Running Economy Calculator

About this calculator

Running economy measures how much oxygen your body needs to run at a given speed, expressed as millilitres of O2 per kilogram of body weight per kilometre (ml/kg/km) — the running equivalent of fuel efficiency. It is calculated from your steady-state VO2 (measured during submaximal running on a treadmill or with a portable gas analyzer) divided by your speed, and two runners with identical VO2max can have very different race results if one has meaningfully better economy.

Exercise physiologists and endurance coaches measure running economy in lab testing to explain why some athletes outperform others with the same aerobic ceiling, and elite distance runners typically sit near or below the widely-cited benchmark of about 200 ml/kg/km, with better economy associated with efficient biomechanics, lighter shoes, and years of aerobic base training. It is one of the three classic pillars of distance-running performance alongside VO2max and lactate threshold.

This calculator takes your steady-state VO2 and running speed, computes your running economy in ml/kg/km, and rates it against the typical 200 ml/kg/km benchmark so you can see where your efficiency stands.