Determine how efficiently your body uses oxygen at a specific running pace.
Your Calculated Running Economy:
210 ml/kg/km
Interpretation: Elite runners often have scores below 180 ml/kg/km, while recreational runners typically range between 200-220 ml/kg/km. A lower score indicates better running efficiency.
Running economy measures the energy demand for a submaximal running speed, reflecting how efficiently you use oxygen.
Formula: RE (ml/kg/km) = (VO2 ml/kg/min × 60) / Speed km/h
RE (ml/kg/km) = (VO2 ml/kg/min × 60) / Speed km/h
Example: A runner with 45 ml/kg/min VO2 at a speed of 12 km/h.
Note: Better technique and footwear can lower this score, improving efficiency.
It is a key predictor of distance running performance, as more efficient runners use less energy at the same pace.
While relative RE accounts for weight, absolute oxygen cost increases with higher body mass.
Strength training, plyometrics, and consistent high-volume easy running are proven methods to improve efficiency.
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