How much does elevation affect running?

A common rule is that every 100m of elevation gain adds roughly 1 km of equivalent flat distance. This accounts for the extra energy cost of climbing.

Does downhill running help?

Downhill sections are faster but do not fully compensate for uphills due to the eccentric muscle damage and braking forces involved.

How do I find elevation gain for a route?

GPS watches and apps like Strava automatically record elevation gain. You can also check route profiles on mapping apps like OS Maps or Komoot.

RunCalcs

Elevation Gain Calculator — Equivalent Flat Distance

Calculate equivalent flat distance for hilly runs using elevation data.

Route Distance

Total Elevation Gain

How We Calculate This

Elevation Adjustment

Equivalent Flat Distance = Actual Distance + (Elevation Gain / 100)

Based on Naismith's rule, adapted for running: approximately 1 extra km per 100m of climbing.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.