What is running power?

Running power is the rate of energy expenditure measured in watts. Unlike cycling power which can be directly measured, running power is estimated from factors like speed, gradient, body weight and wind resistance.

What is a good running power output?

Running power depends heavily on weight and speed. Typical values: easy run 200-250W, tempo 250-320W, 5K race effort 300-400W. Power-to-weight ratios of 3.5-4.5 W/kg are typical for trained runners.

How does gradient affect running power?

Running uphill dramatically increases power demand. A 5% gradient can increase power output by 30-40% at the same speed. This is why runners slow down significantly on hills — to maintain a sustainable power output.

Is power-based training useful for runners?

Yes. Power is responsive to terrain and conditions, giving a more consistent measure of effort than pace. Running power meters (Stryd, Garmin) are becoming popular for training and racing by effort rather than pace.

RunCalcs

Power Calculator — Running Power in Watts

Estimate your running power output in watts from pace, weight and conditions.

Pace (Minutes)

Pace (Seconds)

Body Weight

Gradient

Headwind Speed (- for tailwind)

How We Calculate This

Running Power Estimation

Total running power is the sum of three components:

P_flat = Cost of Transport x Mass x Speed

P_hill = Mass x g x Speed x sin(gradient)

P_wind = 0.5 x Cd x Area x Air Density x (Speed + Wind)^2 x Speed

Total Power = P_flat + P_hill + P_wind

The cost of transport for running is approximately 4.1 J/kg/m. The equivalent flat pace shows what pace on flat ground would require the same power output.

Frequently Asked Questions

Related Calculators

Steps to Distance Calculator

Convert step count to distance based on your stride length.

Cadence Calculator

Calculate your running cadence in steps per minute.

Stride Frequency Calculator

Calculate stride frequency and its relationship to speed.

Ground Contact Calculator

Estimate ground contact time from pace and cadence data.

Vertical Oscillation Calculator

Calculate vertical oscillation and its efficiency impact.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.