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Running Economy Calculator

See how efficiently you run by turning your VO2 and speed into a running-economy value.

Result

225.00

How it is calculated

The tool converts the oxygen uptake you measured at a steady pace into the oxygen cost of one kilometre. RE = VO2 × 60 / speed. VO2 is in ml of oxygen per kg of body mass per minute, speed is in km/h, and the result is in ml of oxygen per kg per km (ml/kg/km). The factor 60 turns km/h into km per minute so the minutes cancel out. Speed must be between 3 and 30 km/h; outside that range there is no result. A lower number means a cheaper, more economical run at that speed. It returns the single number to two decimals and no good, average or poor label. The VO2 has to come from a steady submaximal effort at that exact speed, such as a lab test, for the number to mean anything.

Worked example

A runner uses 45 ml/kg/min of oxygen at a steady 12 km/h. At 12 km/h the runner covers 12 / 60 = 0.2 km per minute. Oxygen cost = 45 / 0.2 = 225 ml per kg per km. The same calculation written with the formula: 45 × 60 / 12 = 225.00. Result: running economy 225.00 ml/kg/km.

Try this example →

Common mistakes

  • Using your VO2max instead of the VO2 measured at the steady pace. The value is meant for a submaximal speed, so a maximum number gives a figure that does not describe your efficiency.
  • Pairing a VO2 from one speed with a different speed, such as a watch average over a whole run. The two must come from the same steady effort.
  • Entering pace (min/km) instead of speed in km/h. A 5:00 min/km pace is 12 km/h, so convert first: typing 5 passes the 3 to 30 km/h check and gives 540.00 instead of 225.00 for VO2 45. Only speeds below 3 or above 30, such as 2.8 m/s, are caught.
  • Entering VO2 in litres per minute (3.2) instead of ml per kg per minute. The field is already per kilogram of body mass.
  • Comparing a lab number with a figure from a smartwatch estimate. Watch VO2 values are modelled and may differ a lot from a gas-analysis test, which makes the comparison between them meaningless.

Sources

About this calculator

Running economy measures how much oxygen a runner consumes to sustain a given submaximal pace, expressed as milliliters of oxygen per kilogram of body weight per kilometer — essentially a fuel-efficiency rating for running, distinct from VO2max, which measures the ceiling on oxygen uptake rather than how efficiently that oxygen is used at race pace. Two runners can have identical VO2max values yet very different race performances if one has meaningfully better running economy, since the more economical runner burns less oxygen — and therefore less energy — to hold the same pace.

Exercise physiologists and endurance coaches use running economy, alongside VO2max and lactate threshold, as one of the three classic pillars explaining distance-running performance, and it's a key reason why training elements like strength work, running form drills and high-volume easy mileage matter even for athletes whose VO2max is already near its genetic ceiling — economy can still improve through years of training. It's most directly measured with treadmill gas-exchange testing but can be estimated from known VO2 and pace.

This calculator takes your oxygen consumption (VO2) and running speed, and returns your running economy value in millilitres of oxygen per kilogram per kilometre. It gives the number only, with no rating, so compare it with your own earlier results; a lower value means a more economical runner.

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