Understanding Running Power

When you assess running or sprinting ability, performance is usually measured as the speed or time over a set distance. This is usually the most appropriate measure of power output, however sometimes you want to know the running power.

A 100 kg person running 40 meters in 6 seconds is very different to a 70 kg person running the same distance in the same time. Momentum is greater for the heavier person, and in contact sports this would be advantageous, however in other sports this would mean that stopping and changing direction would be more difficult.

Why Calculate Running Power?

Calculating power output for human running provides valuable insights that speed alone cannot:

  • Performance Comparison: Compare athletes of different body weights fairly
  • Training Intensity: Monitor actual work output rather than just pace
  • Sport-Specific Training: Optimize power for your specific sport requirements
  • Progress Tracking: Measure improvements in running economy and efficiency
  • Pacing Strategy: Maintain consistent effort on varied terrain

The Science Behind Running Power Calculation

Our calculator uses equations based on the American College of Sports Medicine (ACSM) Guidelines for Exercise Testing and Prescription. The fundamental principle is that power output equals the rate of energy expenditure required to maintain a given running speed.

The Formula

Power (watts) = velocity (m/s) × ECOR × body mass (kg)

Where:

  • Velocity: Your running speed converted to meters per second
  • ECOR: Energy Cost of Running, approximately 1.04 kJ/kg/km for most athletes
  • Body mass: Your weight in kilograms

Understanding Watts Per Kilogram (W/kg)

Specific power (watts per kilogram) is crucial for comparing athletes:

  • Elite Runners: 6.0+ W/kg - World-class and Olympic level
  • Competitive Athletes: 4.0-6.0 W/kg - National and regional competitors
  • Recreational Runners: 3.0-4.0 W/kg - Club runners and fitness enthusiasts
  • Beginners: Below 3.0 W/kg - New to running or returning after break

Power Output Reference Table

Calculating power output for human running is complex, and below we have reference values for a 60kg person. The table lists power output for human walking (0 to 4 mph) and running (5+ mph). This is an estimation, and does not take into account variations in differences in running efficiency. Runners of different weight will have different power scores.

Velocity
(mph)		 Velocity
(meters/min)		 Oxygen
Consumption
(mL/min)		 Power
(kcal/min)		 Power
(watts)
0 0 210 1.01 70
2 54 530 2.57 179
3 81 700 3.35 233
4 107 850 4.11 286
5 134 1820 8.76 610
6 161 2140 10.3 719
7.5 201 2630 12.7 883
10 268 3430 16.5 1150
15 403 5050 24.3 1690

sprint power calculations

Source: The table values are calculated from equations in: American College of Sports Medicine. Guidelines for Exercise Testing and Prescription, 4th edition. Philadelphia: Lea & Febiger, 1991, p. 285-300.

Sport-Specific Applications of Running Power

Different sports require different power outputs and running characteristics:

Sprint and Power Sports

  • Track Sprinting (100m-400m): Requires maximum power output, typically 8-12+ W/kg for elite athletes
  • Rugby & American Football: High absolute power important for momentum in tackles - 800-1200+ watts common for forwards
  • Basketball & Soccer: Repeated sprint ability with moderate power - 5-7 W/kg for competitive players

Middle-Distance Sports

  • 800m-1500m Track: Balance of power and endurance - 6-8 W/kg for competitive athletes
  • Field Hockey & Lacrosse: Sustained moderate power with sprint bursts - 4-6 W/kg typical

Endurance Sports

  • Distance Running (5K+): Running economy crucial - 3.5-6 W/kg depending on level
  • Triathlon: Power management across long durations - 3-5 W/kg for age-groupers
  • Cross Country: Variable terrain requires power adaptability - 4-6 W/kg for competitors

Using Running Power for Training

Power-based training offers several advantages over pace-based training:

Consistent Effort on Hills

When running uphill, your pace naturally slows, but maintaining consistent power ensures proper training intensity. The calculator helps you understand the actual work being done regardless of terrain.

Weather Adjustments

Wind resistance and temperature affect pace but not the power you're generating. Power provides a more accurate measure of your actual effort in varying conditions.

Progress Tracking

As your running economy improves, you'll be able to maintain the same power at faster speeds, or generate more power at the same speed. This is a clear indicator of improved fitness.

Running Uphill and Variable Terrain

If you are running on trails with many uphill and downhill sections, then power output and energy expenditure will be different. The grade of the incline significantly affects the power required to maintain a given speed. 

Improving Your Running Power

To increase your running power output and efficiency:

  • Strength Training: Build leg strength through squats, lunges, and plyometrics
  • Interval Training: High-intensity intervals improve your ability to generate power
  • Running Economy: Focus on efficient form to reduce energy cost at any speed
  • Weight Management: Optimize your power-to-weight ratio through proper nutrition
  • Hill Training: Uphill running naturally builds power-generating capacity

Frequently Asked Questions

How do you calculate running power in watts?

Running power is calculated by multiplying your running velocity (in meters per second) by the Energy Cost of Running (ECOR, approximately 1.04 kJ/kg/km) and your body mass in kilograms. This formula is based on ACSM guidelines and provides an estimate of your metabolic power output. The result gives you both absolute power (watts) and specific power (watts per kg) for performance comparison.

What is a good running power output?

Good running power varies by fitness level and sport. Elite distance runners typically produce 6+ W/kg, competitive athletes generate 4-6 W/kg, recreational runners produce 3-4 W/kg, and beginners are usually below 3 W/kg. Absolute power depends on body weight, so a 70kg athlete at 4 W/kg generates 280 watts, which is excellent for a competitive amateur runner.

Why does body weight affect running power?

A heavier athlete requires more power to maintain the same speed because they must overcome greater inertia and carry more mass with each stride. A 100kg person running at 10 km/h generates significantly more watts than a 70kg person at the same speed. This higher power output can be advantageous in contact sports where momentum matters, but may be disadvantageous in sports requiring quick direction changes or sustained endurance efforts.

How accurate is this running power calculator?

This calculator provides estimates with approximately ±5-10% accuracy for trained athletes on flat ground. It uses ACSM-validated formulas based on metabolic equivalents. Accuracy may vary based on individual running economy, biomechanics, and terrain. For the most precise measurements, consider using a dedicated running power meter like Stryd or Garmin Running Power, which account for additional factors like wind resistance and ground contact time.

Can I use running power for pacing races?

Yes, power-based pacing is increasingly popular among competitive runners and triathletes. Unlike pace, which varies with terrain and wind, power provides consistent effort measurement. Maintain target power on hills and varied terrain for more even energy distribution. Many athletes find power pacing helps prevent going out too fast and enables better negative splits. For race pacing, aim for 85-95% of your critical power depending on race distance.

What's the difference between running power and cycling power?

While both measure work output in watts, running power and cycling power differ significantly. Cycling power is measured directly at the pedals and is highly accurate. Running power must account for vertical oscillation, form efficiency, and elastic energy return, making it more complex to measure. Additionally, cyclists typically produce higher absolute power (200-400+ watts) due to the continuous nature of pedaling, while runners show more variable power output due to the stride cycle.

How can I improve my watts per kilogram for running?

Improve your power-to-weight ratio through three main approaches: increase absolute power through strength training and high-intensity intervals, optimize body composition by reducing excess body fat while maintaining muscle mass, and enhance running economy through form drills and consistent mileage. Plyometric exercises like box jumps and bounding are particularly effective. Hill repeats naturally build power-generating capacity. Track progress over time to ensure improvements in both power output and efficiency.