Work out running economy instantly with clear inputs, formula shown and shareable results.
Running economy is the oxygen cost of covering a given distance, normally quoted in millilitres per kilogram per kilometre. 45 ml/kg/min at 14 km/h works out at 193 ml/kg/km - elite territory, since most runners sit between 200 and 230. Two athletes with identical VO2 max can differ by 10% in race pace on economy alone.
Running economy
economy = VO2 / speed in m/min x 1000
Energy cost
kcal/km = economy / 1000 x 5 x body mass
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Heavy strength training, plyometrics, high mileage and running at race pace all help. Lighter shoes and lower body mass help too.
Because performance is the product of capacity and efficiency. A better economy lets you run the same pace at a lower fraction of your maximum.