Can Running Drills Improve Running Economy?
One thing I’ve started noticing is that the phrase running economy sounds far more complicated than it really is. It often appears in scientific studies and discussions about elite athletes, making it seem like something recreational runners don’t need to think about.
In reality, the idea is surprisingly simple. Running economy describes how efficiently you use energy while running at a given pace.
Imagine two runners travelling side by side at exactly the same speed. Both are equally fit. Both are working just as hard. Yet one runner uses slightly less energy to maintain that pace.
That’s the runner with better running economy. Naturally, this leads to another question. Can running drills actually improve it?
The honest answer is yes—but probably not in the way many runners expect. Running drills don’t suddenly make you more economical after a single warm-up.
Instead, they reinforce small movement patterns that can gradually help you run more efficiently over weeks and months of consistent training. I honestly believe that’s a much healthier way to think about drills.
They’re not a shortcut to faster running. They’re one small piece of learning to move well.
If you’re unsure whether today’s workout even calls for drills, the Today’s Run Decision Calculator can help you decide whether a simple warm-up or a more structured preparation makes the most sense.
Better Movement Can Reduce Wasted Energy
I’ve started noticing that runners often think efficiency comes only from getting fitter. There’s certainly some truth in that. A stronger aerobic system allows you to sustain a pace with less effort. But fitness isn’t the only part of the equation.
The way you move matters too.
Imagine someone carrying a shopping bag. If they swing it wildly from side to side, they’ll waste more energy than someone who carries it steadily.
The distance is the same. The weight is the same. Only the movement has changed.
Running works in a similar way. Small amounts of unnecessary tension, excessive upper-body movement, or inconsistent rhythm can all waste tiny amounts of energy with every stride.
No single step makes much difference. Over thousands of steps, however, those small inefficiencies begin to add up. That’s where running drills can help.
They’re not teaching your body to produce more energy. They’re helping it waste a little less.
I honestly believe that’s a much more realistic expectation than hoping drills will immediately make you faster.
They refine how you use the fitness you’ve already developed. If you’re interested in how simple drills reinforce better movement, Why Running Drills Matter explores why these exercises focus on coordination rather than conditioning.
Running Economy Improves Through Repetition
One thing I’ve started noticing is that many runners expect drills to produce visible results after only a few sessions. They perform a warm-up, complete a handful of drills, and hope the next run will suddenly feel effortless.
That’s rarely how adaptation works. Running economy develops gradually.
Every quality workout, every easy run, and every drill session contributes a small piece to the bigger picture.
Drills are simply one of the ways your body rehearses efficient movement before that movement is repeated thousands of times during training.
That’s why consistency matters far more than intensity.
A relaxed, well-executed drill routine performed week after week is likely to contribute more than an occasional session filled with complicated exercises. I’ve started noticing that the runners who move most efficiently often aren’t thinking about their running form at all.
The movement has become automatic. That’s the long-term goal. Not to consciously control every stride, but to allow efficient movement to become the default.
If you’re just beginning with drills, The Best Running Drills for Beginners explains why a small collection of simple exercises is usually more valuable than constantly learning new ones.
Running Drills Support The Process — They Don’t Replace It
I think this is one of the easiest places to misunderstand the role of running drills. Once runners hear that drills may improve running economy, it’s tempting to give them far more credit than they deserve.
In reality, running economy isn’t built by one exercise or one habit. It’s the result of many different adaptations working together.
Consistent running develops your aerobic system.
Strength training helps your muscles produce force more effectively.
Well-planned workouts improve your ability to maintain pace.
And running drills contribute by reinforcing efficient movement patterns before those workouts begin.
None of these elements work particularly well on their own. Together, however, they gradually shape a more economical runner. I’ve started noticing that this is exactly why experienced runners rarely talk about drills as a shortcut. They simply see them as part of the routine.
A few minutes of preparation before quality sessions, repeated over months and years, quietly become part of the bigger training picture. To me, that’s one of the strengths of drills. They’re not trying to replace good training. They’re helping good training work a little better.
If you’re wondering when those few minutes of preparation are most worthwhile, Running Drills Before Easy Runs vs Workouts explains why the purpose of the session should determine the warm-up.
Think Long Term, Not From One Workout To The Next
One thing I’ve started noticing is that runners often judge drills too quickly.
After one session, they ask whether they felt faster.
After a week, they wonder whether anything has changed.
That’s understandable. Most improvements in running are difficult to notice while they’re happening.
Running economy is no different. The real value of drills isn’t found in one workout. It’s found in hundreds of workouts.
Each time you practise relaxed posture, balanced coordination, and controlled movement, you’re giving your body another opportunity to repeat efficient mechanics.
No single session transforms the way you run. But over months of consistent training, those small improvements begin to feel increasingly natural.
I honestly believe that’s the best way to think about running economy. It’s less about chasing perfection and more about gradually removing unnecessary effort from every stride.
And that’s exactly where drills fit. Not as a miracle solution. But as one of many small habits that help you become a more efficient runner over time.
Conclusion
Running drills can contribute to better running economy, but their effect is gradual rather than immediate. They don’t increase fitness on their own or magically make running feel easier after one warm-up. Instead, they reinforce efficient movement patterns that support the work you’re already doing through regular training.
I honestly believe that’s why drills continue to appear in training plans at every level of the sport. They’re simple, repeatable, and easy to combine with quality workouts. Over time, those small improvements in coordination and movement can help you waste a little less energy with every stride.
Running economy isn’t built through one breakthrough session.
It’s built through countless well-executed ones.
If you’re building a practical drill routine, What Are Running Drills? explains the purpose behind the most common exercises, while our guide to the Best Running Shoes for Daily Training compares versatile shoes designed for warm-ups, drills, and everyday training.
Frequently Asked Questions
Can running drills improve running economy?
Yes. Running drills can help reinforce efficient movement patterns that contribute to better running economy over time, although the improvements are gradual rather than immediate.
Do running drills make you faster?
Not directly. Drills improve coordination and movement quality, helping you make better use of the fitness you’ve developed through consistent training.
How long does it take for drills to improve running economy?
There isn’t a fixed timeline. Most benefits come from performing simple drills consistently over weeks and months as part of a structured training routine.
Which running drills help running economy the most?
Simple drills such as high knees, butt kicks, and skipping drills are commonly used because they reinforce posture, rhythm, coordination, and efficient movement.
Are running drills enough to improve running economy?
No. Running economy also depends on aerobic fitness, strength, regular training, and overall running experience. Drills are one useful part of that larger process.
