In the quest for improved running performance, athletes often focus on building endurance and increasing speed. However, one critical metric that deserves equal attention is running economy—a measure of how efficiently you use energy while running. Garmin’s Running Economy feature provides valuable insights into this crucial performance factor, helping runners of all levels optimize their efficiency and reach their full potential.

What is Running Economy?

Running economy is a personal measure of the energy cost of aerobic running. It reflects how efficiently your body converts energy into forward motion—essentially, how much fuel you burn to cover a given distance at a specific pace.

On compatible Garmin devices, running economy is expressed in milliliters of oxygen consumed per kilogram of body weight per kilometer (ml/kg/km). When interpreting running economy, remember that lower numbers are better, as they indicate less energy used to maintain your pace.

To put this in perspective, elite runners typically have excellent running economy, often in the range of 180-200 ml/kg/km. Recreational runners might see numbers in the 210-240 ml/kg/km range or higher, depending on their experience and training history.

Why Running Economy Matters

Running economy is a game-changer for performance for several reasons:

  1. Performance differentiator: For two runners with identical VO2 max values (aerobic capacity), the one with better running economy will typically have the advantage, using less energy to sustain the same pace.

  2. Endurance impact: More economical running means less energy expended with each step, allowing you to run longer before fatigue sets in.

  3. Race performance: Improved running economy directly translates to faster potential race times at the same perceived effort level.

  4. Recovery benefits: Running more efficiently reduces the overall stress on your body, potentially leading to quicker recovery between workouts.

  5. Injury prevention: Often, more economical running form involves less unnecessary movement, which can reduce stress on joints and muscles.

How Garmin Measures Your Running Economy

To receive your running economy estimate, you’ll need to record runs using either run or track run mode with a compatible Garmin device paired with an accessory capable of measuring step speed loss (such as the HRM-Pro series heart rate monitors).

The calculation draws on multiple data inputs, including:

  • Heart rate
  • Running speed
  • Stride length
  • Ground contact time
  • Vertical oscillation
  • Step speed loss (a measure of how much you slow down when your foot hits the ground)

All these inputs are analyzed within the context of your overall training history, providing a comprehensive picture of your running efficiency.

For the most accurate measurements:

  • Ensure your height and weight are set correctly in your user profile
  • Sync your device with the Garmin Connect™ app regularly
  • Record runs on relatively flat terrain for the most accurate assessment

Running economy is not based on data from a single run—expect to record at least 4 to 5 runs before receiving your first estimate. This multi-run approach ensures the insight you receive genuinely reflects your true performance characteristics.

It’s important to note that not all runs contribute equally to your running economy calculation:

  • Easy runs of at least 30 minutes on tracks or flat terrain provide the best data
  • Indoor runs and trail runs are excluded from the calculation
  • Runs recorded with a pack weight are also excluded to ensure quality feedback

Factors That Influence Running Economy

Your running economy is shaped by both genetic and trainable factors:

Genetic Factors

  • Muscle fiber composition
  • Body proportions
  • Tendon elasticity
  • Natural biomechanics

Trainable Factors

  • Running form and technique
  • Muscle strength and power
  • Flexibility and mobility
  • Cardiorespiratory efficiency
  • Neuromuscular coordination
  • Core stability

The combination of these factors produces your unique running economy profile. While you can’t change your genetic makeup, the trainable aspects offer significant room for improvement regardless of your current level.

Improving Your Running Economy

Since running economy has trainable components, every runner can improve their efficiency with dedicated work. Here are evidence-based strategies:

1. Consistent Training Volume

The most fundamental way to improve running economy is simply to run more. Gradually increasing your weekly mileage helps your body adapt to the specific demands of running, enhancing both physiological and biomechanical efficiency.

As a general rule, the more you run (within your body’s capacity to adapt), the more economical your running becomes. This is especially true for newer runners, who often see dramatic improvements in running economy during their first few years of training.

2. Strength Training

Research consistently shows that strength training improves running economy through several mechanisms:

  • Enhanced muscle force production
  • Improved neuromuscular recruitment
  • Greater core stability
  • Better power transfer through the kinetic chain

Focus on compound lower-body exercises like squats, lunges, and deadlifts, along with core strengthening work. Even 2-3 sessions per week can yield significant benefits.

3. High-Intensity Running

Short, fast efforts help improve running economy by:

  • Refining neuromuscular coordination
  • Increasing muscle power
  • Enhancing muscle stiffness (which improves elastic energy return)
  • Optimizing running form at higher speeds

Incorporate hill sprints, track workouts, or fartlek training into your routine once or twice weekly.

4. Plyometric Training

Plyometric exercises—like box jumps, bounding, and jump squats—develop explosive power and improve the stretch-shortening cycle that’s crucial for efficient running. This type of training enhances the elasticity of your tendons and muscles, allowing them to store and release energy more effectively with each stride.

5. Form Refinement

While your natural running form is largely determined by your individual biomechanics, certain adjustments can help improve efficiency:

  • Maintaining proper posture
  • Reducing excessive vertical oscillation
  • Optimizing cadence (often around 170-180 steps per minute)
  • Landing with feet closer to your center of mass

However, rather than forcing dramatic form changes, focus on small, gradual adjustments guided by how they feel during your runs.

Expectations for Improvement

The rate at which you can improve your running economy varies based on your experience level:

  • New runners often see rapid improvements as they naturally find more efficient movement patterns
  • Returning runners typically regain their previous efficiency relatively quickly
  • Experienced runners generally see smaller, more incremental changes that require sustained effort over longer periods

For seasoned athletes, improvements of even 1-2% in running economy can translate to meaningful performance gains, particularly in longer races.

Compatible Garmin Devices

Running Economy measurement is available on select Garmin devices when paired with compatible accessories:

  • Forerunner 955, 965, and 970 series
  • Fenix 7 and 8 series
  • Epix (Gen 2 and newer)
  • Other advanced Garmin watches

These devices must be paired with heart rate monitors capable of measuring running dynamics and step speed loss, such as:

  • HRM-Pro Plus
  • HRM-Pro
  • HRM-Run
  • Running Dynamics Pod

Making the Most of Your Running Economy Data

To effectively use running economy insights:

  1. Establish a baseline: Record several runs on similar terrain to determine your current efficiency level

  2. Track changes over time: Look for improvements over months rather than day-to-day fluctuations

  3. Compare similar conditions: Evaluate runs on similar terrain and in comparable weather conditions

  4. Consider it alongside other metrics: View running economy in conjunction with VO2 max, lactate threshold, and other performance indicators

  5. Focus on long-term trends: Remember that sustainable improvements develop gradually through consistent training

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