Running Economy: Why Some Runners Glide and Others Grind

If you run regularly, you’ve probably noticed it.

Two people running side by side at the same pace, yet one looks relaxed and smooth while the other looks like they’re fighting the ground. That difference often comes down to running economy.

The Problem Most Runners Face

Running economy refers to how much energy you use to maintain a given speed. The better your economy, the less effort you need to run at the same pace.

The problem?

Most runners are told to improve it by “just running more” or tweaking cadence without any real plan. That leads to confusion, frustration, and often injury, especially around the knee.

You end up training harder, not smarter, and wondering why your performance stalls or your knee keeps flaring up.

Why This Matters (Especially for Knees)

Poor running economy increases load.

More energy cost means higher ground reaction forces, poorer force absorption, and inefficient mechanics. Over time, that excess load tends to show up as knee pain, tendon issues, or persistent fatigue.

You deserve a clearer path forward than guesswork and generic advice.

A Better Way Forward

Improving running economy is not about copying elite runners or chasing perfect form. It’s about addressing three fundamentals:

1. Strength

   Strong runners waste less energy. Targeted strength training improves force production and stiffness where you need it, reducing unnecessary movement and load at the knee.

2. Coordination and Control

   Efficient runners control motion through the hip, knee, and ankle rather than collapsing into it. This reduces braking forces and keeps energy moving forward.

3. Appropriate Exposure to Running

   Running economy improves when strength and mechanics are layered into sensible, progressive running volumes, not sudden mileage jumps.

How I Help

At The Knee Physio, I guide runners through a clear, structured plan.

We assess strength, movement, and load tolerance, then build a programme that improves running economy while protecting your knees.

No vague cues.

No one-size-fits-all drills.

Just evidence-informed strength training and progressive running, tailored to you.

The Outcome

When your running economy improves, running feels easier at the same pace.

Your knees tolerate more load.

Your confidence returns.

And instead of grinding through every run, you start moving the way runners are meant to move.

Ready to stop guessing and start running better?

Book your assessment and take the first step toward efficient, resilient running.