Running
Strategies for improving running economy through drills, strength work, and technique adjustments.
Improving running economy hinges on mindful drills, targeted strength, and precise technique tweaks that collectively reduce energy cost and boost steady, sustainable pace across training cycles.
Published by
Andrew Scott
August 12, 2025 - 3 min Read
Running economy—the amount of oxygen consumed at a given pace—directly influences performance potential across distances. Athletes can enhance economy by combining biomechanically efficient running form with purposeful drills and a balanced strength program. Drills such as A-skips, quick feet, and bounding cultivate neuromuscular control, rhythm, and leg stiffness without excessive joint stress. Strength work, including hip extension, ankle stability, and core engagement, addresses structural bottlenecks that waste energy. Finally, technique adjustments—upright posture, relaxed shoulders, and midfoot landing—minimize braking forces and improve propulsion. Consistency in these avenues yields gradual, lasting gains that translate into quicker times with less effort.
A disciplined approach to drills forms the foundation for better economy. Start sessions with dynamic warmups that activate key muscles and prepare joints for the demands ahead. Then perform targeted drills in short bursts, focusing on precise mechanics rather than intensity. For instance, A-skips reinforce forward drive and knee lift, while high-cadence drills train rapid leg turnover without sacrificing balance. Incorporate bounding variants to improve elastic recoil and hip extension, ensuring landings remain quiet and controlled. Build a routine where drills become second nature, reinforcing a light contact with the ground and a smooth transfer of energy from the leg to the torso, ultimately reducing wasted efforts on every stride.
Strength routines target hips, ankles, and the torso for durable economy gains.
To move efficiently, runners should align posture with breath and stride. A tall, relaxed trunk supports stable pelvis positioning, allowing the hips to rotate naturally and the core to stabilize. Breathing rhythmicity helps synchronize movement and maintains pace without unnecessary tension. Foot strike should be lightweight, preferably landing beneath the center of mass. Avoid overstriding by keeping steps compact and under the hips, which reduces braking and preserves forward momentum. Cadence plays a critical role; increasing steps per minute in small, controlled increments can dramatically lower ground contact time. Small changes accumulate, producing meaningful improvements in overall running economy.
Strength work complements technique by addressing structural weaknesses that impair efficiency. A program emphasizing hip extensors, gluteal stabilizers, and calf resilience counters common fatigue points. Exercises like hip thrusts, single-leg Romanian deadlifts, and calf raises build posterior chain power and ankle stiffness, which store and release energy more effectively. Core stability supports a breathable torso, preventing lateral wobble that drains efficiency on curves and grades. Progressive overload ensures gradual adaptation, while ample recovery preserves technique quality. Integrating strength sessions two to three times weekly creates a robust foundation, enabling better form and reduced effort during steady-state runs and race pace efforts.
Small adjustments, repeated consistently, yield meaningful economy improvements over time.
In addition to raw strength, neuromuscular training sharpens coordination between limbs and the torso. For runners, the goal is to produce smoother propulsive cycles with less wasted motion. Drills that emphasize synchronized hip extension with knee drive promote faster turnover without sacrificing control. Plyometric elements, when carefully dosed, enhance elastic recoil in the Achilles tendon and plantar fascia, improving force return. Balance work reduces reliance on the stretch-shortening cycle alone and teaches resilience on uneven terrain. Pair these drills with deliberate tempo runs to reinforce efficient patterns under fatigue, ensuring that technique remains consistent when pace, terrain, or fatigue levels rise.
Technique adjustments should be implemented gradually to avoid destabilizing adaptations. Start by evaluating fault lines—overstride, excessive vertical bounce, or heavy footfalls—and prioritize one actionable change at a time. Use simple cues during runs, such as “land softly under you” or “shorten the stride,” to reinforce desirable patterns. Video feedback can illuminate subtle misalignments and track progress over weeks. Maintain a patient mindset; improvements in economy are cumulative, often appearing after several weeks of repeated, focused practice. Finally, incorporate easy days with emphasis on form to consolidate gains while allowing the body to adapt without cumulative strain, sustaining long-term improvements.
Environment, footwear, and surface choices shape efficiency on the run.
A well-rounded training plan weaves drills, strength, and technique into coherent cycles. Start with a base of aerobic conditioning to prepare the cardiovascular system, then layer in form-focused work when fresh. Gradually introduce strength sessions that address observed weaknesses, ensuring movements remain controlled and technically sound. Schedule drill days close to easy runs so the brain can consolidate new motor patterns without added fatigue. Incorporate progression runs to challenge adaptations with escalating pace while maintaining technique. Recovery becomes a critical ingredient; adequate sleep, nutrition, and rest days support tissue repair and learning, enabling the runner to sustain performance gains without burnout.
Environmental factors influence economy as much as internal mechanics. Surface variation, weather, and footwear all modulate energy costs. Training on varied terrains, including gentle hills and soft surfaces, can strengthen stabilizers and improve proprioception, which contributes to steadier mechanics. However, maintain a strong focus on form to avoid compensations that could undermine gains. Choose footwear with appropriate stiffness and responsive cushioning to balance energy return with protection. Regularly reassess equipment as mileage accrues; small gear changes can unlock smoother transitions and reduce fatigue, especially during long runs or tempo efforts where efficiency compounds across miles.
Consistency, tracking, and patience drive lasting economy gains.
The cadence equation is central to economy yet must be tailored to the individual. Some runners benefit from a modest increase, while others thrive with a subtler cadence support. The objective is to minimize horizontal braking forces while ensuring the foot lands with minimal vertical distortion. Use metronome cues or audio pacing to train consistent rhythm, but avoid rigid compliance that erodes natural stride. A well-calibrated cadence accompanies a comfortable breathing pattern, enabling steady-state efforts with low perceived exertion. As you adapt cadence, monitor fatigue levels and ensure consistency across different workouts to prevent regression in form when fatigue accumulates.
Integrating drills into weekly planning ensures consistency and progression. Schedule short, precise drill sessions at the start of workouts when neuromuscular pathways are most responsive. Blend technique work with easy runs to encourage effortless application of new patterns. Progression can be achieved by gradually extending the duration of drills, increasing cadence targets, or introducing light plyometrics as tolerance grows. Track changes in pace at fixed effort to verify improvements in economy. Record qualitative notes about form, cadence, and comfort to guide future adjustments and avoid stagnation, ensuring ongoing advancement.
Periodization helps runners stay motivated while chasing economy improvements. A simple model alternates blocks of technique-focused work, strength development, and endurance training, with lighter weeks to consolidate gains. During technique blocks, emphasize one or two cues and monitor how they influence efficiency across sessions. In strength blocks, maintain emphasis on form and progressive overload, but scale back volume if technique degrades. Endurance blocks test economy under fatigue, simulating race conditions where energy cost matters most. Regular reassessment of running economy through controlled tempo tests can reveal subtle shifts, guiding plan adjustments to maximize returns over months.
Finally, a mindful attitude toward practice sustains long-term improvement. Approach each session with clear objectives, tracking how drills, strength, and technique interact to support efficiency. Celebrate small wins—smoother cadence, quieter footfalls, or reduced perceived effort—while remaining patient with the bigger picture. Engage with coaches or training partners to gain objective feedback and accountability. Maintain balance between hard days and rest, recognizing that growth emerges at the intersection of consistency, quality, and recovery. By integrating disciplined drills, targeted strength, and precision technique, runners unlock a more economical stride that endures through seasons and distances.
