Running Economy Calculator

Work out running economy instantly with clear inputs, formula shown and shareable results.

About Running Economy Calculator

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.

Formulas

Running economy

economy = VO2 / speed in m/min x 1000

Energy cost

kcal/km = economy / 1000 x 5 x body mass

Worked example

With the default values below, Running Economy Calculator returns Running Economy of 192.9. Change any input above and every figure here is recalculated in your browser.

Inputs used

Oxygen uptake at the test speedminimum 0.1 ml/(kg min): 45 ml/(kg min)
Test speedminimum 0.1 km/h: 14 km/h
Body weightminimum 1 kg: 65 kg

Results

Running Economy: 192.9 ml/(kg km)
Energy Cost Per Kilometre: 62.68 kcal/km
Assessment: Good economy
Absolute Oxygen Uptake: 2,925 ml/min

Step by step

1Values used
2Running economy
3Energy cost
4Running Economy= 192.9 ml/(kg km)
5Energy Cost Per Kilometre= 62.68 kcal/km
6Assessment= Good economy
7Absolute Oxygen Uptake= 2,925 ml/min

Assumptions and limits

The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
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.
This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

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.

Frequently Asked Questions

How do I improve economy?

Heavy strength training, plyometrics, high mileage and running at race pace all help. Lighter shoes and lower body mass help too.

Why does economy matter as much as VO2 max?

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.