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.

Isibali Sokongiwa Kokugijima

Izindleko zomoya-mpilo zokugijima ngekhilomitha

Thatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.Landa i-app yamahhala

VO₂ kuleli jubane (ml/kg/min)

ukufakwa komoya-mpilo ngejubane elingaguquki elingaphansi komkhawulo, isb. 40

Ijubane (km/h)

ijubane elingaguquki olibambile, isb. 12

Isisindo somzimba (kg)

isisindo somzimba wakho ngamakhilogremu, isb. 70

Isibali Sokongiwa Kokugijima

Abagijimi ababili abane-VO₂max efanayo bangagijima ngendlela ehluke kakhulu ngoba omunye uchitha umoya-mpilo omncane ngejubane — lokho ukongiwa kokugijima. Faka i-VO₂ yakho ngejubane elingaguquki elingaphansi komkhawulo, ijubane olibambile nesisindo somzimba wakho, futhi lesi sibali sibuyisa ukongiwa kwakho kokugijima ngo-ml/kg/km kanye nezindleko zamandla ezilinganiselwe ngekhilomitha. Lilandelele ukubona ukuthi ngabe izinguquko zobuchwepheshe, amandla noma izicathulo zikwenza usebenze kahle kakhulu yini.

Ukongiwa kokugijima yizindleko zomoya-mpilo zokugijima ngejubane elingaphansi komkhawulo — i-VO₂ ihlukaniswa ngejubane, eveziwe njengamamillilitha omoya-mpilo ngekhilogremu nganye ngekhilomitha. Okuncane kungcono: umgijimi onomnotho usebenzisa umoya-mpilo omncane ngejubane elifanayo, okuholela ezikhathini ezisheshayo ngokuqina okufanayo. Amanani avamile aqeqeshiwe acishe abe ngu-180–220 ml/kg/km. Kala esimweni esizinzile sangempela nangejubane elifanayo ukuze kuqhathaniseke.

Imibuzo Evame Ukubuzwa

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.

Isibali Sokongiwa Kokugijima

Imibuzo Evame Ukubuzwa

Okwengeziwe