TLDR:
When it comes to running long distances, we often put VO₂ max on a pedestal, but there’s an often under appreciated aspect of fitness working behind the scenes: running economy. Think of it as how fuel-efficient you are while cruising along at submaximal speeds. Paula Radcliffe’s legendary 2003 marathon world record wasn’t just down to an impressive VO₂ max. It was also thanks to a 15% improvement in her running economy over 11 years. In this article, we’ll explore what running economy really means, why it matters more than you might think, and how you can improve yours (spoiler: there’s no magic bullet; just time, consistency, and a love of the process).
Most runners have heard of VO₂ max, your maximal oxygen uptake, and it is an important measure. But it’s not the full picture when it comes to performance. Among elite athletes with similar VO₂ max levels, what often separates the podium finishers from the rest of the pack is how economically they run.
Running economy reflects how much oxygen you use at a given pace. It’s like fuel efficiency: two cars can have the same horsepower (VO₂ max), but one might use far less fuel (oxygen) to go the same speed. That’s the one winning the race.
In fact, research has shown up to 30% variation in running economy between trained runners with similar VO₂ max values.
So yes, VO₂ max sets the ceiling. But running economy determines how comfortably and efficiently you move under it.
Let’s time-travel to 2003. Paula Radcliffe runs 2:15:25 to set the women’s marathon world record, a record that stood for 16 years.
You’d expect that to be built on a sky-high VO₂ max, right? Interestingly, her VO₂ max didn’t change much from 1992 to 2003, hovering around a whopping 70 ml/kg/min. What did change? Her running economy.
Over 11 years, Radcliffe improved her oxygen cost at 16 km/h from ~205 to ~175 ml/kg/km, a 15% gain in efficiency. That means she was using significantly less oxygen to run at the same pace. The result? She could run faster, for longer, without gassing out.
This wasn’t a hack or a shortcut. It was the product of years of consistent training, targeted strength work, running at varied intensities, and probably some good old-fashioned genetics.
Running economy is the amount of oxygen (or energy) you use to run at a steady pace. It’s influenced by multiple factors:
Metabolic efficiency: How well your body converts fuel into movement.
Cardiopulmonary function: How efficiently your heart and lungs work.
Biomechanics: Your running style, gait, and how your limbs move.
Neuromuscular coordination: How well your brain and muscles communicate.
It’s measured in a lab by tracking your oxygen uptake while running at a sub-maximal speed. The less oxygen you use at a given pace, the better your economy.
The reality is running economy takes time and careful layering of training stimuli to improve
Here are some ways to improve it:
High training volume, especially easy and steady runs, builds neuromuscular patterns. With time, your brain and muscles find more efficient ways to move. There’s also strong evidence that more experienced runners naturally adopt more economical gait patterns. Your body self-optimises over time.
Strength training (especially explosive or heavy resistance work) can improve muscle power and tendon stiffness, which helps you bounce off the ground more efficiently. Studies show improved running economy after these interventions, especially in trained runners.
Some biomechanical traits (like shorter ground contact time, lower vertical oscillation, and optimal stride length) are associated with better economy. But trying to change your gait overnight? Risky business. An economical change for one runner might be uneconomical for another. It’s a highly individual trait, and one reason why blanket gait advice can backfire. As mentioned above staying consistent and running often will lead you to self-develop a running pattern that is efficient for your mechanics, which for most people is more than enough.
Lighter shoes can make a surprising difference. Interestingly, even reducing shoe weight by 100g per foot could have a significant impact on running performance.
Recently, carbon-plated “super shoes” have attracted attention for potentially improving running economy, thanks to their stiff plates and springy foam. Some studies suggest benefits of up to 4%, but results vary, and not everyone sees the same gains. Comfort, running style, and how well you adapt to the shoes all play a role. They might help, but they’re certainly not a substitute for consistent training.
In a world of quick fixes and biohacks, developing your running economy stands as a humble reminder: the most effective gains in endurance performance come from patience, consistency, and joy in the process.
You can’t “hack” tendon stiffness. You don’t magically gain neural efficiency in a week. These adaptations take months, even years of purposeful movement.
What makes it worth it? The feeling of running smooth and light after months of effort. The steady drop in heart rate at paces that once left you gasping. The marathon that finally feels controlled.
That’s the magic of patience and consistency. Quiet, unglamorous, but game-changing.
Paul is a sports nutrition consultant and educator with a PhD in Nutrition and Exercise Science. With over a decade of experience, Paul specialises in optimising performance and recovery for endurance athletes through evidence-based strategies. As a lecturer and researcher, Paul has published in peer-reviewed journals and worked with athletes, sports teams, and organisations to achieve peak performance.
