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Running Power Calculator

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

About Running Power Calculator

Running power models the metabolic cost as a horizontal term of roughly 0.98 J per kilogram per metre plus a climbing term for vertical work. At 12 km/h a 70 kg runner produces about 229 W on the flat, rising with gradient. Power meters use this kind of model because it responds instantly to hills, unlike heart rate.

Formulas

Horizontal power

P = 0.98 x mass x velocity

Climbing power

P = m g v x grade x efficiency term

Worked example

With the default values below, Running Power Calculator returns Running Power of 231.5. Change any input above and every figure here is recalculated in your browser.

Inputs used

Body weight plus kitminimum 1 kg
70 kg
Running speedminimum 0.1 km/h
12 km/h
Gradientaccepts -20–30 %
0.5 %

Results

Running Power
231.5 W
Power To Weight
3.308 W/kg
Horizontal Component
228.7 W
Climbing Component
2.9 W

Step by step

  1. 1Values used
  2. 2Horizontal power
  3. 3Climbing power
  4. 4Running Power= 231.5 W
  5. 5Power To Weight= 3.308 W/kg
  6. 6Horizontal Component= 228.7 W
  7. 7Climbing Component= 2.9 W

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 3 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

Is running power comparable to cycling power?

No. Cycling power is measured mechanical output at the crank; running power is a model of metabolic cost, so the numbers are not interchangeable.

Why use power rather than pace?

Because it stays consistent on hills and in wind, where pace misrepresents effort and heart rate lags behind.

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