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

Question

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 '15 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. — Artemination, May 22 '15 at 19:51
But your body is the best measure of your effort. Why not just target a constant heart rate? — paparazzo, May 28 '15 at 19:02
related: Calculate burned calories (Running) without heart rate — arober11, Aug 05 '15 at 01:18

Noumenon · Accepted Answer · 2015-06-03T23:45:00.143

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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%

edited Jun 03 '15 at 23:45

answered Jun 01 '15 at 11:53

Noumenon

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yes this is a very good candidate of answer to the question! – Artemination Jun 03 '15 at 13:57
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Thanks for the encouragement! It got me to pull out the data into a more quickly useful answer. – Noumenon Jun 03 '15 at 19:52

score 4 · Answer 2 · answered May 29 '15 at 21:14

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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

answered May 29 '15 at 21:14

Teemu Kurppa

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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 '16 at 06:40

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

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