Running economy test: what it is and how to assess it in runners

Two runners with the same VO2max can have very different performances in a marathon. Often, the difference lies in running economy: how much each one "spends" (energy, oxygen) to maintain the same pace. It's one of the most important concepts in endurance performance, and while measuring it precisely requires a lab, there are useful field approximations for coaches.

What does this test measure?

Running economy measures the amount of oxygen (or energy) a runner uses to maintain a given speed. An "economical" runner uses fewer resources to run at the same pace as a less economical one, which translates into being able to hold that pace longer or at a lower physiological cost.

Equipment needed

• Running track or treadmill with calibrated speed
• Heart rate monitor
• Stopwatch
• Optional (lab): gas analyzer to measure VO2 directly
• Optional (field): app or GPS watch with power/energy expenditure estimation

Test protocol

Field version (no lab):

1. Warm up for 10-15 minutes
2. The runner maintains a fixed, known submaximal speed (for example, their marathon pace or a comfortable pace around 70-75% of max HR) for 6-10 minutes on a track or calibrated treadmill
3. Record the average heart rate during the last 3-4 minutes at that pace
4. Repeat the test periodically at the exact same speed and compare HR: a lower HR at the same speed indicates an improvement in economy/efficiency (or overall aerobic fitness)

Lab version (if available):

1. The runner runs on a treadmill at 2-3 fixed submaximal speeds for 4-5 minutes each
2. VO2 (ml/kg/min) is measured at steady state for each speed
3. Running economy is expressed as ml of O2 per kg of body weight per km covered (or per minute at a given speed)

Common mistakes

• Comparing running economy between runners with different VO2max values without context (economy is more useful for individual tracking than for comparing between people)
• Not controlling the exact speed between tests (a small pace change significantly distorts HR and consumption)
• Running the test in very different environmental conditions (heat, wind, slope)
• Using different footwear or surfaces between measurements

How to interpret the results

Indicator (at fixed speed)	Interpretation
Lower HR than in previous tests	Improvement in aerobic economy/efficiency
Same or higher HR despite training	Possible plateau, accumulated fatigue, or need to review the plan
Lower VO2 (ml/kg/km) in the lab	Direct improvement in running economy

As a rough lab reference, trained distance runners typically sit around 180-200 ml O2/kg/km, while elite African distance runners can drop below 160 ml O2/kg/km — but the most important thing for a coach is the individual trend over time, not the absolute value.

How it relates to other tests

Running economy is best understood alongside:

• Running threshold test (anaerobic threshold) — economy directly influences the pace that can be sustained at threshold
• Timed 5K run test — an improvement in economy without changes in VO2max usually translates into better 5K times

If a runner improves their 5K time without changes in max HR or estimated VO2max, they've most likely improved their running economy (technique, neuromuscular efficiency).

Track progress with Movalytics

Running economy is hard to "see" without comparing data from several sessions at the same speed. With Movalytics you can log the average HR at a fixed reference pace for each test and visualize the trend over the weeks: if HR drops at the same pace, you have objective evidence that the runner is becoming more efficient, beyond what race times alone might suggest.

Frequently asked questions

Do I need a lab to assess running economy? Not for useful tracking. Measuring HR at a fixed, constant speed over time provides valuable information without needing a gas analyzer. Can running economy be trained? Yes, it improves with aerobic training volume, running technique work, strength training (especially plyometric), and, to a lesser extent, the loss of non-functional body weight. Why can two runners with the same VO2max perform differently? Because one may have better running economy: they need less oxygen to maintain the same pace, which lets them "save" resources to sustain that pace for longer.