What these guides found
- Calories per mile do not depend on speed: in the ACSM running equation the net cost of a flat mile is 1.58 kcal per kilogram at every pace, 114 kcal for a 160 lb runner.
- A marathon is 26.21876 miles, and a pace chart built on 26.2 miles finishes you 10.3 seconds late on a 4-hour goal.
- Race predictors disagree most for slower runners: from a 35:00 5K, three common methods spread 21:49 apart on the marathon.
- How long you can hold a pace: in the 1979 Daniels and Gilbert equation a 3:00 marathon is run at 81.9% of VO2 max and a 4:30 marathon at 80.6%.
- A p% negative split means starting 2p% slower than average pace and finishing 2p% faster in a straight-line plan.
- The 1% treadmill rule was measured on nine trained men between 6.5 and 11.2 mph; at their two slowest speeds a flat belt matched the road too.
- Each 1% of climb near the flat costs about 5.4% more energy, and the cheapest downhill in Minetti's equation is -18.14%.
- Four laps in lane 8 add 212.1 m, 63.3 seconds at 8:00 per mile.
- 220 minus age and Tanaka's formula differ by 12 - 0.3 x age beats per minute: zero at 40, 12 at 80.
- The same 22:00 5K age-grades at 58.26% for a 25-year-old man and 85.08% at 75.
- The taper meta-analysis does not say whether a 41-60% cut is the race-week level or the average; the two readings differ by almost 5 miles from a 40-mile peak.
- A gel every 5 miles gives 43.7 g of carbohydrate an hour at a 3:00 marathon but 26.2 g at 5:00, below the 30 g guideline.
- The 2% fluid-loss limit is fixed but sweat adds up by the hour, so the minimum you need to drink rises with the length of the run.
- A rowing monitor shows the same calories at any body weight: about 997 Cal per hour at a 2:00 split.
- No routine household or yard job reaches a jog in the 2024 Compendium; only heavy ones such as carrying boxes upstairs do, and stair climbing comes closest among everyday activities.
Each guide shows its arithmetic, names its sources and links the calculators that use the same numbers. Terms are defined in the running glossary, and every formula is listed on the methodology page.