Running Economy Calculator
Running economy measures how much oxygen you use to run at a given speed: the lower your oxygen cost, the more economical you are. It is usually expressed as millilitres of oxygen per kilogram of bodyweight per kilometre travelled. Two runners with the same VO2 max can differ markedly in economy, which strongly influences distance performance. Enter your VO2 at a steady running speed and your speed to compute your running economy.
Running economy formula
Speed in m/min = speed(km/h) * 1000 / 60
Economy = VO2(ml/kg/min) / speed(m/min) * 1000
Result is ml of oxygen per kg per km; lower is better
Dividing oxygen uptake per minute by distance covered per minute gives oxygen used per metre; scaling to a kilometre gives the common ml/kg/km figure. A lower number means you use less oxygen to cover the same distance.
Worked example
Running at 12 km/h with a steady-state VO2 of 45 ml/kg/min: speed = 12*1000/60 = 200 m/min. Economy = 45 / 200 * 1000 = 225.00 ml/kg/km. Oxygen cost per metre = 0.23 ml/kg/m.
Frequently asked questions
What is a good running economy?
Trained distance runners often use roughly 180 to 220 ml of oxygen per kilogram per kilometre at submaximal speeds, with lower values reflecting better economy. Values vary with speed, technique and measurement conditions, so compare like with like.
How is VO2 at speed measured?
It is measured during a steady submaximal run with a metabolic cart or estimated from validated treadmill equations. The run must be at a steady aerobic effort, not a sprint, for the economy figure to be meaningful.
Why does economy matter more than VO2 max sometimes?
Among runners with similar VO2 max, the more economical runner uses less oxygen at race pace and can sustain it longer. Economy, lactate threshold and VO2 max together explain distance performance better than any one alone.
Sources
- U.S. National Library of Medicine (PubMed): Saunders et al. 2004, factors affecting running economy.
Reviewed by the CalculatorHub team, edited by James Graham, 19 June 2026. See our methodology.