What makes a runner efficient?

An efficient runner uses less energy at a given pace. This depends on cadence (optimal ~175-185 spm), minimal vertical oscillation (under 8cm), good stride length relative to speed, and a low heart rate relative to pace.

How is the efficiency score calculated?

The score is a weighted average of four components: speed per heart beat (30%), cadence optimality (25%), vertical oscillation (25%), and heart rate percentage of max (20%). Each component is scored out of 100.

Can I improve my efficiency score?

Yes. The most effective ways are: consistent running to build aerobic fitness, cadence and form drills, strength training for legs and core, and gradual mileage increases. Most runners see improvements over months of consistent training.

Do I need expensive equipment to measure these metrics?

Basic metrics like pace and heart rate are available on most GPS watches. Cadence is measured by many watches and phone apps. Vertical oscillation requires a chest strap (Garmin HRM-Run) or running power meter (Stryd).

RunCalcs

Efficiency Calculator — Overall Running Efficiency Score

Calculate your overall running efficiency score from multiple metrics.

Pace (Minutes)

Time in minutes

Pace (Seconds)

Time in seconds

Cadence

Pedalling cadence in RPM

Heart Rate

Rate value for this calculation

Max Heart Rate

Rate value for this calculation

Body Weight

Weight measurement

Vertical Oscillation

Enter the vertical oscillation

How We Calculate This

Running Efficiency Calculation

The efficiency score combines multiple running metrics into a single number:

Speed Efficiency = (Speed km/h / Heart Rate) x 100

Cadence Score = 100 - |180 - Your Cadence| x 2

Vertical Score = 100 - max(0, Oscillation - 6) x 10

Overall = Speed(30%) + Cadence(25%) + Vertical(25%) + HR(20%)

The calculator also analyses stride length and provides personalised suggestions for improvement.

Frequently Asked Questions

Related Calculators

Steps to Distance Calculator

Convert step count to distance based on your stride length.

Cadence Calculator

Calculate your running cadence in steps per minute.

Stride Frequency Calculator

Calculate stride frequency and its relationship to speed.

Ground Contact Calculator

Estimate ground contact time from pace and cadence data.

Vertical Oscillation Calculator

Calculate vertical oscillation and its efficiency impact.

Last updated: February 2026

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