Outcome
Running economy
Economy is the cost of speed. Small improvements compound over long races.
What to do first
- • Add strength and short hill sprints (low volume, high quality).
- • Use strides and relaxed fast running to keep mechanics efficient.
- • Avoid big form overhauls close to a race.
Top topic pages
Protocols + decision rules that move this outcome.
Study library (reference)
Studies that measured this outcome.
Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis.
PMID 38165636 (2024): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).
Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials.
PMID 26694507 (2016): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).
Strategies to improve running economy.
PMID 25164465 (2015): strategies, improve — Running economy (study note for endurance athletes).
The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis.
PMID 38627351 (2024): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).
The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis.
PMID 40153564 (2025): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).
Adaptation of Running Biomechanics to Repeated Barefoot Running: A Randomized Controlled Study.
PMID 31166116 (2019): cadence, foot strike — Running economy (study note for endurance athletes).
Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis.
PMID 36370207 (2022): resistance training, plyometric — Running economy, Injury risk (study note for endurance athletes).
Running Technique is an Important Component of Running Economy and Performance.
PMID 28263283 (2017): stride — Running economy (study note for endurance athletes).
The effect of strength training on performance in endurance athletes.
PMID 24532151 (2014): strength training, neuromuscular — Running economy, Injury risk (study note for endurance athletes).
Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy.
PMID 26816209 (2016): stride, ground reaction — Running economy (study note for endurance athletes).
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis.
PMID 27497600 (2017): strength training, neuromuscular — Running economy, Injury risk (study note for endurance athletes).
Running economy: measurement, norms, and determining factors.
PMID 27747844 (2015): running, economy — Running economy (study note for endurance athletes).
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Strength training for running economy: what to do (without ruining your runs)
Evidence-informed protocol: Strength training for running economy: what to do (without ruining your runs). Practical steps, who it helps, and what to watch out for.
Effect of Strength Training Programs in Middle- and L… (PMID 38165636)
PMID 38165636 (2024): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).
Effects of Strength Training on Running Economy in Hi… (PMID 26694507)
PMID 26694507 (2016): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).
Strategies to improve running economy. (PMID 25164465)
PMID 25164465 (2015): strategies, improve — Running economy (study note for endurance athletes).
The Effect of Strength Training Methods on Middle-Dis… (PMID 38627351)
PMID 38627351 (2024): strength training, plyometric — Running economy, Injury risk (study note for endurance athletes).