5 Science-Backed Ways to Improve Running Economy in 2025

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On March 22, 2025

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Running economy—the efficiency with which your body uses energy while running—can make or break your performance, whether you’re chasing a personal best in a 5K or grinding through a 100 km (62-mile) ultra-marathon. It’s not just about speed; it’s about moving smarter, wasting less energy, and unlocking your full potential. In this in-depth guide, we’ll explore five scientifically grounded, practical strategies to enhance your running economy. From biomechanics to cellular efficiency, diet to race-day hacks, this article blends technical insights with accessible tips to captivate casual joggers and seasoned runners alike. Let’s dive into the art and science of running more efficiently in 2025.

🏃‍♂️ Understanding Running Economy: The Foundation of Efficiency

Running economy is often described as the oxygen cost of maintaining a given pace. Think of it as your body’s fuel efficiency—like miles per gallon for a car. The less oxygen (and energy) you need to sustain your speed, the better your economy. But here’s the kicker: efficiency isn’t one-size-fits-all. Your body adapts to its current state, meaning what’s “efficient” for a beginner might look wildly different from an elite runner’s form.

Take Paula Radcliffe, for example. The former marathon world record holder famously ran with a distinctive head bob—hardly textbook form—yet dominated races. Or consider Emil Zátopek, the Czech legend whose scrunched face and clawing arm motion defied conventional wisdom, yet earned him Olympic gold. These outliers prove a key point: your running economy is optimized for you at any given moment, based on strength, experience, and biomechanics. The goal? Refine it over time to push your limits further.

🔍 Why It Matters

Improving running economy can shave seconds—or even minutes—off your race times without requiring you to train harder. It’s about working smarter: optimizing movement, enhancing energy production, and shedding inefficiencies. Whether you’re a heel-striker transitioning to midfoot or an ultra-runner aiming to burn fat more effectively, small changes yield big rewards.

🏋️ Strategy 1: Run Fast with Strides

🚀 The Power of Speed

One of the most effective ways to boost running economy is to incorporate strides—short bursts of fast, controlled running—into your routine. Strides aren’t all-out sprints; they’re about 80-90% effort, typically lasting 20-30 seconds or covering 100 meters. The pace? Think 1.6 km (1-mile) to 5 km (3.1-mile) race effort—fast but relaxed.

Why do strides work? They train your neuromuscular system to fire more efficiently. When you run fast, you recruit more motor units—the nerve-muscle connections that power your stride. Over time, this builds stronger neural pathways, making quick, powerful movements second nature. Plus, it’s tough to heel-strike when you’re moving at speed, so strides naturally nudge your form toward a more efficient midfoot or forefoot landing.

🛠️ How to Do It

Frequency: Aim for at least one stride per 1.6 km (1 mile) you run weekly. For a 80 km (50-mile) week, that’s 50 strides.
Execution: Accelerate smoothly over 100 meters, focusing on relaxed shoulders, quick turnover, and a slight forward lean. Recover with a 30-60-second jog or walk.
When: Add strides after easy runs, 2-3 times per week.

📊 The Payoff

A runner logging 80 km (50 miles) weekly with 50 strides covers roughly 5 km (3.1 miles) at near-race pace. That’s a potent dose of neuromuscular training, translating to snappier legs and less energy waste on race day.

🌬️ Strategy 2: Build Your Aerobic Base

🧠 The Engine Within

Running economy isn’t just about how you move—it’s about how your body fuels that movement. A strong aerobic base enhances efficiency at the cellular level, boosting your ability to produce energy from oxygen and fat while sparing precious glycogen stores. This is gold for marathoners and ultra-runners tackling distances like 42.2 km (26.2 miles) or 100 km (62 miles).

Aerobic training—think easy, conversational-pace runs—builds mitochondria, the powerhouses of your cells. More mitochondria mean more energy from less effort. It also ramps up aerobic enzymes and can increase brown adipose tissue, a type of fat rich in mitochondria that aids endurance.

🏞️ How to Build It

Volume: Start with 60-70% of your weekly mileage at an easy pace (heart rate around 60-70% of max).
Duration: Include one long run weekly, gradually building to 24-32 km (15-20 miles) for marathon prep.
Consistency: Aim for 4-6 weeks of steady aerobic work before adding intensity.

📈 Real-World Impact

A well-developed aerobic base delays fatigue. For a 42.2 km (26.2-mile) marathon, this might mean holding pace longer without dipping into glycogen reserves, saving you from the dreaded “wall” at 32 km (20 miles).

