What Is Running Economy?
Running economy describes how efficiently your body uses energy at a given pace.
In simple terms:
How much effort does it take to run at a certain speed?
A more economical runner:
⦿ uses less energy
⦿ has a lower heart rate
⦿ and can maintain the same pace with less effort
Accurate effort tracking plays a key role here — but not all sensors behave the same. Learn more in Are Optical Heart Rate Monitors Accurate?
This is why two runners with similar VO2 max can perform very differently.
Same pace. Different effort. Different result.
Modern running watches allow you to track pace, distance, heart rate, cadence, VO2 max and much more during workouts.
If you’re choosing one for training, see our guide to the best running watches for running.
Why Running Economy Matters
Running economy is what turns fitness into performance.
VO2 max defines your potential.
But running economy determines how much of that potential you can actually use.
Two runners can have the same fitness level — but very different results.
The more economical runner will:
⦿ run faster at the same effort
⦿ maintain pace longer
⦿ fatigue more slowly
That’s why experienced runners often outperform less experienced runners — even when their fitness looks similar on paper.
VO2 max sets the ceiling. Running economy determines how close you get to it.
VO2 max sets the ceiling. Running economy determines how close you get to it.
Running economy is influenced by small details — not just fitness.
Even minor inefficiencies can increase the energy cost of running.
Running form
How you move matters.
Overstriding, excessive vertical movement, or poor posture can all reduce efficiency.
Small adjustments can make a noticeable difference over time.
Cadence
Cadence plays a key role in running economy.
A cadence that’s too low often leads to longer ground contact time and higher impact forces.
A slightly higher cadence can improve efficiency and reduce energy waste.
Muscle efficiency
Stronger, more coordinated muscles use less energy to produce the same movement.
This is why strength training can improve running performance — even without increasing mileage.
Ground contact time
The longer your foot stays on the ground, the more energy you lose.
Efficient runners tend to have shorter, quicker ground contact.
Small inefficiencies don’t feel like much — but they add up over every step.
Running Economy vs Pace vs Heart Rate
These metrics describe your running from different angles.
⦿ Pace shows how fast you’re moving
⦿ Heart rate reflects how hard your body is working
⦿ Running economy explains how efficiently that effort is used
In simple terms:
→ Pace = speed
→ Heart rate = internal load
→ Running economy = efficiency
If you’re unsure which type of heart rate sensor you should use, read Optical vs Chest Strap Heart Rate: Which Should Runners Use? — it helps you choose the right setup for your training.
Why this matters
You might notice that your heart rate changes — even when your pace stays the same.
That’s not random.
It often reflects changes in your running economy.
On days when your economy is better:
⦿ your heart rate is lower
⦿ your effort feels easier
⦿ your pace feels more sustainable
On days when your economy is worse:
⦿ your pace becomes more difficult to maintain
⦿ your heart rate rises faster
⦿ your effort feels harder
Same pace. Different effort. That’s running economy in action.
Running Economy vs Running Power
Running power and running economy are closely connected — but they are not the same.
⦿ Running power measures how much effort you produce
⦿ Running economy shows how efficiently that effort is used
In simple terms:
Two runners can produce the same power output — but one of them moves faster.
That runner has better running economy.
Why this matters
Power tells you what you’re doing.
Running economy tells you how well you’re doing it.
Over time, improving your running economy means:
→ your performance improves without increasing effort
→ you run faster at the same power
→ you use less energy for the same effort
Same power. More speed. That’s efficiency.
How to Improve Running Economy
You don’t improve running economy by trying to “run better.”
You improve it through consistent, structured training.
A structured training plan works best when the basics are covered. Along with proper recovery and pacing, choosing the right running shoes can make a big difference in comfort and injury prevention.
If you’re unsure what to choose, take a look at our guide to the best running shoes for daily training.
Easy aerobic running
Running at an easy effort builds the foundation for efficiency.
It improves how your body uses oxygen and reduces unnecessary energy waste.
Over time, the same pace starts to feel easier.
Consistent weekly structure
Random training leads to random results.
A structured week helps your body adapt and become more efficient.
Consistency is more important than intensity.
Strides and drills
Short, controlled efforts help improve coordination and running form.
They train your body to move more efficiently — without fatigue.
Strength training
Stronger muscles produce force more efficiently.
This reduces the energy cost of each step.
You don’t need more effort. You need less wasted energy.
Running economy is not something you notice immediately.
There’s no clear number.
No instant feedback.
But over time, something subtle starts to happen.
✓ The same run feels easier.
✓ The same pace feels more natural.
✓ The effort becomes quieter.
And that’s the real signal.
Not that you’re pushing harder — but that you’re wasting less.
Frequently Asked Questions
Is running economy the same as VO2 max?
No.
VO2 max measures your maximum aerobic capacity — how much oxygen your body can use.
Running economy describes how efficiently you use that oxygen at a given pace.
Two runners can have the same VO2 max but very different performance due to differences in running economy.
Can beginners improve running economy?
Yes — often quite quickly.
As your technique improves and your body adapts to running, your efficiency naturally increases.
This is why running often starts to feel easier after a few weeks of consistent training.
How do I know if my running economy is improving?
You’ll notice indirect signs:
⦿ lower heart rate at the same pace
⦿ easier perceived effort
⦿ more stable pacing
These are strong indicators that your efficiency is improving.
