Running Dynamics
Running dynamics is real-time feedback about your running form. Your Instinct 3 watch has an accelerometer to calculate five running form metrics. For all six running form metrics, you must pair your Instinct 3 watch with the HRM-Fit, HRM-Pro series accessory, or other running dynamics accessory that measures torso movement. For more information, go to Garmin.com/performance-data/running.
|
Metric |
Sensor Type |
Description |
|
Cadence |
Watch or compatible accessory |
Cadence is the number of steps per minute. It displays the total steps (right and left combined). |
|
Vertical oscillation |
Watch or compatible accessory |
Vertical oscillation is your bounce while running. It displays the vertical motion of your torso, measured in centimeters. |
|
Ground contact time |
Watch or compatible accessory |
Ground contact time is the amount of time in each step that you spend on the ground while running. It is measured in milliseconds. NOTE: Ground contact time and balance are not available while walking. |
|
Ground contact time balance |
Compatible accessory only |
Ground contact time balance displays the left/right balance of your ground contact time while running. It displays a percentage. For example, 53.2 with an arrow pointing left or right. |
|
Stride length |
Watch or compatible accessory |
Stride length is the length of your stride from one footfall to the next. It is measured in meters. |
|
Vertical ratio |
Watch or compatible accessory |
Vertical ratio is the ratio of vertical oscillation to stride length. It displays a percentage. A lower number typically indicates better running form. |
Tips for Missing Running Dynamics Data
This topic provides tips for using a compatible running dynamics accessory. If the accessory is not connected to your watch, the watch automatically switches to wrist-based running dynamics.
- Make sure you have a running dynamics accessory, such as the HRM-Fit or HRM-Pro series accessory.
- Pair the running dynamics accessory with your watch again, according to the instructions.
- If you are using an HRM-Fit or HRM-Pro series accessory, pair it with your watch using ANT+ technology, rather than Bluetooth technology.
- If the running dynamics data display shows only zeros, make sure the accessory is worn right-side up.
NOTE: Ground contact time and balance appears only while running. It is not calculated while walking.
REMEMBER: Ground contact time balance is not calculated with wrist-based running dynamics.
Garmin running power is calculated using measured running dynamics information, user mass, environmental data, and other sensor data. The power measurement estimates the amount of power a runner applies to the road surface, and it is displayed in watts. Using running power as a gauge of effort may suit some runners better than using either pace or heart rate. Running power can be more responsive than heart rate for indicating the level of effort, and it can account for the uphills, downhills, and wind, which a pace measurement does not do. For more information, go to Garmin.com/performance-data/running.
Running power can be measured using a compatible running dynamics accessory or the watch sensors. You can customize the running power data fields to view your power output and make adjustments to your training (). You can set up power alerts to be notified when you reach a specified power zone ().
Running power zones are similar to cycling power zones. The values for the zones are default values based on gender, weight, and average ability, and may not match your personal abilities. You can manually adjust your zones on the watch or using your Garmin Connect account ().
Hold MENU, select Activities & Apps, select a running activity, select the activity settings, and select Running Power.
Status: Enables or disables recording Garmin running power data. You can use this setting if you prefer to use third-party running power data.
Source: Allows you to select which device to use to record running power data. The Smart Mode option automatically detects and uses the running dynamics accessory, when available. The watch uses wrist-based running power data when an accessory is not connected.
Account for Wind: Enables or disables using wind data when calculating your running power. Wind data is a combination of the speed, heading, and barometer data from your watch and the available wind data from your phone.