WHAT IS THE DIFFERENCE BETWEEN ECONOMY AND EFFICIENCY
INTRODUCTION
If you are confused as to the difference between economy and efficiency then you are not alone! In this simple guide, I’ll explain the difference, how they closely linked and how to train them both.
WHAT IS RUNNING ECONOMY?
Running economy is basically how efficiently your body uses energy while you run at a given pace. More specifically, it’s the amount of oxygen you consume (VO₂) or energy you burn to maintain a certain running speed. A runner with better running economy uses less oxygen and less energy at a given pace compared to someone with worse economy. Typically, we think of economy as mechanical efficiency (movement-centered), so it’s through gains in your technique and run form that drive economy.
Think of it like fuel efficiency in a car. A car that uses less fuel to go the same speed is more efficient. Same with runners. If you burn less energy (because your movement patterns are improved) to run a set pace than someone else, you’re more economical. Using less carbohydrates at a set pace is more economical because you are burning less “high-grade fuel” (carbs) to run the same speed, meaning your body is being more sparing and efficient with its energy use overall.
WHAT IS RUNNING EFFICIENCY?
Running efficiency is all about metabolic efficiency and is therefore “fuel-centered”. When your body is shifting toward burning more fat (a slower but almost unlimited fuel source) and saving carbs for when you really need them (like a sprint finish or hard hills), that’s a sign of better metabolic efficiency as your engine is tuned to burn the right fuel at the right time. So improved efficiency is the result of better fat oxidation, lower carb burn, lower lactate accumulation, and sometimes even lower oxygen needs at the same effort.
BUT …. They work together and you can easily argue that a change in economy makes you more efficient and being more efficient makes you more economical!!
For example ……
· If you use less total energy/ less oxygen at a set pace (for example, if you burn 600 calories per hour at 7 min/ mile to start with and with training burn 550 calories per hour the same pace) that’s better running economy.
· If you use more fat and save carbs at a set pace (for example, if you burn 600 calories per hour at 7 min/ mile and 300 calories of that are carbs to start with and with training burn 600 calories per hour at the same pace but now only 200 calories of carbs) that’s better metabolic efficiency.
Ideally, through training and nutrition, you teach the body to burn less total energy, using less oxygen for a set pace AND increase the % of fat being used at that pace to increase both economy AND efficiency. The simplest way to think of it is :
1. Economy is improved through better movement patterns
2. Efficiency is improved through better fuel use
WHAT ARE THE KEY FACTORS THAT AFFECT RUNNING ECONOMY?
· Biomechanics: How you move — smoother, more fluid runners waste less energy.
· Strength and stiffness: Especially in the legs and core; better strength and proper muscle-tendon stiffness can recycle energy better (like springs).
· Aerodynamics: Posture and minimizing wind resistance.
· Shoes: Modern super shoes (like Nike Vaporfly) improve running economy noticeably.
· Fatigue resistance: Staying economical even late in a race when tired.
WHAT ARE THE KEY FACTORS THAT AFFECT RUNNING EFFICIENCY?
· Substrate use : Efficient runners can burn a higher percentage of fat at moderate intensities (especially below lactate threshold). This spares glycogen and delays fatigue, which is critical for long-distance performance.
· Mitochondrial Density and Function. More mitochondria and higher oxidative enzyme activity allows better fat oxidation.
· Aerobic Base: A stronger aerobic system allows for greater fat oxidation at higher intensities.
· Lactate Threshold. A higher lactate threshold allows runners to stay aerobic longer and use more fat for fuel before switching heavily to carbs.
· Muscle Fiber Composition. Type I fibers (slow-twitch) are more metabolically efficient, relying more on aerobic metabolism and fat oxidation. Type II fibers fatigue faster and rely more on glycogen.
HOW TO IMPROVE RUNNING ECONOMY
1. Strength training (especially heavy lifting)
Lifts like squats, deadlifts and lunges build stronger, more efficient muscles and tendons, making your stride more powerful without using more energy.
2. Plyometrics (explosive jumping drills)
Exercises like bounding, skipping, hopping, box jumps improve “muscle-tendon stiffness”, meaning your legs act like better springs, recycling energy with each stride.
3. Running drills and technique work
Drills like high knees, butt kicks, A-skips and B-skips refine your form. They also improve posture, stride mechanics, and ground contact time, all making you smoother and more efficient.
4. Training at race pace or faster
Running intervals, tempo runs and strides at or above your goal pace helps your neuromuscular system get more efficient specifically at the speeds you care about.
5. Losing unnecessary body fat (if needed)
Carrying less non-functional mass improves economy naturally. This doesn’t mean getting dangerously lean — just optimizing body composition for performance.
6. Shoes
Using carbon-plated, high-energy-return shoes (like Nike Vaporfly, Asics Metaspeed, etc.) can improve running economy by 2–4%. Over long distances, that’s a huge difference.
7. Consistency
The more you run (smartly), the more your body adapts to make running movements automatic and efficient. Volume plus smart intensity is the key.
HOW TO IMPROVE RUNNING EFFICIENCY
1. Build the base through long, easy-to-moderate paced endurance runs. “Zone 2”
2. Diets higher in healthy fats and strategically lower in carbohydrates (e.g., periodized low-carb training) can promote fat adaptation. Fasted training can also improve fat oxidation over time (when applied correctly).
3. Improve Lactate Threshold (LT2/ SST/ OBLA) through tempo runs and threshold intervals.
4. Polarized training (80% low intensity, 20% high intensity) supports metabolic flexibility and improves fat-burning capacity.
In summary, a well balanced approach to training and diet using periodization and sound sports science will improve both your running economy AND efficiency. You’ll be pleased to know, if you are doing a training program with Coach Gareth then we always cover both areas anyway!