Running economy refers to how efficiently a runner uses oxygen at a given speed. It is a key factor in endurance performance, as better economy means using less energy to run at the same pace. In simple terms, it is the oxygen cost of running: how many milliliters of oxygen per kilogram of body weight are required to cover one kilometer.
Elite athletes often display a remarkable running economy, allowing them to sustain faster speeds with the same oxygen consumption as less efficient runners. This makes it a powerful metric for assessing and improving endurance training.
Improving running economy can be as impactful as increasing VO₂ max. While VO₂ max sets the ceiling for performance, running economy determines how close an athlete can operate to that ceiling. Factors that influence running economy include biomechanics, muscle stiffness, footwear, training adaptations, and even environmental conditions.
| Category | Economy (ml/kg/km) |
|---|---|
| Recreational Runners | 210–230 |
| Well-trained Runners | 190–210 |
| Elite Runners | 170–190 |
Some of the greatest endurance runners in history have demonstrated exceptional running economy, often as important as their VO₂ max values. Here are some reported estimates:
| Athlete | Reported Economy | Notes |
|---|---|---|
| Eliud Kipchoge | ~180 ml/kg/km | Marathon world record holder |
| Paula Radcliffe | ~185 ml/kg/km | Women’s marathon world record |
| Haile Gebrselassie | ~182 ml/kg/km | Multiple long-distance records |
By tracking and improving running economy, athletes can run faster with the same energy cost, a key advantage in endurance sports.