Running Economy Explained

In brief: Running economy is how much energy you use to run at a given pace. A more economical runner uses less oxygen and effort to hold the same speed. It is shaped by form, strength, fitness and footwear, and it is a key driver of endurance performance.

What is running economy?

Running economy is a measure of how efficiently you run, defined as the amount of energy or oxygen you use to maintain a given pace. Two runners with the same fitness can perform very differently if one uses less energy at the same speed. It is often described as the running equivalent of fuel efficiency.

Why it matters

Running economy is one of the biggest factors in distance performance alongside aerobic fitness. Improving it means you can hold the same pace for less effort, or go faster for the same effort. Small gains in economy can make a noticeable difference over long distances.

What affects it

Economy is influenced by your form, cadence, strength, body composition, fatigue and your shoes. Lighter, springier shoes and a smooth, low-bounce stride tend to improve it. Strength work and consistent training also help the body use energy more efficiently.

What to look for

You do not need lab testing to work on economy. Steady training, strength and mobility work, a comfortable cadence and well-matched shoes all contribute. Track whether a given pace feels easier over time as a practical sign of progress.

Running economy and your running kit at OD's

Lighter, more efficient shoes can support better economy. The team in St Helens can help you compare shoe weight and responsiveness, and we offer next-day delivery and free click and collect.