Garmin’s New Chapter in Running Science – A Full Introduction to the Running Economy Feature
Since the release of Garmin’s first fitness GPS watch in 2003 and the introduction of Running Dynamics in 2013, Garmin has continued to set the standard in the field of running science. In 2025, we are proud to launch the world’s first running smartwatch capable of quantifying “Running Economy.”
If you’re a serious runner, you’ve probably heard the term “Running Economy.”
Running Economy is one of the key indicators of aerobic running performance, reflecting how efficiently your body converts energy into actual running output. The quality of one’s Running Economy can explain performance differences among elite runners and is as impactful as the traditional metric VO₂max. As a core predictor of long-distance performance, its correlation with race results has been supported by over half a century of empirical research.
What is Running Economy?
Running Economy is classically defined as the oxygen consumption at a steady state at a given running speed, expressed as the number of milliliters of oxygen consumed per kilogram of body weight per kilometer (ml/kg/km). When interpreting this metric, the lower the value, the better— indicating that less energy is used.
If you imagine yourself as a vehicle, oxygen is the fuel your body uses during running. So this metric essentially measures “how much fuel you burn to drive one kilometer”—think of it as the human body’s version of fuel efficiency.
For example, a lower Running Economy value (such as 190 ml/kg/km) means the runner uses less oxygen per kilometer, like a fuel-efficient car that needs only a small amount of fuel to go the same distance.
On the other hand, a higher Running Economy value (like 220 ml/kg/km) indicates that more oxygen is needed to cover each kilometer, like a gas-guzzling car.
Just as a car with better aerodynamic design and engine efficiency consumes less fuel, a runner’s form, muscle coordination, cadence, and other factors affect their oxygen efficiency, which in turn affects their Running Economy. Improving Running Economy is like upgrading your “engine” to run more smoothly and efficiently, enabling you to run longer and more comfortably at the same speed.
Simply put, if two runners have similar aerobic fitness, the one with better Running Economy is likely to perform better, as they can maintain the same pace with less energy expenditure.
How does Garmin measure Running Economy?
With the new Forerunner 970 smartwatch and the HRM 600 heart rate strap, runners can now easily access their Running Economy metrics right on their wrist.
These two devices analyze a variety of physiological and biomechanical data during your run—including heart rate, cadence, stride length, ground contact time, vertical oscillation, and a key new metric called “Speed Loss,” which captures how much your speed decreases upon each footstrike—to calculate your Running Economy.
In addition, the system not only analyzes current data but also references your training history, and presents the result using a color-coded seven-level scale, making it easy to see your current level and whether you’re improving.
Here are a few steps to help you measure your Running Economy accurately:
- Make sure your height and weight are entered correctly and sync your watch and heart rate strap regularly with Garmin Connect.
- Running Economy is not calculated based on a single workout, so typically it requires data from at least 4 to 5 runs before the first estimate becomes available. Combining multiple sessions ensures more accurate and meaningful results.
- Since Running Economy focuses on aerobic performance, not all runs contribute equally to its calculation. Indoor runs and trail runs are excluded from the estimation process. The best way to collect accurate data is to do an easy run of at least 30 minutes on a track or relatively flat terrain.
Improving Running Economy
Generally speaking, the more you run, the better your Running Economy becomes.
As mileage and experience accumulate, runners tend to develop a more efficient stride that suits them. Of course, beginners tend to improve quickly, while experienced runners may progress more slowly.
Running Economy can be improved through training. Factors such as running form, flexibility, cardiovascular function, metabolism, and neuromuscular efficiency all contribute, meaning each runner will have their own unique path to improvement. If you’re a beginner, this feature can help you build a personal progress benchmark during your learning phase. On the other hand, if you’ve joined a running group or class, added strength training to your routine, or even just switched to a new pair of shoes, this feature can help you assess whether those changes are truly effective.
In conclusion, for runners who strive to improve, understanding your Running Economy not only helps you become more aware of your running efficiency, but also allows you to monitor whether you are progressing or plateauing—and identify the bottlenecks in your fitness. All of Garmin’s running science technologies ultimately aim to help you run farther, faster, and with less effort.
