Running Economy Calculator
Calculate your running economy — the oxygen and energy cost of running a kilometre — from your VO2 at a given pace.
How it works
Running economy = VO₂(ml/kg/min) ÷ speed(km/min) · energy = economy ÷ 1000 × 5 kcal/kg/km
Running economy is how much oxygen you burn to cover a set distance at a submaximal pace, expressed as millilitres of O₂ per kilogram per kilometre. Two runners with the same VO₂max can perform very differently if one is more economical, so economy is a key driver of distance performance alongside VO₂max and lactate threshold. Because roughly 5 kcal of energy is released per litre of oxygen consumed, the same figure converts directly into the calories your muscles spend per kilometre.
Worked example
A runner measuring 45 ml/kg/min at 12 km/h: 12 km/h is 0.2 km/min, so economy = 45 ÷ 0.2 = 225 ml/kg/km. That is 225 ÷ 1000 × 5 ≈ 1.13 kcal/kg/km, or about 79 kcal/km for a 70 kg runner.
Sources: Running economy (overview)
Frequently asked questions
What is a good running economy value?
Well-trained distance runners often fall around 180–210 ml/kg/km, while recreational runners are frequently above 220. Lower is better because it means less oxygen — and less energy — for the same speed.
How do I improve running economy?
Consistent mileage, strength and plyometric work, running-specific drills and reducing excess vertical bounce all tend to lower oxygen cost over time. Lighter, well-fitted footwear can help too.
Where do I get my VO₂ at a given pace?
A lab treadmill test with a metabolic cart is the gold standard, but some GPS watches and the ACSM running equation give usable estimates you can enter here.
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Educational estimate only — not medical advice. Individual needs vary; consult a qualified professional before making health decisions.