Running Economy Score Calculator
Running economy measures how much oxygen you consume per kilogram of body mass per kilometre at a submaximal pace. A lower score means more economical running. Enter your running speed and measured VO2 at that speed (or use the ACSM estimated VO2) to calculate your running economy and compare it to elite and recreational benchmarks.
Running economy formula (ACSM metabolic equation)
VO2 (mL/kg/min) = 0.2 x speed (m/min) + 0.9 x speed (m/min) x grade (fraction) + 3.5
Speed (m/min) = speed (km/h) x 1000 / 60
RE (mL/kg/km) = VO2 / (speed in km/min)
The ACSM equation is from the ACSM's Guidelines for Exercise Testing and Prescription and is standard for submaximal steady-state treadmill or outdoor running. The 3.5 mL/kg/min constant represents resting VO2 (1 MET).
Running economy benchmarks
- Below 190 mL/kg/km: elite distance runner (sub-2:30 marathon level).
- 190-215 mL/kg/km: well-trained club runner.
- 215-240 mL/kg/km: trained recreational runner.
- Above 240 mL/kg/km: beginner/untrained; significant improvement possible with training.
Running economy: frequently asked questions
What is running economy?
Running economy (RE) is the steady-state oxygen consumption (VO2) at a given submaximal running speed, typically expressed in mL O2 per kg of body mass per kilometre (mL/kg/km). A lower value means less oxygen is needed per kilometre, indicating more efficient running.
How is running economy calculated?
RE (mL/kg/km) = VO2 at speed (mL/kg/min) / speed (km/min). The ACSM metabolic equation for level running gives VO2 (mL/kg/min) = 0.2 x speed (m/min) + 3.5, where 3.5 mL/kg/min is resting VO2. Speed in m/min is converted from km/h.
What is a good running economy score?
Elite distance runners typically have RE values of 170-200 mL/kg/km. Well-trained recreational runners score 200-230 mL/kg/km. Values above 250 mL/kg/km suggest significant room for improvement through technique, strength work, or footwear optimisation.
How does running economy differ from VO2max?
VO2max is the maximum rate of oxygen consumption and sets the upper ceiling for aerobic performance. Running economy determines how efficiently that ceiling is used: two runners with the same VO2max but different RE will have different marathon paces, with the more economical runner running faster.
What improves running economy?
Strength training (especially plyometrics and heavy resistance training) consistently improves RE according to NIH and sports science research. Altitude training, optimal footwear, reducing body mass, and running technique drills (cadence increases) also improve economy. Stiffer tendons (from plyometric training) return more elastic energy per stride.
Official sources
- American College of Sports Medicine (ACSM). ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. (2022). Metabolic equations for running, p. 78-82. ACSM Guidelines.
- Barnes KR, Kilding AE (2015). Running economy: measurement, norms, and determining factors. Sports Medicine Open, 1(8). PubMed 27747844.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.