Want to become a faster, more efficient runner?
Keep reading to learn how to improve your running economy.
- Heavy Resistance Training
High-load resistance work (≥ 90% 1RM) improves RE by increasing muscle strength and tendon stiffness.¹ The most effective programs last 10–14 weeks with one to two weekly sessions.
Tip: Include squats, deadlifts, and lunges alongside endurance running.
- Plyometric Training
Explosive exercises such as hops or bounding enhance the stretch–shortening cycle (SSC), improving elastic energy return.¹ Combining plyometric and resistance training yields the greatest benefit.
Tip: Do one to two weekly plyometric sessions emphasizing quality over quantity.
- Aerobic Endurance
Consistent mileage improves cardiovascular efficiency and movement familiarity, lowering oxygen demand at steady speeds.²
Tip: Keep most runs easy to moderate; build volume gradually before adding faster work.
- Running Mechanics
Economical runners tend to have slightly shorter strides and higher cadence, reducing vertical motion and braking.³ Small, mindful adjustments can reduce wasted effort.
Tip: Use form drills and periodic video checks to refine efficiency.
- Leg Stiffness and Reactive Strength
Moderate leg stiffness supports better elastic recoil and lower energy cost.² Both strength and plyometric training enhance these properties.
Tip: Add calf raises, hops, and bounding to strengthen the lower leg.
- Interval and Tempo Training
Running near race pace improves economy at submaximal speeds through aerobic and neuromuscular adaptations.²
Tip: Include one quality session weekly (intervals or sustained tempo runs).
- Recovery
Adaptation occurs with adequate recovery.² Rest, mobility, and progressive loading prevent fatigue-related inefficiency.
Tip: Prioritize sleep, rest days, and regular mobility work.
The Bottom Line
Running economy improves through a balanced approach: build strength, enhance elasticity, refine mechanics, train intelligently, and recover well. Combining resistance and plyometric work with structured endurance training can yield meaningful performance gains.
References
- Blagrove RC, Brown N, Howatson G. Effects of heavy resistance and plyometric training on running economy: a systematic review and meta-analysis. Sports Med Open. 2022;8(1):107. doi:10.1186/s40798-022-00511-1
- Barnes KR, Kilding AE. Running economy: measurement, norms, and determining factors. Sports Med Open.2015;1(1):8. doi:10.1186/s40798-015-0007-y
- Saunders PU, Pyne DB, Telford RD, Hawley JA. Factors affecting running economy in trained distance runners. Sports Med. 2004;34(7):465-485. doi:10.2165/00007256-199622020-00003
