What is running economy?

Running economy measures how much oxygen (and energy) you use to run at a given pace. Better running economy means you use less energy at the same speed, allowing you to run faster or longer before fatiguing.

How is running economy measured?

In a lab, running economy is measured as ml of oxygen consumed per kg of body weight per km (ml O2/kg/km). Values of 180-200 indicate excellent economy, while 220-250 is typical for recreational runners.

Can I improve my running economy?

Yes. Running economy improves with consistent training, strength work (especially plyometrics), good running form, appropriate cadence, and simply more years of running. Weight loss also improves economy if the weight lost is excess fat.

Is running economy more important than VO2 max?

Both matter. VO2 max sets your ceiling, but running economy determines how fast you can run at a percentage of that ceiling. Two runners with the same VO2 max can have very different race times due to economy differences.

RunCalcs

Running Economy Calculator — Estimate Running Efficiency

Estimate your running economy from VO2 max and pace data.

VO2 Max

Running Pace (Minutes)

Running Pace (Seconds)

Body Weight

Gender

How We Calculate This

Running Economy Calculation

Running economy is estimated using the ACSM metabolic equation for running:

VO2 at Speed = 3.5 + (Speed in m/min x 0.2) ml/kg/min

Oxygen Cost per km = VO2 at Speed x Time per km (min)

Energy Cost = Oxygen Cost x 0.005 kcal/ml O2

The percentage of VO2 max shows how hard you are working relative to your aerobic capacity.

Frequently Asked Questions

Related Calculators

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Cadence Calculator

Calculate your running cadence in steps per minute.

Stride Frequency Calculator

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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.