Vertical oscillation in running refers to the vertical displacement of a runner’s center of mass during each stride. Some vertical movement is natural and necessary for propulsion. However, the amount of this vertical motion directly impacts how efficiently a runner moves forward. Understanding and managing vertical oscillation can contribute to improved running form and overall performance.
Understanding Vertical Oscillation in Running
Vertical oscillation is typically measured in centimeters and can be tracked using modern GPS watches or foot pods. This measurement quantifies the height your body rises and falls with each step. A higher vertical oscillation indicates more energy is expended moving upwards rather than horizontally, reducing running economy and increasing fatigue. This also increases impact forces on joints, potentially elevating injury risk, especially in the knees and lower limbs.
Ideal Ranges and Influencing Factors
What is considered an “average” or “ideal” vertical oscillation can vary, but generally, a range of 5 to 10 centimeters is suggested for efficient running. Professional runners often exhibit lower vertical oscillation, reflecting greater efficiency, while recreational runners may show more variability. This range is a guideline, as individual physiology and running goals also play a role.
Several factors influence a runner’s vertical oscillation. Running speed can affect it, with faster paces sometimes leading to slightly higher oscillation. Running form and cadence, or steps per minute, are also significant; a higher cadence is often associated with reduced vertical bounce.
Terrain also plays a role, as running uphill, downhill, or on uneven surfaces can alter a runner’s natural bounce. Footwear can subtly influence vertical movement. Finally, fatigue can cause vertical oscillation to increase as a runner tires.
Optimizing Your Vertical Oscillation
To reduce excessive vertical oscillation and improve running efficiency, several actionable strategies can be incorporated into training. Increasing your cadence, or the number of steps you take per minute, is a widely recommended approach. Taking shorter, quicker strides naturally minimizes the amount of time spent in the air, thereby reducing vertical bounce. Aiming for a cadence around 170-180 steps per minute can be a good target.
Adopting a slight forward lean from the ankles can also encourage more efficient forward propulsion. This posture helps direct energy horizontally rather than vertically. Strengthening your core muscles is another beneficial strategy, as a strong core helps stabilize the torso and minimizes unnecessary up-and-down movement during your stride.
Specific running drills can also promote a more efficient, less bouncy stride. Drills like high knees, butt kicks, and A-skips help improve leg drive and promote proper foot placement. The “fall to run” drill, where you lean forward until you naturally start to fall and then begin running, can teach proper forward lean. Mindful running, focusing on running “tall” but “light” and actively minimizing up-and-down motion, can also contribute to improvements. These adjustments can lead to significant improvements in running efficiency.