Optimize your race economy to break your records

Running fast isn't just about strength and endurance; it's about efficiency. Running economy is the secret that separates good runners from great ones. In this article, we explore how to optimize your running economy and what products you can use to do it.

What is running economy and why does it matter?

Running economy measures how much energy you consume at a constant pace. It's like a car's fuel consumption: the more efficient you are, the farther and faster you can run.

A runner with good running economy can maintain high paces with less energy expenditure, which improves both training and competitions. Eliud Kipchoge has exceptional running economy, allowing him to run marathons at a 2:50/km pace with apparent ease.

Improve your technique: Optimize each stride

You don't need to run more, but run better.

• Optimal frequency: Aim for a cadence of 170-180 steps per minute. This reduces ground contact time and improves your efficiency.
• Stride length: Find the balance between amplitude and frequency. A stride that is too long increases impact and energy expenditure.
• Posture: Keep your torso upright, with a slight forward lean from the ankles.

Recommended exercise: Do technique sessions like skipping, butt kicks, and long strides. Dedicate 15 minutes before your intensive workouts.

If you're looking to improve your performance, it's vital to start by evaluating your gear. A pair of shoes with adequate cushioning can make all the difference in your running economy. Check out our running shoe selection

Strengthen your core: The base of an efficient stride

A strong core not only stabilizes your body but also improves force transmission with each step. Studies have shown that runners with a trained core have up to 6% more energy efficiency.

• Key exercise: Dynamic plank with leg movement. Do 3 sets of 1 minute.
• Complement: Introduce unilateral exercises like lunges and step-ups to strengthen balance.

To improve your core and performance, support belts and compression clothing can be useful for maintaining correct posture during workouts.

Play with altitude and resistance

Training in specific conditions can improve your aerobic capacity and running economy.

• Altitude: Train for 2-3 weeks at altitudes between 1,800 and 2,500 meters to increase your aerobic capacity.
• Wind resistance: Run with weighted vests or on windy days to simulate tougher conditions.

Pro tip: Introduce short, high-intensity hills (100-150 m) to strengthen key muscles without compromising your technique.

For these workouts, weighted vests and trail shoes are ideal. Check out our trail shoe options at Be Urban Running.

Optimize your VO2 Max without overexerting yourself

Working on VO2 Max (your body's ability to use oxygen) is essential, but you don't need to do endless sets.

Advanced session:

• Warm-up: 15 minutes at an easy pace.
• Intervals: 6×800 meters at 90% of your capacity, recovering for 2 minutes between sets.
• Cool-down: 10 easy minutes.

Key data: Recent studies indicate that training at 90% of your VO2 Max is more effective than reaching 100%, as it reduces the risk of injury.

Nutrition: The perfect fuel for efficiency

Diet also influences your running economy.

• Strategic carbohydrates: Adjust your loading before key workouts to maximize your performance.
• Caffeine: A dose of 3-6 mg per kg of body weight improves the use of fat as energy and reduces the perception of effort.
• Beta-alanine: An ideal supplement for those looking to improve in distances from 5K to 10K.

Pro tip: Learn to train fasted on easy days to improve your ability to use fat as an energy source.

Running economy is one of the keys that will help you push your limits and achieve impressive times. It's not just about running faster, but about running better. With these tips, you'll improve efficiency with every step.

Are you ready to improve your performance? Find all the gear you need to reach your goals at Be Urban Running.