How to Improve Running Economy:
A Practical Guide for Runners
Running economy describes how much energy your body uses to run at a steady pace. At the same speed, a runner with better economy uses less energy, which may help them maintain pace for longer or feel more comfortable during training. It is one part of running performance, alongside aerobic fitness and the speed you can sustain.
There is no single technique or exercise that improves running economy for every runner. It is influenced by several factors, including training history, strength, coordination, running mechanics, fatigue and the pace being assessed. A steady, gradual approach is usually more useful than trying to make sudden changes to your running form.
At Weaver Physio, we help runners understand how they move and build a practical plan around their goals. Improving balance, strength, stability, coordination and simple plyometrics can all have a place in that plan, alongside consistent running and recovery.
What is running economy?
Running economy is commonly described as the oxygen or energy cost of running at a given submaximal speed. In simple terms, it reflects how demanding a particular pace is for you. It is usually measured in a laboratory, but runners can also use practical signs of progress, such as feeling more relaxed at a familiar pace or maintaining pace with less perceived effort.
Running economy is not the same as running speed. Two runners with similar aerobic capacity may use different amounts of energy at the same pace. Equally, improvements in economy do not guarantee a particular race result: performance also depends on training, endurance, pacing, health, conditions and many other factors. A review of the research describes running economy as a complex combination of metabolic, cardiorespiratory, biomechanical and neuromuscular factors.
That complexity matters. It means there is no universal “perfect” stride to copy, and no single posture cue that will transform every runner. The aim is to develop the capacity to run comfortably and efficiently at the speeds and distances that matter to you.
1. Build consistency before chasing quick fixes
The foundation of better running is a training routine you can recover from. Regular running gives your body time to adapt to the repeated demands of the sport. If your training is irregular, or if every run is hard, you may struggle to build the endurance and confidence needed to run efficiently.
A balanced week often includes mostly comfortable running, with harder sessions introduced to suit your experience and goals. Easy runs should generally feel controlled enough that you can speak in short sentences. Faster intervals, hills or tempo running can be useful for some runners, but they should complement your training rather than replace its foundations.
Increase training gradually. A sudden jump in weekly distance, speed work or hill sessions can leave you feeling excessively fatigued and may aggravate a developing problem. There is no single percentage increase that is right for every runner. Consider your recent training, experience, health and recovery when deciding what to add.
If you are returning after a lay-off or injury, a progressive return plan can help you rebuild running tolerance. A physiotherapist can help you decide how to adjust distance, pace and frequency when symptoms are affecting your training.
2. Develop strength that supports your running
Strength training can help runners produce and control force. This may support their ability to maintain form when tired and handle the repeated loading involved in running. Research reviews suggest that strength training, including heavier resistance and plyometric methods, may improve running economy for some middle- and long-distance runners. The effects depend on the programme and the runner, so strength work should be planned around your current ability and running load.
A useful strength programme does not need to be complicated. It may include exercises for the hips, thighs, calves and trunk, such as:
Sit-to-stand or squat variations
Step-ups and split squats
Hip-hinge exercises
Calf raises with a straight and bent knee
Single-leg balance with controlled movement
Trunk exercises that challenge control, such as a dead bug or side plank
Choose exercises that you can perform with good control. Start with a manageable number of repetitions and sets, then build the challenge over time by adjusting the resistance, range or number of repetitions. Consistency matters more than performing a long list of exercises once in a while.
Calf strength deserves attention because the lower leg and ankle contribute to the repeated push-off and landing demands of running. However, no one muscle group works in isolation. A well-rounded programme should reflect your assessment, running experience and any symptoms you have.
3. Combine balance and stability with strength
Balance and stability help you control your body as you move from one leg to the other. Running involves repeated single-leg support, so exercises that challenge balance can be a useful part of a broader conditioning plan.
Try simple options such as a single-leg stand, a controlled step-down or a single-leg calf raise. To progress, add a small reach with the free leg or perform the movement on a less stable surface only if you can maintain control. The aim is not to wobble as much as possible; it is to practise steady, deliberate movement.
“Stability” does not mean keeping every joint rigid. Running requires movement. It is more helpful to think of stability as the ability to control movement while producing force. Strength, balance and coordination all contribute to that control.
Balance work alone should not be presented as a guaranteed way to improve running economy. It is one useful element of a complete programme, especially when a runner’s assessment identifies balance or single-leg control as an area to develop.
4. Improve coordination through simple, purposeful practice
Coordination is how your body organises movement. During running, the legs, arms and trunk work together in a repeated pattern. As you become tired, your sense of rhythm and control may change, so coordination practice can be useful when it is relevant to your needs.
You can begin with relaxed drills, such as marching, skipping without height, or short strides at a comfortably quick pace. Keep the focus on rhythm and smoothness rather than forcing a particular foot strike or trying to make every stride look identical.
If you use drills, keep them short and purposeful. They should complement your running rather than leave you fatigued before a key session. An individual assessment can help determine whether drills are likely to address a specific movement or training goal.
