Run Form Metrics
Advanced metrics to help you become a more efficient and faster runner
Today we announce another exciting innovation for runners to better understand their efficiency — six new stride and running form metrics! They provide a great new way to gain easy insight into changes you're trying to make in your run form to improve efficiency and race times.
To access these metrics you need a GPS watch that records run dynamics, and an external sensor like the Garmin HRM-RUN or Stryd footpod. If you have this data, the new metrics are available on your Workout Detail pages in the run details chart, and it's applied to your entire workout history. You can overlay them with other info to show how your stride changes due to terrain, grade, pace or heart rate, compare differences in interval training, and more.
Read on for details on these metrics and how to use them to improve your running...
Level pace is a calculated metric that adjusts your actual pace by the grade you are running to come up with an equivalent pace on level ground. The calculation is based on based on research from Davies, C.T.M. et al. during the 1970s and 80s. While we have shown the average level pace for many years, this week we now roll out detailed level pace charts. You can also overlay the level pace metric with your actual pace metric to show how much the pace was adjusted.
Stride length is the distance you cover with each step. Like most absolute metrics stride length is related to physiology (namely, leg length) but in general, covering more distance per stride is beneficial. Gain insight into your form efficiency by looking at scenarios where you might be shortening your stride artificially. You may find it useful to look at this metric in relation to cadence, grade, pace and vertical oscillation.
Flight time is the complement of ground contact time; a measurement of the amount of time you are not in contact with the ground with each step. It can be used to analyze your running form. It's generally considered beneficial to spend more time in the air and less time on the ground when running while keeping your vertical ratio low.
Vertical ratio shows how much "bounce" you have in relation to your horizontal travel (stride length). If you train to have lower vertical ratio numbers, you will waste less energy bouncing while covering longer distances with each stride. This metric can be used to achieve a more efficient running form.
Duty factor is closely related to ground contact time, but instead of being measured in time, it is presented as a percentage of your stride flight time. This makes it an excellent metric to compare across different runners since GCT may vary based on physiology whereas the percentage of time you are standing on the ground won't. Lower values are considered better and are a range from 60-80% is typical.
Ground Contact Balance
Ground contact balance shows if you are favoring standing more on your right or left leg during your running stride. This is a new metric which is only available on newer Garmin watches such as the Forerunner 645. The metric is shown exactly as recorded by your watch.
And the rest...
This new complement of metrics enhances the already impressive list of run form information in SportTracks you just won't find in other software packages:
- Ground Contact Time
- Vertical Oscillation
- Left/Right Impact and Braking Force (*)
- Left/Right Footstrike Location (*)
- Left/Right Pronation Angle (*)
Using this data can help you become a more efficient and faster runner.
(*) Requires a RunScribe Plus sensor