Average form

A couple of form areas are limiting your efficiency, work through the focus areas below.

Based on Long Run · 11-May-202612 runs total · 12 with full dynamics

1 Elite3 Good1 Avg1 Focus

Focus areas · click to expand trend + drills

Ground Contact Timeidef.Time each foot spends on the ground per step (ms). Shorter = more elastic, efficient running economy.

244 ms, slightly long contact

244ms

Average

Stride Lengthidef.Average distance covered per stride (cm). Depends on pace — best assessed in context with cadence.

118 cm, overstriding risk

117.5cm

Focus area

On track · click to expand trend

Cadenceidef.Steps per minute (one foot). Our model treats a higher cadence as tending to reduce impact forces and overstriding. Target ≥175 spm.

173 spm, solid cadence

173spm

Good

L/R Balanceidef.Left-foot share of total ground contact. 50% = perfect symmetry. We flag imbalance over 5% as worth watching, not a diagnosis.

50.1% R, near-perfect balance

49.9%L

Elite

Vertical Oscillationidef.How much your body bobs up and down each step (cm). Lower = more energy going forward, less wasted on bounce.

8.1 cm, good vertical control

8.1cm

Good

Vertical Ratioidef.Vertical oscillation ÷ stride length × 100. A rough efficiency indicator, lower is better.

7.8%, good forward drive

7.8%

Good

All metrics over time

Cadenceidef.Steps per minute (one foot). Our model treats a higher cadence as tending to reduce impact forces and overstriding. Target ≥175 spm.

Good

Target ≥178

Ground Contact Timeidef.Time each foot spends on the ground per step (ms). Shorter = more elastic, efficient running economy.

Average

Target <240ms

L/R Balanceidef.Left-foot share of total ground contact. 50% = perfect symmetry. We flag imbalance over 5% as worth watching, not a diagnosis.

Elite

Target ≤1.5% bias

Vertical Oscillationidef.How much your body bobs up and down each step (cm). Lower = more energy going forward, less wasted on bounce.

Good

Target <8cm

Vertical Ratioidef.Vertical oscillation ÷ stride length × 100. A rough efficiency indicator, lower is better.

Good

Target <8.5%

Stride Lengthidef.Average distance covered per stride (cm). Depends on pace — best assessed in context with cadence.

Focus area

45–55% of height

About these metrics

Cadence: Steps per minute (one foot). Our model treats a higher cadence as tending to reduce impact forces and overstriding. Target ≥175 spm.
Ground Contact Time: Time each foot spends on the ground per step (ms). Shorter = more elastic, efficient running economy.
L/R Balance: Left-foot share of total ground contact. 50% = perfect symmetry. We flag imbalance over 5% as worth watching, not a diagnosis.
Vertical Oscillation: How much your body bobs up and down each step (cm). Lower = more energy going forward, less wasted on bounce.
Vertical Ratio: Vertical oscillation ÷ stride length × 100. A rough efficiency indicator, lower is better.
Stride Length: Average distance covered per stride (cm). Depends on pace — best assessed in context with cadence.