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.
Related topic guides
Protocols and decisions connected to 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).
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).
Effects of High-Intensity Interval Training Versus Sprint Interval Training on Factors Related to Endurance Performance: A Systematic Review and Meta-Analysis.
PMID 41740126 (2026): high, intensity — Running economy, Injury risk (study note for endurance athletes).
Does Hypoxic Training Improve Running Economy and Performance of Elite and Competitive Middle- and Long-Distance Runners? A Systematic Review With Meta-Analysis of Randomized Controlled Trials.
PMID 42302183 (2026): does, hypoxic — 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).
Variability in Running Economy of Kenyan World-Class and European Amateur Male Runners with Advanced Footwear Running Technology: Experimental and Meta-analysis Results.
PMID 36862339 (2023): variability, running — Running economy (study note for endurance athletes).
Biomechanical factors associated with running economy and performance of elite Kenyan distance runners: A systematic review.
PMID 29332730 (2018): biomechanical, factors — 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).
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).
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).
The effects of running shoe longitudinal bending stiffness and midsole energy return on oxygen consumption and ankle mechanics and energetics: A systematic review and meta-analysis.
PMID 40550392 (2025): running, shoe — 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).
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Sources
- Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis.
- The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysis.
- Effects of High-Intensity Interval Training Versus Sprint Interval Training on Factors Related to Endurance Performance: A Systematic Review and Meta-Analysis.
- Does Hypoxic Training Improve Running Economy and Performance of Elite and Competitive Middle- and Long-Distance Runners? A Systematic Review With Meta-Analysis of Randomized Controlled Trials.
- 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.
- Variability in Running Economy of Kenyan World-Class and European Amateur Male Runners with Advanced Footwear Running Technology: Experimental and Meta-analysis Results.
- Biomechanical factors associated with running economy and performance of elite Kenyan distance runners: A systematic review.
- Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis.