What is a running economy? How does it make running easier and why is it worth it?

When you start running it is difficult. Some people already want to give up after the first workout. Especially when they start to feel soreness in their muscles after a workout. Those who persevere a little longer can see and feel the effects of their workouts even after a short time.

However, after some time, the intensity of the changes begins to diminish. This happens because the body becomes accustomed to the exercises performed and is less responsive to your efforts. Therefore, runners start looking for other or additional exercises that will make them see the results of their work again. 

If you’re at such a point, it’s a sign that not only do you need to add new activities to your training, but also that you need to start working on your running economy. Running the economy is especially important if you dream of entering a competition. 

In this article, I’ll show you how you can improve your running economy so that you can achieve better results and see them.

Why is it important to work in a running economy?

Do you want to run lightly? If so, you should focus on your running economy correctly. This will make more of your workouts enjoyable and you won’t feel like you’re fighting for your life with every step 😉

What do you gain from improving your running economy? 

• Acceleration while running without huge breathlessness, 
• Oxygen will be better utilized, 
• Use of less energy during running, 
• Less fatigue = longer and lighter running. 

Do you like these advantages? If so, read on to see what affects the running economy and how to improve it.

What affects the economy of your running?

VO2max 

One of the basic factors is VO2max. However, it is one of those factors that cannot be increased indefinitely. In this case, you will reach a certain point and you will not be able to achieve more.

VO2max is the maximum minute oxygen uptake. It is an indicator of how much oxygen you can maximally take in a minute. It is also referred to as the maximal oxygen consumption or a measure of the body’s aerobic capacity. 

As I mentioned at the beginning, you need to be aware that you cannot improve this indicator indefinitely. Every person has a specific VO2max.

How does it work? The principle is simple. If you have a low VO2max, then you take in less oxygen, which results in the production of less energy. In the case of a high VO2max, the situation is reversed – a lot of oxygen is taken in and energy produced. 

“Does this mean that if I have a lower VO2max, I will always lose to other athletes during a race?”

No. It all depends on how you manage your oxygen consumption and movements. Unnecessary movements will make you waste energy. Avoid this and you’ll have a chance to pick even with people who have a higher VO2max. 

It’s important to remember that VO2max evolves until you’re about 20 years old, and then it starts to slowly decrease. This is something you can’t change because this factor is genetically determined. To keep it at a good level, remember about proper posture, breathing, and running technique. This will help you get the most out of your performance and run more economically.

Physical fitness and performance 

Do you remember your early days? It was hard to run a few hundred meters without feeling out of breath and breathing faster. Over time, this problem disappears and you get better and better. Eventually, you can run further distances without stopping to rest and regulate your breathing. 

However, such a process lasts until a certain point. If you do the same exercises all the time or just run, eventually there will come a time when you won’t see progress anymore. That’s why you should add strengthening and supplementary workouts to your exercises. You should also be tempted to do performance exercises to improve your VO2max. Also, go to the gym occasionally to strengthen your muscles. 

Adding different types of workouts and exercises to your running workouts will strengthen your muscles, and your fitness and most importantly improve your running economy.

Individual approach 

The most important thing about economic running is the individual approach to it. 

Why? The answer is simple. Every person is different, so what is good and economical for one runner may not be so for another. This is not only due to VO2max, which is genetically determined but also to the biomechanics of the body. 

This can be seen in the running technique. If you are interested in running and watching sports competitions, or even watching professional runners on their route, you may notice that their running technique is not quite correct sometimes. This is all because they have adapted it to their physique. This way of running is the most advantageous, economical, and comfortable for them. 

If you want to adjust your running technique to your body, you can’t do it on your own. It is worth consulting a physiotherapist or personal trainer. Such experienced people will help you choose the right technique based on your habits, movement patterns, and postural defects. They will give you additional exercises to help you strengthen your muscles. This will help you adjust your movements and running style to your style. This will help you be more economical during your workout, and you will finally feel how wonderful your workouts are.

Posture and technique

Maintaining the proper posture while running is not easy, especially for beginners. However, it is an important element because, with an upright silhouette, you can take in more oxygen into your body. 