5. Add simple plyometrics gradually
Plyometric exercises involve quick, controlled movements where the muscles absorb force and then produce it again. Examples include small hops, skipping and low-level bounds. These exercises can develop the ability to produce force quickly, which is relevant to running’s repeated contact with the ground.
Start with basic movements and a low number of contacts. For example, you might begin with gentle skipping for short intervals or small two-foot hops, allowing enough recovery between sets to keep the movement controlled. If you tolerate these well, you can progress gradually to single-leg variations or slightly more demanding drills.
Plyometrics are not suitable for everyone at every stage. If you have current pain, a recent injury, significant weakness, or limited experience with impact exercise, seek professional guidance before adding them. Build your running base and strength first where needed. The aim is controlled, repeatable movement, not maximal height or distance.
Evidence reviews have found that plyometric and other strength training methods may support running economy, although results vary between studies and programmes. A systematic review and meta-analysis of strength training in middle- and long-distance runners is available here .
6. Think about technique without forcing a “perfect” form
Running form can influence how you move, but the evidence does not support one ideal style for everyone. Your natural stride is shaped by your anatomy, speed, training history and the surface you run on. Trying to copy another runner or changing several aspects of your form at once may make running feel awkward.
Instead, notice how you feel at a familiar pace. Do you feel relaxed and in control? Do you become tense or start overstriding as you tire? Are you repeatedly experiencing pain in the same area? These observations may help identify whether a technique change or a strength and conditioning focus is worth exploring.
A small, individual change may be considered when there is a clear reason for it. It should be introduced gradually and reviewed in the context of comfort, performance and symptoms. Video gait analysis can help you observe movement patterns, but a video does not diagnose an injury on its own. Findings need to be interpreted alongside your history, symptoms and physical assessment.
7. Manage fatigue, recovery and training load
Running while fatigued can make a pace feel harder and may affect your coordination and control. Recovery is therefore part of training, not time wasted between sessions.
Build easier days into your schedule. Pay attention to sleep, food, hydration and how you feel before training. If you are persistently tired, losing motivation or noticing a decline in performance, consider whether your training load and recovery are balanced.
You do not need to stop all activity whenever you feel a mild ache, but pain that is worsening, changing your stride or persisting between runs deserves attention. Early advice may help you adjust your plan before the problem becomes more disruptive.
8. Use a simple weekly structure
A runner’s week should suit their current fitness, goals and available recovery time. A general structure might include:
Easy running to build routine and aerobic endurance
One quality session, such as controlled intervals, tempo running or hills, if appropriate
Strength training on one or two days, adjusted around harder runs
Balance, stability and coordination practice in short, manageable blocks
Simple plyometrics only when you have the strength and tolerance to progress safely
Recovery time to adapt between demanding sessions
This is a framework, not a prescription. Beginners, experienced runners, people returning from injury and those preparing for different distances will need different plans. If you have an event coming up, avoid adding several new training elements at once.
How can a physiotherapist help with running economy?
A physiotherapist can help you look at the whole picture: your symptoms, training history, goals, strength, mobility, balance and running movement. The purpose is not to label every variation as a problem. It is to identify relevant factors and agree on practical next steps.
At Weaver Physio in Northwich, a running assessment may include discussion of your training and injury history, movement and strength testing, and video gait analysis where appropriate. We can then help you build a personalised plan that may combine running adjustments, strength work, balance and stability exercises, coordination drills, simple plyometrics and a gradual return to activity.
Our team brings over 70 years of combined clinical experience. If pain is affecting your running, or you would like support with a structured Runner’s MOT, visit Weaver Physio to learn more about our physiotherapy and running services.
Frequently asked questions
Can strength training improve running economy?
It may. Research reviews indicate that strength training can improve running economy for some runners, but the effect varies with the programme, runner and training context. It should be added alongside appropriate running, not treated as a replacement for it.
Do plyometrics make you a more efficient runner?
Plyometrics may help some runners develop rapid force production and may contribute to improvements in running economy. They need to be introduced gradually, with the exercise and volume matched to your ability and injury history.
Should I change my running technique?
Only if there is a clear reason and the change can be introduced comfortably. There is no single running style that suits everyone. Consider an assessment if pain, recurring injury or a particular performance goal is prompting you to change your form.
How long does it take to improve running economy?
There is no fixed timeline. Adaptations depend on your training history, consistency, recovery and the changes you make. Build gradually and review how your running feels over time rather than expecting an instant change.
Improve your running with a balanced plan
Improving running economy is a long-term process. Consistent, appropriate running provides the foundation; strength supports force production; balance and stability help you control movement; coordination develops rhythm; and simple plyometrics can add a progressive impact challenge when suitable.
The best programme is one you can perform consistently and recover from. If you are unsure where to start, or an injury is disrupting your training, Weaver Physio can help you assess your needs and build a plan to support confident, efficient running.
