I spent the last month testing and reviewing. Garmin Forerunner 970and my biggest disappointment (one of only a few) was that I couldn’t use it to test my running economy, since that requires a heart rate monitor like the Garmins. HRM-600 Chest Strap.. At the same time, it pretty much justifies Garmin’s running economy metric, knowing that it requires key inputs like heart rate, stride length, ground contract time, vertical oscillation, and stride cadence.

The “running economy” is a lot of talk these days. When I asked a running coach (who happens to be a good friend) what separates two athletes with similar cardiovascular fitness, he pointed to the concept of running economy. Now I’m considering buying an extra chest strap, because I’m just as intrigued by that metric.

However, any time a term moves from exercise science to modern buzzword—looking at you, VO2max—mainstream understanding can get damaged along the way, so let’s take a look at what the term means to the average runner, and when it’s worth investing in equipment that can accurately measure it for you.

What does a “moving economy” really mean?

At its core, running economy is straightforward: it measures how much oxygen (and therefore energy) your body uses to run at a given speed. A runner with better economy uses less fuel to cover the same ground. Think of it like fuel efficiency in a car: two cars may have the same engine, but one gets 40 miles per gallon while the other gets 28. And in both cases, your engine isn’t the only thing that matters.

While the economy is running. Real, measurable, and trainableI’ve noticed that “improve your running economy” has become a catch-all phrase attached to everything from $300 carbon-plated shoes to specific breathing techniques. Sadly, it’s not that simple. instead, Science shows That running economy is shaped by factors like muscle fiber composition, tendon stiffness, training history, and even your body’s ability to store elastic energy in connective tissue. Some of these factors respond to training, but others are largely genetic.

How to improve your running economy

The good news is that the most effective strategies are also the simplest – as long as you work on them consistently.

• Run more miles on easy efforts. Just increasing your core volume. One of the most reliable methods To improve your running economy. Tackling miles trains your body to run efficiently, making sure you’re running really easy. Safely Increase your total volume. It means tall and lazy people.

• Include progression, not just breaks. Short bursts (think 20-30 seconds), especially with relaxed technique, teach your nervous system to fire more efficiently. Adding four to six steps after an easy run two or three times a week is a low-risk, high-return habit for improving running economy.

• Power train (with a purpose). Heavy resistance training—especially single-leg work, calf raises, and hip strengthening—is supported a ton. Research to improve the running economy.

• Fix one aspect of your look at a time. Overhauling your trick based on slow-motion video is usually counterproductive. Instead, pick one cue—a slightly higher cadence, a more relaxed jaw, a forward bend from the ankles—and practice it during four weeks of easy runs before adding another.

• Prioritize sleep and recovery. Not surprisingly to anyone who has tried to run while sleep-deprived, runners show less recovery. Economy worse than measured. Remember: Your body adapts during rest, not during runs.

The bottom line

The importance of running the economy remains at its peak, and it’s something you can work to improve. Just remember that these improvements come from weeks, months, and years of consistent work — they can’t be bought with a good pair of running shoes. If you’re looking for a practical framework to start with, try this: Run more easy miles, add speed and strength work, get enough sleep, and vary your form conservatively and deliberately. Once I start accurately measuring my running economy with my Garmin devices, I’ll report back on how it’s working for me.