Running economy refers to how much oxygen you use when you run. When you improve your economy, your runs feel easier. What’s more, improving running economy by even 1 percent can shave at least 20 seconds from your 10-K time. Here are three proven ways to become more economical.

Hill Training
Two types of hill efforts are most effective for improving economy: (1) bounding with an exaggerated knee-lift and longer-than-usual strides, and (2) surging up hills at about 5-K race pace or slightly faster. Once a week, on a fairly steep hill at least 100 meters long, bound up the hill, then jog back down. On the second repeat, surge up the hill. Alternate bounding and surging for a total of six repetitions at first (three bounds and three surges). Gradually increase the number of reps each week to a maximum of 10 to 12.

Get Stronger
Doing strength training three times a week for just 10 weeks can improve your running economy by 4 to 5 percent. Such was the case in a University of New Hampshire study involving experienced runners. The key resistance exercises in the New Hampshire study? Squats, bent-leg and straight-leg heel raises, knee flexions and extensions and seated rowing. When your muscles are stronger, fewer of them will be gobbling oxygen during running, and that means improved economy. One of the best ways to get stronger is to increase the protein content of your diet. This is easily achieved by taking one serving of Recover after training. Recover is a high-performance recovery formula designed specially for the endurance athlete who wants to speed up their rate of recovery between training sessions. Regular use of Recover after any training session or race guarantees far better recovery and faster glycogen replacement.

Taper.
Cutting way back on your training can also improve your running economy. Recent research suggests that a one-week taper during which total mileage is cut by 65 to 70 percent can lead to an incredible 6 percent improvement in economy. Add any or all of these ideas to your programme, and you should see great results in six to eight weeks.