How to improve your running, without running more
- 3 days ago
- 4 min read
Are you a runner looking to improve your performance or avoid injury? Maybe you want to start running as the weather gets warmer? The first step towards these goals is improving your running economy. Running economy is the energetic cost of running, determined by a summation of multiple factors: technique, tissue strength, neuromuscular coordination, metabolic and cardiopulmonary efficiency, body composition, footwear, and more. Essentially these factors determine your oxygen and energy needs at a constant, sustainable running speed. As these factors improve, the movement becomes more efficient, the strain on your aerobic energy system is decreased, and therefore the same movement “costs” less energy. This article will focus on improving your running economy via alternate training methods and some other non-training related factors too.
Strength Training
Of course, we are going to start with strength training as the first method to improve running economy and performance. Strength (resistance) training improves overall tissue quality, including muscles, connective tissue, and bones. Stronger tissues, especially muscle and ligaments, are stiffer and more stable upon ground impact. This leads to a preservation of energy via less wasted movement. You also benefit from an improved stretch-shortening cycle (SSC), which is the function of muscle that gives it an elastic property. As your foot strikes the ground, it absorbs the forces that are generated called Ground Reaction Forces. A strong, stiff limb can utilize the SSC and reuse these forces to act as a spring, propelling you into your swing and flight phase (when the leg is off of the ground, preparing for the next step).
Many studies have shown the benefits of resistance training and plyometrics on running performance. Multiple varieties of resistance training can help, especially high load training (80%+) and plyometrics, but all modalities can help in some way. If you are currently a runner, strength training can be a good addition to your training, improving running performance without running more. If you are not yet a runner and are thinking of becoming one, strength training can give you a strong foundation to build upon. Here are some example exercises you can utilize:
Squats / Split Squats
Calf Raises
Pogo Hops
Anti-Rotation Holds
Mobility Training
Mobility training and strength training go hand in hand. Mobility is the ability of a joint to actively move through a range of motion. Muscles are what cause the active motion, and a stronger muscle can create more range of motion than a weaker one. How does this improve running economy? Mobile hips and ankles lead to an optimal stride, less muscle compensations, and improved elastic energy return, all combining to reduce the energetic cost of each stride. Mobility training can also prevent injury via reduced compensations which can keep you running consistently.
Flexibility training and static stretching can be beneficial too. Stretching consistently will allow your nervous system to tolerate deeper ranges of motion for the tissues being stretched. This can bring many of the same benefits as mobility training, but it is important to understand the difference between the two, and to use them together. Here are some mobility and flexibility exercise examples:
Hip Flexion and Hip Extension PAIL/RAILs
World’s Greatest Stretch
Calf Stretch
Gear (Shoes)
Footwear is a crucial component to a runner’s performance and health. Poor or incorrect footwear can lead to joint instability, improper technique, and eventually pain. If you have pain while running, finding the correct footwear for yourself may be a solution. Talk with your trainer to see what they recommend, or go get a foot analysis. Method Fitness partners with Road Runner Sports, who have a Fit Finder tool to help you choose correctly. You can also go to one of their locations and speak with an employee. On April 11, 2026, there will be a shoe fitting event at their Pentagon City location. Method Fitness Clients receive a 10% discount!
In terms of running performance, modern shoes have springy midsoles which return energy back into the following stride. There are also carbon fiber plates that reduce foot movement, therefore reducing strain of the calves. Lastly, modern shoes have become lighter in weight, requiring less energy to move. These factors combined reduce the energetic cost of running, which can lead to improved running performance. Shoes break down over time, reducing their performance benefits and possibly increasing overuse injury risk, so it is important to replace your shoes when needed.
Conclusion
Running economy is complex and multifactorial and there are many ways to improve it. An analogy that helps conceptualize this is to think of your body as a racecar. Your skill is the driver, and your body is the car. Skill is the most important aspect of running, similar to lifting weights. Alongside improving your running technique, improving your strength, mobility, and gear are great ways to improve your car.
Lastly, if you have ever sustained a running related injury and have switched to strength training, you may be in a better place to start running again now that you are stronger and likely more resilient. Ask your trainer for specific exercises to complement your training or prepare you for running again!
Resources
For the proud nerds reading this, here are some additional resources to dive into!
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