Is there a table of effort needed when running uphill and downhill?

I'm training by running on trails. There is a lot of uphill and downhill sections in my routes, so I would like to split a route in sections which have similar slope then calculate a pace for every section of the route.

I would like to know if there some kind of factor or a table of effort that could help me to calculate this.

• If it exists, you would still have to provide the angles of incline/decline. Could you do that?
– Alec
May 22, 2015 at 18:45
• Yes, with a gps route you have latitude, longitude and elevation for every point, then I'm calculating sections between 2 points and with that I have the incline/decline angles. May 22, 2015 at 19:51
• May 23, 2015 at 19:39
• But your body is the best measure of your effort. Why not just target a constant heart rate? May 28, 2015 at 19:02
• Aug 5, 2015 at 1:18

The page Teemu found links to http://jap.physiology.org/content/93/3/1039. Here is what I get by eyeballing Figure 1, Metabolic energy cost of walking or running as a function of the gradient, figure B:

Grade........ Energy used compared to flat
-50%..........105%
-40%..........100%
-30%...........70%
-20%...........60%
-10%...........60%
0%............100%
10%...........170%
20%...........250%
30%...........360%
40%...........420%
50%...........550%

• yes this is a very good candidate of answer to the question! Jun 3, 2015 at 13:57
• Thanks for the encouragement! It got me to pull out the data into a more quickly useful answer. Jun 3, 2015 at 19:52

Take a look of a "Constant Effort" table of Calories burned running and walking page at FellRnr.com. That site is a treasure trove of all kind of running related data

• Just for clarification: Fellrnr is quoting the same paper by Minelli as Noumenon does in his answer. So they are based on the same data/formulas (but there are a lot of other formulas around ...).
– hchr
Sep 29, 2016 at 6:40