How much does drafting actually help in running?

We have all seen it: the pacer gliding ahead, a small train of runners tucked in behind, rhythmically in sync. It looks efficient. It looks fast. But how much does drafting - the art of running close behind someone to reduce wind resistance really help?

The short answer is: yes, it helps. But not nearly as much as the science headlines sometimes suggest.

The theory: three per cent faster?

A group of engineers and sports scientists recently modelled how much air resistance affects elite runners. They used wind tunnels and computational fluid dynamics — the same kind of simulations used in Formula 1 — to work out how much energy is spent pushing against the air.

Their findings were striking. At world-record pace, air resistance accounts for roughly 13.5 per cent of a runner’s total metabolic power. That means in theory, if you can reduce that drag, you can run faster using the same effort.

The study focused on Faith Kipyegon, who broke the women’s mile world record in 2023. The researchers calculated that if she could achieve around 75 per cent drafting effectiveness (one pacer just ahead, one just behind), she could potentially run under four minutes — a 3.19 per cent improvement over her previous best.

A three per cent gain might not sound like much, but for an elite athlete, it is enormous. For an everyday marathon runner, it would mean nearly six minutes faster over 42 kilometres. Even a one per cent benefit is worth about two minutes — and who wouldn’t take that?

The reality: the world isn’t a wind tunnel

But here’s the catch. These figures come from perfect conditions — smooth air flow, ideal pacing, no side winds, and a static formation. In the real world, things get messy.

Road races are chaotic. The wind shifts, the terrain changes, and runners constantly move in and out of packs. Very few people ever run with zero drafting, and almost no one runs in perfect formation for a full race.

So while the theoretical maximum might be three per cent, the practical benefit is likely closer to one per cent, maybe even less.

Still, one per cent is not nothing. It is the difference between just missing your goal time and sneaking under it. And smaller runners who can tuck in behind taller ones tend to see slightly bigger gains.

Why the science is tricky

Simulation studies like this are valuable because they let researchers explore things that are hard to test in real life. But they also rely on assumptions. Change those assumptions, how wind interacts with a runner’s stride, or how stable the air is — and the results shift dramatically.

If drafting really did improve performance by three per cent, it would be nearly impossible to win a race from the front. Even the most dominant track athletes, like Mondo Duplantis, do not outperform their rivals by that margin. Which suggests the model is probably overstating things a little.

The takeaway

If you can draft, it helps. But do not expect miracles. In your next race, try to position yourself smartly, sit just behind a group into a headwind, share the work when it’s gusty, and be aware of your surroundings. You might not gain six minutes, but you might gain sixty seconds — and that’s still science worth paying attention to.

Curious what this looks like mid-race? Watch our video to see how drafting really works on the road

FAQs: How to draft in a race

1. What actually is drafting in running?

Drafting means running close behind another runner so they block some of the wind for you. The runner in front pushes through the air, creating a small pocket of lower pressure behind them. Sitting in that slipstream slightly reduces how much energy you use to hold the same pace.

2. How close do I need to be to get a benefit?

The biggest benefit comes when you are about one metre (roughly an arm’s length) behind the runner in front. Any further back and the effect drops off quickly. Any closer and you risk clipping their heels, so it’s worth practising in training or smaller races before you try it in a big event.

3. Is drafting allowed in marathons and road races?

Yes, absolutely. Drafting is completely legal in all road races and is common among elites. The only exceptions are some triathlon formats where drafting on the bike is banned.

4. Does drafting work in all conditions?

It helps most when you are running into a headwind, or when the course is flat and open. On twisty or sheltered routes, the gains are smaller. If there’s a crosswind, you may get a little more benefit by running slightly to one side rather than directly behind.

5. Should I take turns leading?

If you are running with friends or in a small group, yes. Rotating the lead every few minutes spreads the effort and keeps everyone running more efficiently. Even elite runners and pacers do this in longer track or road races.

6. Can drafting really save me energy?

Yes, but keep it in perspective. In real-world conditions, it’s worth around one per cent, not the three per cent sometimes claimed in wind-tunnel studies. Over a marathon that’s a minute or two at most — not life-changing, but still something most runners would happily take.

7. Any tips for trying it for the first time?

• Practise in training so you get used to the spacing.

• Focus on the runner’s shoulders, not their feet, to stay balanced.

• Stay light on your feet and avoid crowding too close.

• If it’s windy, look for taller runners or small packs moving at your pace.

8. What if I’m the one being drafted?

Take it as a compliment — it means you are pacing well. If it feels uncomfortable, shift slightly to one side or change your line now and then. Most runners don’t mind if someone tucks in politely for a few kilometres.

9. Does drafting work in training too?

It can. Running tempo or interval sessions in small groups helps you hold pace and reduce effort slightly. Just remember that in training, the goal is still to build your own fitness, so mix in solo runs as well.

10. Is there a downside to drafting?

A few. You can trip if you get too close, or lose concentration if you rely too much on others for pacing. And because the effect is small, it’s not worth upsetting your rhythm or comfort just to chase a few seconds. Drafting should make you smoother, not stressed.

Bottom line:

Drafting won’t transform your race, but it can make a small, smart difference — especially in windy conditions or longer events. Use it when you can, but don’t rely on it.