Running Economy Calculator

Analyze your running efficiency and economy metrics

Input Data

VO2 (ml/kg/min)

Velocity (km/h)

Body Weight (kg)

Stride Metrics (optional)

Cadence (spm)

Vert Osc (cm)

GCT (ms)

What is Running Economy?

Running economy measures the oxygen cost (VO2) to run at a given speed. Lower values mean you use less energy to maintain pace - more efficient running.

Running Economy

225.0

ml/kg/km - Average

Economy Analysis

Energy Cost79.5 kcal/km

Power Estimate158 W

Improvement Potential20%

Stride Analysis

Stride Length6667 cm

Steps per km30

Vertical Ratio0.1%

Cadence RatingOptimal

GCT RatingIntermediate

Economy Benchmarks

Elite: <180 ml/kg/km

Excellent: 180-200 ml/kg/km

Good: 200-220 ml/kg/km

Average: 220-250 ml/kg/km

Improvement Tips

Increase cadence to 180+ spm
Reduce vertical oscillation
Include plyometrics training
Run more miles at easy pace
Strengthen hip and glute muscles