Many runners talk about running economy – the oxygen cost of running at a certain speed. It influences your ability to run farther and faster, and depends on biomechanics (stride and cadence), tendon elasticity, muscle strength and coordination, as well as footwear and the surface you run on. Age, fatigue and fitness also play a role.
Experts say strength and plyometric training can improve running economy by up to 8%. Movements like squats, lunges and skipping help you generate more force with less energy. Plyometrics build elastic strength so your tendons act like springs.
Technique matters: increasing cadence to around 170‑180 steps per minute, maintaining an upright posture with relaxed shoulders, and engaging your core reduces vertical oscillation and wasted energy. Short hill sprints and uphill intervals strengthen glutes and calves and boost efficiency, while tempo runs at target pace teach your body to use oxygen more effectively.
Gear and mindset also count. Running on slightly softer surfaces, wearing lightweight shoes with carbon plates and good cushioning, and staying mentally focused can lower the oxygen cost of each stride. Combined with consistent training and adequate rest, these strategies will make you a more economical runner.