Running Economy: Stop Looking for One Magic Fix

Running economy is essentially how much energy your body uses to maintain a certain pace.

Better economy means you can run the same pace with less effort—or move faster without your effort increasing at the same rate.

Naturally, runners want to improve it. But the answer usually isn’t one magical drill, one pair of shoes, or one quick change to your form.

Improving your running economy is the result of several small things working together:

• Adjusting your cadence when it makes sense
• Building your running volume gradually
• Strength training consistently
• Sleeping enough to recover
• Fueling for the work you’re asking your body to perform

None of these are particularly exciting. They also don’t change your running overnight.

Running economy is built over a LONG period of time. We’re talking months—and sometimes an entire year of consistent training.

Your body needs enough exposure to become more efficient at absorbing force, producing force, and repeating the same movement thousands of times without wasting energy.

That’s why constantly changing your shoes, stride, training plan, or weekly mileage can work against you. Your body never gets enough consistent exposure to adapt.

Pick a reasonable plan. Progress it slowly. Strength train. Eat enough. Sleep well.

Then give your body time to do what it does best: adapt.

If running feels harder than it should—or pain keeps interrupting your progress—the answer may not be to push harder. It may be time to identify what is limiting your ability to tolerate the work.

Stay Moving. Stay Vertical.