Running economy is how much oxygen you need to run at a given speed. Small technique tweaks—better posture, slightly quicker steps, relaxed arms—can make running feel easier over time. This guide shows the key elements and a simple practice plan.
01What is Running Economy?
Running economy is how much oxygen/energy you need to run at a given speed. Better economy = less energy for the same pace, or more pace for the same energy. You can improve economy by building aerobic fitness, strength, and by removing wasteful motion through small technique tweaks.
Good news: You don’t need to look like an elite. Simple changes—better posture, slightly quicker steps, relaxed arms—often make a measurable difference over time.
02Why Technique Helps
Less braking
Landing closer to your center of mass with a quiet foot reduces “hit the brakes” forces and saves energy.
Better stiffness
Light, quick contacts let the ankle/calf act like a spring, recycling energy instead of losing it.
Relaxed upper body
Calm shoulders and rhythmic arms stabilize your torso and reduce side‑to‑side waste.
Posture = free air
Tall, slightly forward posture makes breathing easier and aligns joints for efficient force.
03Key Technique Elements
Posture
What to aim for: Tall through crown of head; slight lean from ankles, not hips; eyes soft on horizon.
Common pitfall: Slumped chest or bending at waist.
Quick fix: Think “zip up ribs, lean like a ski jumper—just a touch.”
Cadence
What to aim for: Often 165–180+ steps/min at easy pace (varies by height & speed). Quiet, light steps.
Common pitfall: Over‑striding with long, loud steps.
Quick fix: Add 3–7% to natural cadence for 1–2 min bouts during easy runs.
Footstrike
What to aim for: Land under a bent knee, whole foot loading smoothly (mid/fore/rear can all work).
Common pitfall: Reaching heel far ahead, straight knee, loud slap.
Quick fix: Shorten step slightly; think “foot under hips”; use gentle uphill strides.
Arm swing
What to aim for: Elbows ~80–100°, hands float by ribs; swing back‑and‑forth (not across body).
Common pitfall: Crossing midline, clenched fists, shrugged shoulders.
Quick fix: “Thumbs brush waistband; carry crisps—don’t crush them.”
Hip extension
What to aim for: Push the ground back; glutes finish the stride.
Common pitfall: Shuffling with no push; over‑reaching in front.
Quick fix: Drill: short hill sprints; cue: “press back, float forward.”
Head & breath
What to aim for: Head stacked over spine; jaw/face relaxed; rhythmic breathing.
Common pitfall: Chin jutting, grimace, breath‑holding on hills.
Quick fix: “Soft jaw, lips apart, sniff‑sniff, blow.”
These are guides, not rules. Comfort and injury history matter—use the cues that feel natural and pain‑free.
04Drills That Transfer
Strides (4–8 × 20 s)
Run 20 seconds smoothly at ~5–10K effort, walk back. Focus on posture and quick, light steps.
Uphill Strides (4–6 × 10–15 s)
Gentle hill (3–5%). Teaches push‑back and reduces over‑stride. Walk back down.
A‑Skips & High Knees
20–30 m, 2–3 sets. Rhythm and posture. Keep range small, bouncy, and relaxed.
Dribble Runs
Short, quick contacts like rapid walk‑to‑jog. 3 × 30–60 s between easy running.
Metronome Cadence Bouts
Set a metronome +3–7% above natural cadence for 60–120 s segments, once or twice per easy run.
Foot Whisper
Run as quietly as possible for 1–2 min: reduces over‑striding and harsh landings.
05One‑Line Cues (Keep It Simple)
- “Tall & loose.”
- “Quick feet, soft land.”
- “Thumbs by ribs.”
- “Push back, don’t reach.”
- “Hips over feet.”
Use one cue at a time for 60–120 s, then run normally. Technique should feel like seasoning, not homework.
06Self‑Check: Quick Assessments
| Method | How | What to Look For |
|---|---|---|
| Phone Video | Film 10–15 s from side & front at easy pace. | Over‑stride? Cross‑body arms? Upright/tall or slumped? Foot under hips? |
| Treadmill | 1–2% incline; short clips at easy pace. | Cadence and posture under steady conditions. |
| Sound Test | Run on quiet path; listen. | Footfall volume (aim quieter), even rhythm. |
| Cadence Count | Count steps for 30 s ×2. | Baseline at easy pace; test +3–7% bouts. |
07Weekly Technique Plan (10–15 min total)
Keep most running easy. Technique work is best sprinkled into easy days so you stay fresh for workouts and long runs.
| Day | Before / During Run | Focus |
|---|---|---|
| Mon (Easy) | Warm‑up + 4×20 s strides | Posture + “quick feet” |
| Wed (Easy) | 3×60–90 s metronome bouts (+3–5%) | Cadence & quiet landing |
| Sat (parkrun or easy) | 4×10–15 s uphill strides post‑run | Push‑back & hip extension |
Optional add‑ons: 5–6 min of A‑skips/high knees once per week; brief mobility (hips/ankles) after runs.
08FAQs & Cautions
Should I change my footstrike? Not necessarily. Many efficient runners land rear‑, mid‑, or forefoot. Prioritize where you land (under a bent knee) over how the foot first touches.
Is higher cadence always better? No. There’s a personal sweet spot. Small increases (3–7%) can reduce over‑stride without feeling choppy.
Will this fix injuries? Technique can reduce certain loads, but pain that changes your stride needs professional assessment.
Disclaimer: This article is general information and not medical advice. If technique cues increase pain or feel forced, regress or seek guidance.
Last updated: August 28, 2025