Running economy is the volume of oxygen consumed (VO2) to run at a sub-maximal speed. Runners with better economy use less oxygen at the same pace, leaving more aerobic headroom for sustained effort. Elite marathon runners have exceptional running economy developed through years of high-volume training. Economy improves with higher cadence, reduced vertical oscillation, strength training (especially calf and hip) and bodyweight management. It’s considered alongside VO2 max as the primary predictor of distance running performance.
Key points
- Oxygen cost at given pace (mL/kg/min at X speed)
- Better economy = faster pace at same VO2
- Improves with volume, strength and technique
- Alongside VO2 max as key marathon predictor