🎯 Strategy 3: Master Race-Pace Running

⏱️ Specificity Is Key

Want to run a 5 km (3.1-mile) PR or nail a 3-hour marathon? You need to practice at your goal pace. Running at race pace—plus or minus 6 seconds per kilometer (10 seconds per mile)—tunes your body to the exact demands of your event. It’s not just about speed; it’s about ingraining the mechanics and energy systems you’ll rely on.

Early in training, race pace might feel unsustainable. That’s why this strategy shines in the “specific phase”—about 6-8 weeks before race day—when your fitness peaks. For a marathoner, this could mean 3 x 5 km (3.1 miles) at goal pace; for a 5K runner, 6 x 1 km (0.62 miles).

⚙️ How to Implement

Timing: Start race-pace workouts 6 weeks out, after building base fitness.
Workouts: Try 3-5 km (1.9-3.1 miles) at pace with equal rest, progressing to longer efforts (e.g., 8 km [5 miles] continuous).
Focus: Maintain form—quick cadence, relaxed arms—despite fatigue.

🎉 The Edge

This specificity hones your economy for race day, ensuring your body knows exactly how to handle 180 steps per minute or a 4:15/km (6:50/mile) clip when it counts.

⚖️ Strategy 4: Optimize Body Composition

🥗 Less Weight, More Efficiency

Carrying extra weight—whether body fat or a hypothetical 11 kg (25-lb) backpack—tanks your running economy. Studies suggest each additional pound slows you by about 1.5-3 seconds per 1.6 km (1 mile). Over a 42.2 km (26.2-mile) marathon, that’s a 1-2-minute difference per pound!

Elite runners exemplify this: men often hover around 5% body fat, women 5-9%. Shedding excess weight (healthfully) reduces the energy cost of each stride, making you inherently more efficient. The trick? Focus on diet quality, not calorie cuts—runners need fuel to perform and recover.

🍎 How to Achieve It

Diet: Prioritize whole, plant-based foods—fruits, vegetables, legumes—rich in fiber, water, and enzymes. Avoid processed junk, excess salt, and heavy fats.
Timing: Adjust gradually over months, not weeks, to avoid energy deficits.
Goal: Aim for a lean, sustainable physique, not starvation.

📉 The Numbers

Dropping 0.5 kg (1 lb) could save you 40-80 seconds in a marathon, all without changing your training. That’s pure economy at work.

🧹 Strategy 5: Lighten the Load (Literally)

🚽 The Instant Hack

The fastest way to boost running economy? Use the bathroom before you run. Carrying an extra 0.5-1 kg (1-2 lbs) of waste during a race can slow you by 3 seconds per 1.6 km (1 mile)—a 1-2-minute hit over a marathon. It’s a no-brainer: lighten up, speed up.

But it’s not just about race morning. A diet high in fiber and water (think raw fruits and veggies) speeds bowel transit, reducing gut weight daily. Ditch salt, too—it causes water retention, adding unnecessary pounds that don’t aid hydration.

🧼 How to Execute

Pre-Race: Hit the porta-potty 15-30 minutes before the gun.
Daily: Eat 30-40g of fiber from whole plants; minimize sodium to under 1,500 mg/day.
Hydration: Drink water, not salty sports drinks, unless racing long distances.

😂 The Win

A cleaner gut and less retained water could trim your 10 km (6.2-mile) time by 20-30 seconds—free speed, no extra miles required.

🏅 Putting It All Together: Your Economy-Boosting Plan

Ready to run more efficiently? Here’s a sample 12-week plan blending these strategies:

Weeks 1-6 (Base Phase):

70% easy aerobic miles + 1 stride per 1.6 km (1 mile) weekly.
Shift diet toward whole plants, cutting processed foods.

Weeks 7-10 (Build Phase):

Add 1-2 race-pace sessions weekly (e.g., 4 x 1.6 km [1 mile]).
Refine form during strides; optimize body composition.

Weeks 11-12 (Peak Phase):

Peak race-pace volume (e.g., 10 km [6.2 miles] at goal pace).
Fine-tune gut health and hydration; taper mileage.

This roadmap balances biomechanics, cellular efficiency, and weight management for maximum economy gains.

🎨 Conclusion: Run Smarter, Not Harder

Running economy isn’t about forcing a “perfect” stride or starving yourself—it’s about gradual, intentional improvements tailored to your body. Strides sharpen your form, aerobic training builds your engine, race-pace runs dial in specificity, and a leaner frame (gut included) cuts energy waste. Together, these five strategies transform you into a more efficient runner, ready to crush your 2025 goals—whether that’s a lightning-fast 5 km (3.1 miles) or a grueling 100 km (62-mile) ultra. Start small, stay consistent, and watch your efficiency soar.