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2013 F-150 XLT 4WD with 5L
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Those poor little 302s! Great for a car but, in my opinion, should have never been put in a 4WD F-150! That said, you can address either issue but not both as more power and fuel economy typically do not go hand-in-hand!

Some simple and inexpensive ideas to get you going is to increase the airflow into your engine. Cold air intakes with better filters and larger throttle bodies help as well as getting all that extra air out of the engine (i.e. headers and larger exhaust pipes).

What is more important to you at this point and, how do you drive your truck?
 
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