What is running economy?

Running economy is how much oxygen, and therefore energy, you use to run at a given speed. This calculator takes your VO₂, speed and body weight to express economy in ml/kg/km and energy cost per kilometre, showing how efficiently you run.

How do I calculate running economy?

Enter your measured oxygen uptake (VO₂), your running speed and your body weight. The tool normalises oxygen use to your weight and the distance covered, producing ml/kg/km so you can compare efficiency across runners and training phases.

What does good running economy look like?

Better economy means using less oxygen for the same pace, so lower ml/kg/km values are more efficient. Trained distance runners tend to be more economical than beginners, and improvements come from training, technique and reduced wasted motion.

Na'urar Lissafin Tattalin Gudu

Tsadar iskar oxygen na gudu ga kowane kilomita

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VO₂ a wannan saurin (ml/kg/min)

shan iskar oxygen a saurin tsayayye da ke ƙasa da matuƙa, misali 40

Sauri (km/h)

saurin tsayayye da ka kiyaye, misali 12

Nauyin jiki (kg)

nauyin jikinka a kilogram, misali 70

Na'urar Lissafin Tattalin Gudu

Masu gudu biyu masu VO₂max guda za su iya yin tsere ta hanyoyi daban-daban sosai saboda ɗaya yana ɓata ƙarancin oxygen a sauri — wannan shi ne tattalin gudu. Shigar da VO₂ a saurin tsayayye da ke ƙasa da matuƙa, saurin da ka kiyaye da nauyin jikinka, sai wannan na'urar lissafin ta dawo da tattalin gudunka a ml/kg/km tare da kimanin tsadar makamashi ga kowane kilomita. Bi shi don ganin ko canje-canjen fasaha, ƙarfi ko takalma na sa ka zama mai inganci.

Tattalin gudu shi ne tsadar iskar oxygen na gudu a saurin da ke ƙasa da matuƙa — VO₂ a raba shi da sauri, ana bayyana shi a matsayin millilita na oxygen ga kowane kilogram a kowane kilomita. Ƙarami ya fi: mai gudu mai tattalin arziki yana amfani da ƙarancin oxygen a saurin guda, wanda hakan ke kai ga lokuta masu sauri a matakin ƙarfin jiki guda. Daidaitattun ƙimar masu horarwa suna kusan 180–220 ml/kg/km. Auna a cikin ainihin yanayin tsayayye da kuma saurin guda don ya zama mai kwatantawa.

Tambayoyin da Ake Yawan Yi

What is running economy?: Running economy is how much oxygen, and therefore energy, you use to run at a given speed. This calculator takes your VO₂, speed and body weight to express economy in ml/kg/km and energy cost per kilometre, showing how efficiently you run.
How do I calculate running economy?: Enter your measured oxygen uptake (VO₂), your running speed and your body weight. The tool normalises oxygen use to your weight and the distance covered, producing ml/kg/km so you can compare efficiency across runners and training phases.
What does good running economy look like?: Better economy means using less oxygen for the same pace, so lower ml/kg/km values are more efficient. Trained distance runners tend to be more economical than beginners, and improvements come from training, technique and reduced wasted motion.

Na'urar Lissafin Tattalin Gudu

Tambayoyin da Ake Yawan Yi

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