Running Economy
10 articles
TrainingAugust 16, 2026 · 10 MIN
Strength Training for Distance Runners: The Evidence-Based Program
Runners who add 2–3 strength sessions per week reduce injury rates by 50% and improve running economy by 2–8%. This guide covers the exact exercises, sets, reps, and periodisation for endurance athletes.
TrainingAugust 6, 2026 · 7 MIN
Strength Training for Runners: A 12-Week Program That Actually Works
Running more is not always the answer. Two sessions of targeted strength work per week improves running economy by 2–8%, reduces injury risk by up to 50%, and builds the structural durability that pure mileage cannot provide.
TrainingAugust 3, 2026 · 7 MIN
Heel Strike vs Midfoot vs Forefoot Running: What the Evidence Actually Says
The debate over foot strike pattern has generated strong opinions and weak evidence. Here is what peer-reviewed research actually shows about injury risk, running economy, and whether you should try to change how your foot lands.
TrainingAugust 1, 2026 · 7 MIN
Hill Repeat Training for Runners: Protocols, Benefits, and Race-Specific Application
Hill repeats build power, running economy, and VO₂max simultaneously — with 20–30% lower impact forces than flat speed work. Complete protocol guide for short hills, long hills, and race-course-specific integration.
TrainingJuly 27, 2026 · 7 MIN
Core Strength for Endurance Athletes: The Evidence-Based Approach
Eight weeks of structured core training improved running economy by 4.7% in competitive distance runners — equivalent to a 3-minute marathon improvement. Here is the science and a practical 20-minute program.
TrainingJuly 26, 2026 · 8 MIN
Running Form Drills: 6 Exercises to Improve Running Economy and Reduce Injury Risk
Running form drills are neuromuscular exercises that reinforce efficient movement patterns, improve coordination, and build the specific strength that sustains good form under fatigue. They take 10 minutes and pay dividends across every training run.
TrainingJuly 24, 2026 · 7 MIN
Running Strides: The Overlooked Speed Tool for Endurance Runners
Strides are 20-second controlled accelerations that improve neuromuscular efficiency, running economy, and leg turnover without adding meaningful training stress. Most endurance runners should be doing them — and most don't.
TrainingJuly 8, 2026 · 7 MIN
Running Cadence: The Science of Stride Rate and Why 180 Steps per Minute Is Misunderstood
Running cadence affects ground contact time, vertical oscillation, and injury risk — but the oft-cited 180 spm target is a misread of the original research. Here's what the data actually says and how to optimise your cadence.
TrainingJune 25, 2026 · 7 MIN
Plyometric Training for Runners: How Jump Training Builds Speed, Economy, and Resilience
Plyometrics are not just for sprinters. Endurance runners who add targeted plyometric sessions to their training show measurable improvements in running economy, stride power, and injury resilience — without the bulk that traditional strength training can produce.
TrainingJune 15, 2026 · 8 MIN
Running Economy: Why Two Runners With the Same VO2max Run Different Times
Running economy — the oxygen cost at a given pace — varies by up to 20% between runners of equal aerobic capacity. Here's what drives those differences and what you can actually change.