Running BrowserRunning Browser · Models and assumptions
What total climbing tells us about a run
A route’s total elevation gain is useful context, but it cannot describe every climb and descent. The Running Browser estimate reflects that limitation.
A whole-run estimate
The ideal-pace model uses total climbing divided by distance. Once elevation gain reaches the default 50 m threshold, its modeled cost is 0.16% per metre of climbing per kilometre, applied to the whole-run pace.
The model assumes a loop with comparable ascent and descent. It is a compact approximation using data already available for a run, rather than a calculation from every segment’s gradient.
Routes that need extra care
A point-to-point downhill course, a continuous climb and a loop with steep technical descents do not have interchangeable costs. Total gain alone cannot distinguish them.
Terrain is a separate input. A smooth paved hill and a rough trail can share the same climbing total while differing in footing and the effort of descending.
Use it alongside the route
Compare the estimated pace with the original pace and notes. If you need a segment-by-segment grade analysis, this whole-run calculator does not provide it.
The full book describes the separate effort adjustment for elevation. The free weather calculator uses the ideal-pace engine shared by the app and its Strava descriptions.
Background reading
These references are also cited in the full science book. They provide background, not independent validation of the app’s estimates.
- Minetti, A.E. et al. (2002). Energy cost of walking and running at extreme uphill and downhill slopes. Journal of Applied Physiology. Reference 7 in the book
Keep the plan and the run together
Use the free training log and planner. Create an account to save your running across devices, then connect Strava from Settings → Integrations.
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