You’ve probably noticed it during group runs or races: that one runner who seems to glide effortlessly while you’re working twice as hard to maintain the same pace.
Their breathing appears relaxed, their form looks smooth, and they finish looking like they could run another 10 miles.
Meanwhile, you’re gasping for air and feeling like your legs are made of concrete.
The frustrating truth is that this isn’t just about fitness or training volume; it’s largely about running economy, and the differences often come down to what’s happening in your nervous system.
So, in this article we’re going to…
- Help you understand exactly what running economy is and why it’s so important
- Show you the research on how and why it can improve your running performance
- Give you a specific protocol you can easily implement in your own training to improve your neuromuscular system fast
What Running Economy Really Means
Running economy measures how much oxygen your body consumes at a given pace.
Think of it like fuel efficiency in cars, some runners are like hybrid vehicles, getting incredible “mileage” from each breath, while others burn through oxygen like a gas-guzzling truck.
Research consistently shows [1] that running economy can vary by up to 20-30% between runners of similar fitness levels.
That’s a massive difference that can translate to minutes in a marathon performance.
But here’s what most runners don’t realize: the biggest factor determining your running economy isn’t your cardiovascular fitness or even your biomechanics it’s your nervous system.
The Hidden Role of Motor Unit Recruitment
Your brain doesn’t just tell your legs to “run faster.”
Instead, it orchestrates an incredibly complex symphony of muscle fiber activation called motor unit recruitment.
A motor unit consists of a motor neuron and all the muscle fibers it controls, and efficient runners have mastered the art of recruiting exactly the right motor units at exactly the right time.
Recent research from the University of Colorado [2] used EMG analysis to compare motor unit recruitment patterns between economical and uneconomical runners.
The findings were striking:
- Efficient runners showed more selective activation of their motor units, essentially using only the muscle fibers necessary for the task.
- Less efficient runners, by contrast, activated additional motor units that weren’t needed—like revving your car engine while sitting in park.
The Coordination Problem
This brings us to neuromuscular coordination, which might be the most under appreciated aspect of running performance.
Your nervous system must coordinate the activation of hundreds of muscles with millisecond precision, and small inefficiencies add up dramatically over thousands of steps.
A landmark study published in the Journal of Applied Physiology [3] found that runners with superior economy showed better intermuscular coordination meaning their opposing muscle groups (like quadriceps and hamstrings) worked together more harmoniously.
Poor coordinators showed excessive co-contraction, where antagonist muscles worked against each other, dramatically increasing oxygen consumption.
Think of it like trying to drive with your foot on both the gas and brake pedal simultaneously.
The mechanical work gets done, but at a tremendous energy cost.
Why Your Brain Matters More Than Your Muscles
Here’s where the neuroscience gets really interesting:
Running economy improvements often happen without any changes in muscle strength or cardiovascular fitness.
Researchers at the Norwegian School of Sport Sciences [4] tracked runners through 12 weeks of specific coordination training and found significant improvements in running economy despite no changes in VO2 max or muscle power.
The improvements came entirely from neural adaptations better motor unit recruitment patterns and improved intermuscular coordination.
Your brain literally learned to run more efficiently by optimizing the software that controls your hardware.
The Neuromuscular Efficiency Training Protocol
The good news is that neural efficiency can be trained, and it doesn’t require massive time commitments or complex equipment.
Research suggests that specific training methods can improve your nervous system’s ability to coordinate movement patterns and recruit motor units more selectively.
Plyometric Training for Motor Unit Recruitment
Studies consistently show [5] that explosive plyometric exercises improve motor unit recruitment patterns by teaching your nervous system to activate high-threshold motor units more efficiently.
The key is using exercises that mimic running’s movement patterns while adding an explosive component.
Try incorporating these twice per week after easy runs:
- Single-leg bounds: 3 sets of 20 meters per leg
- Running-specific hops: 3 sets of 10 per leg (forward, lateral, and vertical planes)
- Depth drops to sprint: 5 reps from 12-inch box
Neuromuscular Training for Coordination
Recent research from Japan [6] demonstrated that specific neuromuscular training protocols could improve running economy by enhancing intermuscular coordination.
The protocol focuses on challenging your nervous system’s ability to coordinate complex movement patterns.
Implement this progression 2-3 times per week:
- Week 1-2: Single-leg balance with eyes closed (30 seconds per leg)
- Week 3-4: Single-leg balance with perturbations (partner gently pushes you off balance)
- Week 5-6: Dynamic balance challenges (single leg reaches in multiple planes)
- Week 7+: Running-specific balance challenges (single-leg hops with direction changes)
High-Cadence Interval Training
Perhaps the most runner-specific method for improving neural efficiency involves training at cadences 10-15% higher than your natural rate.
A study in the European Journal of Applied Physiology [7] found that runners who incorporated high-cadence intervals showed significant improvements in neuromuscular coordination and running economy.
Try this protocol once per week:
- Warm up thoroughly with 10 minutes of easy running
- Run 6 x 1 minute at 5K effort with cadence 10-15% higher than normal
- Take 90 seconds of recovery between intervals
- Focus on quick, light foot contacts rather than increased pace
The Timeline for Neural Adaptations
Unlike cardiovascular or muscular adaptations, neural improvements can begin remarkably quickly.
Research shows [8] that measurable changes in motor unit recruitment patterns can occur within 2-3 weeks of consistent neuromuscular training.
However, the most significant improvements in running economy typically appear after 6-8 weeks of consistent practice.
The key is consistency rather than intensity your nervous system adapts through repetition and refinement, not through overwhelming it with excessive stress.
Individual Variation and Realistic Expectations
Unfortunately, like many aspects of training, neural efficiency improvements show substantial individual variation.
Some runners demonstrate dramatic improvements in running economy (5-8% improvements are possible), while others show more modest gains.
Research suggests [9] that runners with initially poor coordination patterns often show the greatest improvements, while already-efficient runners may see smaller gains.
The good news is that even small improvements in running economy translate to meaningful performance benefits over longer distances.
Putting It All Together
The science is clear: running economy depends heavily on your nervous system’s ability to coordinate movement and recruit motor units efficiently.
While you can’t completely overcome genetic differences in neural efficiency, specific training can help optimize your neuromuscular coordination and motor unit recruitment patterns.
The key is incorporating plyometric work, neuromuscular training, and high-cadence intervals into your routine consistently for at least 6-8 weeks.
Remember, this isn’t about running harder it’s about teaching your nervous system to run smarter.
Start with 2-3 sessions per week of the protocols outlined above and pay attention to how your running feels rather than just your times.
Many runners report that improved neural efficiency makes running feel easier and more fluid before they see dramatic time improvements.
Your brain is your most powerful training tool it’s time to start using it more effectively.
