Can you become a more economical and efficient runner by adding just one sprint session per week to your training?
A group of twenty-five well-trained runners (12 men and 13 women, average age 25) participated in a 12-week study where they incorporated one weekly sprint workout into their usual training routine. All participants were already running at least four hours per week. The sprint sessions started with short sprints (e.g., 6 x 30 meters) and gradually increased in distance to 100 meters.
Running Economy (RE) — the amount of oxygen you consume at a given speed — and Leg Stiffness (LS), a key indicator of biomechanical efficiency, were assessed before and after the program at three different paces: 70%, 80%, and 90% of each runner’s 10K race pace. These intensities roughly correspond to slow, moderate, and fast running.
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After 12 weeks, most runners showed measurable improvements, particularly in how efficiently they moved. On average, Running Economy improved by 1–2% across the different paces. Notably, 68% of participants experienced improvements — a significant finding, suggesting that even a small amount of sprint work can positively impact performance.
The most pronounced changes were seen in Leg Stiffness — a biomechanical metric linked to better running performance. Leg stiffness increased substantially in most runners, primarily due to reduced vertical oscillation — in other words, they bounced less with each stride. A more compact, efficient stride accounted for these gains, with 80% of runners showing consistent improvements in this area.
Interestingly, runners who maintained a higher total training volume saw even greater improvements in Running Economy. This indicates that combining sprint training with a solid aerobic base may be particularly effective.
These findings are based on a 2024 study published in Frontiers in Sports and Active Living (PMID: 40190384).
What This Means for Runners
Whether you’re a seasoned runner or still building your base, the takeaway is clear: adding just one sprint session per week can improve your biomechanical efficiency and potentially reduce energy cost. The key benefit appears to be reduced vertical movement — less bouncing up and down means more energy is directed forward.
This type of sprint training is also relatively safe and easy to integrate into a training schedule, especially for runners looking to break through performance plateaus or bring variety to their routines. The most important point: introduce sprinting gradually, especially if you haven’t done this type of work in a while.