If you are hunched over, then you are limiting your breathing capabilities. Less oxygen enters your body and you produce less energy needed to continue your workout. 

What should a good running posture look like?

• spine straight, 
• shoulders must not be tense,
• the arms should work along the torso, 
• put your legs in a line, 
• the work of the hips must coincide with the work of the hands. 

POSE method vs. correct silhouette when running 

Have you ever heard of this method? If not, you should get to know it. It assumes that when you are moving forward you should use the force of gravity by leaning your body forward at the ankle joint. For a certain moment, there is a free fall, and in order not to fall completely one takes a step forward. In addition, it does not distinguish between the breakout phase. This is an interesting method, although difficult to master. If you apply it to your workouts, they will be more economical.

Cadence 

I’ve mentioned it a bit before, but it’s necessary to elaborate more. cadence is the number of steps you take per minute. It is believed that the best cadence is 180 steps per minute.

“180 steps per minute? That’s a lot.”

It may seem so if you take long steps during your training. However, think about what the correct running technique is. Your feet should land on the midfoot under your body, not in front. Therefore, you take smaller steps and find it easier to maintain a good cadence. You may think that this is a difficult task at first, but you will get used to it. Taking steps that are too long will put additional strain on your muscles and joints. What’s more, it is very common to land on your heel in front of long strides while running. 

With proper cadence, you will see changes in the economy of your training. You will be able to give more of yourself, plus you will reduce the risk of injury. 

Cadence vs. running distance 

Cadence also depends on what distance you are running. If it is a sprint, you can increase the cadence. Experienced runners can maintain it. If you are running a long distance, then try to maintain a standard cadence, and only accelerate at the end of the run. By adjusting the cadence to the running distance, you have a better chance of achieving great results during the race.

The way you breathe 

Surely you’ve always heard that you should breathe through your nose. It’s all because in the nose the air is heated, and thanks to the hairs that are in it, bacteria and other microorganisms are stopped and the air is purified. This works well when you are at rest. 

If you are doing an intense workout, you should breathe through your mouth and nose. This allows you to take in more oxygen, which means you can use more energy and be more economical.

The silhouette of a runner 

If you look at marathon runners and people who have been running for a long time and are professionals, you may immediately notice that they have very slim figures. This certainly doesn’t surprise you. Of course, they lose calories thanks to a good diet and exercise.

What your physique looks like translates into a running economy. If you have excess body fat and higher weight, you’ll get tired faster and run out of oxygen to run quicker. By shaping the body, you are sure that your running economy will also change and increase. 

Marathon runners have a lean physique, but what about sprinters? Here the situation was a little different. Their physique is muscular. No wonder, since they need strength to run very fast for a short period. 

Body structure – something you can’t change

If we’re talking about the silhouette, it’s also worth mentioning your body structure, which unfortunately you can’t change. It is considered that people who have long legs and arms, as well as slim calves and shoulders as wide as their hips run more economically. 

Keep in mind that if you don’t have such a body, it doesn’t mean you should quit running, and it also doesn’t mean you won’t win any medals during competitions. It all depends on your level of training and how well you can handle tough conditions.

Excessive joint flexibility

To run well and not use a lot of energy to do so, and run economically, remember to warm up your muscles well before running. This will make it easier for you to move and work through your full range of motion. Do a proper warm-up before your workout. 

It may happen that your muscles are too limber. Then they will also use more energy than normal. Why? The muscles will have to put a lot of energy into stabilization while running. If you have such a problem, then be sure to do additional exercises. Choose stretching and exercises with rubber bands.

Clothing 

Every runner’s clothing should be lightweight and not hinder movement. Therefore, choose a comfortable T-shirt and shorts that are made of technical fabric. This fabric works best for sportswear. 

Next on the list are shoes. Here the issue is the same. Shoes for runners must be comfortable and lightweight. Pay attention to their weight and additional technologies. 

For you to run well, you need freedom of movement. For training, it is worth taking with you the most important items, for example, a phone, water, a raincoat, and sunscreen. It is worth buying a running backpack, which will allow you to pack everything on your back. This accessory will not affect your movement. Therefore, your running economy will not be affected.