Running Economy Guide

What running economy means

Running economy describes the oxygen or energy cost of running at a given submaximal speed. A lower cost under the same standardized conditions is better economy. It is not the same as VO2 max, race pace or running form, and comparisons require the same speed, surface, protocol and measurement method.

Paavolainen et al. explosive-strength trial

Why context matters in HYROX^®

HYROX^® includes eight designated running sections separated by stations. Aerobic fitness is associated with performance in a small simulated-race study, but that study does not isolate running economy as the dominant limiter. Station fatigue, pacing, strength, skill and transitions can change running speed and mechanics.

HYROX^® acute physiology study · HYROX^® Singles Rulebook 2026/27

How it is measured

Laboratories commonly measure oxygen consumption at fixed submaximal speeds after steady state is reached. Field proxies such as heart rate at a pace are influenced by heat, hills, fatigue, hydration and measurement error; they cannot establish economy by themselves. Compare repeated tests only under similar conditions.

Paavolainen et al. explosive-strength trial

Ways it may improve

Consistent running can improve skill and tolerance. Strength or explosive-strength training may improve economy in some runners; one small trial found an improvement without a VO2-max change. This does not establish the same effect size in HYROX^® athletes. Hills, strides and drills may be useful when they match the athlete’s needs, but no single method is mandatory.

Paavolainen et al. explosive-strength trial · ACSM resistance-training position stand 2026

Technique without universal numbers

There is no universally optimal cadence, foot strike, vertical oscillation or stride length. Forcing an arbitrary number may increase cost or symptoms. Use cues that solve an observed problem, preserve comfortable mechanics and change gradually. Shoes can affect an individual’s comfort and cost, but one model or geometry is not best for everyone.

ACSM resistance-training position stand 2026

Plan and monitor

Track comparable submaximal runs, perceived effort and symptoms. Change one main training variable at a time and maintain adequate easy running, harder work and strength according to the wider plan. Stop chasing economy metrics when pain, excessive fatigue or declining technique indicates that load should be reduced.

ACSM resistance-training position stand 2026 · HYROX^® acute physiology study

Frequently asked questions

Is running economy the same as VO2 max?

No. Economy is the cost at a given submaximal speed; VO2 max is maximal oxygen uptake.

Paavolainen et al. explosive-strength trial

What cadence should I use?

There is no universal target. Use a comfortable cadence unless an individual assessment supports change.

Paavolainen et al. explosive-strength trial

Can strength training improve economy?

It may in some runners, but effects depend on population and program and do not guarantee HYROX^® gains.

Paavolainen et al. explosive-strength trial · ACSM resistance-training position stand 2026

Can a watch measure running economy?

It can provide trends and proxies, but direct economy measurement requires controlled oxygen-cost testing.

Paavolainen et al. explosive-strength trial

How quickly does economy improve?

The response varies; no fixed HYROX^®-specific timeline or percentage is established.

Paavolainen et al. explosive-strength trial