Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
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.
- 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
In practice
Running economy measures how much oxygen an athlete uses at a given submaximal running pace — two runners can have identical VO2 max values but very different race performances if one has significantly better running economy, since a more economical runner uses less of their total aerobic capacity to sustain the same pace, leaving more reserve available for the closing stages of a race.
FAQ
What's the difference between VO2 max and running economy?
VO2 max measures the maximum rate of oxygen the body can use; running economy measures how efficiently a runner uses oxygen at a given submaximal pace — two runners can share the same VO2 max but very different running economy.
How can running economy be improved?
Consistent training volume, strength training (particularly plyometrics and resistance work), and refining running form and cadence have all been shown to measurably improve running economy over time.