What is running economy?

Running economy is the oxygen consumption (mL/kg/km) required to maintain a given submaximal speed. Elite distance runners typically have values of 170–210 mL/kg/km. Better economy means the same speed requires less energy.

How do you improve running economy?

Plyometric training, strength work, optimal cadence (170–180 spm), and lightweight footwear each improve economy by 2–8%. Elite Kenyan runners' exceptional economy stems from high plyometric capacity and narrow limb segments.

Running Economy Calculator

Calculate running economy (oxygen cost per kg per km) from VO2 and speed data. Compare efficiency across paces and training phases.

Core Tools

Distance covered in 12 minutes (meters)

🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How It Works

Calculate running economy (oxygen cost per kg per km) from VO2 and speed data. Compare efficiency across paces and training phases

Each component has a specific meaning:

VO2 — The vo2 recorded for the scenario being assessed.
Speed data — The speed data recorded for the scenario being assessed.

Note: Interpret the running economy result against the thresholds and context described above.

How to Use

Enter the VO2, speed data for the scenario you are assessing. Calculate running economy (oxygen cost per kg per km) from VO2 and speed data. Compare efficiency across paces and training phases. Use the running economy result to inform your calculation.

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