how much "fuel" your engine consumes to go a certain distance.

A runner with a high VO2 max has a large engine, but if their running economy is poor, they might be using that engine inefficiently. Conversely, a runner with a moderate VO2 max but excellent running economy can often outperform someone with a higher VO2 max if they are more efficient at a given speed. Both factors contribute significantly to endurance success.

Practical Takeaways for Runners

To optimize your running economy and, by extension, your running performance:

• Focus on Efficiency: Beyond just building mileage, consider how you are running. Small improvements in form can yield significant energy savings.
• Diversify Your Training: Don't just run. Incorporate strength training, plyometrics, and specific running drills into your routine.
• Listen to Your Body: While striving for efficiency, avoid overtraining. Proper recovery is essential for adaptation and improvement.
• Consider Professional Guidance: A running coach or exercise physiologist can provide personalized feedback on your form and training plan to help you specifically target improvements in running economy.