Running Dynamics

Running dynamics is real-time feedback about your running form. Your Forerunner® watch has an accelerometer to calculate five running form metrics. For all six running form metrics, you must pair your Forerunner watch with the HRM‍-Fit™, HRM-Pro™ series accessory, or other running dynamics accessory that measures torso movement. For more information, go to www.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.

Training with Running Dynamics

The watch automatically uses wrist-based running dynamics unless you pair a compatible running dynamics accessory (Pairing Your Wireless Sensors). You can add a running dynamics screen to any running activity (Customizing the Data Screens).

  1. Press START, and select a running activity.
  2. Press START to start the activity timer.
  3. Go for a run.
  4. Scroll to the running dynamics screen to view your metrics.

    Running dynamics data
    Remember: Ground contact time balance is available only if you are using a compatible running dynamics accessory.
  5. If necessary, hold Menu symbol to edit how the running dynamics data appears.

Color Gauges and Running Dynamics Data

The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation, ground contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how your running dynamics data compare to those of other runners. The color zones are based on percentiles.

Garmin® has researched many runners of all different levels. The data values in the red or orange zones are typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height.

Go to www.garmin.com/performance-data/running/ for more information on running dynamics. For additional theories and interpretations of running dynamics data, you can search reputable running publications and websites.

Color Zone

Percentile in Zone

Cadence Range

Ground Contact Time Range

Purple Purple

>95

>183 spm

<218 ms

Blue Blue

70–95

174–183 spm

218–248 ms

Green Green

30–69

164–173 spm

249–277 ms

Orange Orange

5–29

153–163 spm

278–308 ms

Red Red

<5

<153 spm

>308 ms

Ground Contact Time Balance Data

Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot. If your data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.

Color Zone

Red Red

Orange Orange

Green Green

Orange Orange

Red Red

Symmetry

Poor

Fair

Good

Fair

Poor

Percent of Other Runners

5%

25%

40%

25%

5%

Ground Contact Time Balance

>52.2% L

50.8–52.2% L

50.7% L–50.7% R

50.8–52.2% R

>52.2% R

While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or down hills. Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides.

You can watch the gauge or data field during your run or view the summary on your Garmin Connect™ account after your run. As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your running form.

Vertical Oscillation and Vertical Ratio Data

The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether it is positioned at the chest (HRM‍-Fit or HRM-Pro series accessories) or at the waist (Running Dynamics Pod accessory).

Color Zone

Percentile in Zone

Vertical Oscillation Range at Chest

Vertical Oscillation Range at Waist

Vertical Ratio at Chest

Vertical Ratio at Waist

Purple Purple

>95

<6.4 cm

<6.8 cm

<6.1%

<6.5%

Blue Blue

70–95

6.4–8.1 cm

6.8–8.9 cm

6.1–7.4%

6.5–8.3%

Green Green

30–69

8.2–9.7 cm

9.0–10.9 cm

7.5–8.6%

8.4–10.0%

Orange Orange

5–29

9.8–11.5 cm

11.0–13.0 cm

8.7–10.1%

10.1–11.9%

Red Red

<5

>11.5 cm

>13.0 cm

>10.1%

>11.9%

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.
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September 2024