How to interpret running metrics?

Asked by: Shanna Murphy

What does running metrics mean?

The 5 running metrics to always keep in check



Arms tight. Forward posture with the feet always falling under (or almost) the body’s center of mass. Good load distribution (symmetry) High cadence and a low ground contact time. Ground strike with the foot in the right position.

How do you interpret running dynamics?

The color gauge applies to the top metric. The position of the pointer on the gauge indicates how your value compares to other runners.

How do you analyze running?

As top step rate of a sprinter an average. Step rate can be significant. But this specific clip seems to show only midway through the clip. So I can't analyze those different portions of the sprint.

What is a good running pace metric?

Speed by distance

What is a good running vertical ratio?

To answer the “What is a good average” question: your vertical ratio should be under 10% if you want to run with optimal efficiency. Vertical oscillation is literally the height of you bounce when you run and it is measured in centimetres.

What does Z4 mean in running?

Z2: Slow jogging. Z3: Easy running. Z4: Fast running. Z5: Very fast running.

What is a good stride length for running?

No matter what level of athlete you are, we like to encourage an average stride length (or cadence) of somewhere between 85 and 90 (that’s the # of times one of your feet will hit the ground per minute).

What is a good average ground contact time for running?

between 200 and 300 milliseconds

For most runners, a GCT between 200 and 300 milliseconds is normal. Elite distance runners are capable of sub-200ms ground contact times.

What is leg spring stiffness?

Leg Spring Stiffness (LSS)



Leg Spring Stiffness is a measure how well a runner recycles the energy applied to the ground. This metric measures the stiffness of the muscles and tendons in your leg. Increases in LSS is said to indicate economy improvement over time.

What is a good 5K time by age?

Average Intermediate 5k Times: Male

Is 10 km/h fast running?

Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes. Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10–14 minutes.

What is a good running pace for 5K?

Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you’ll finish a 5K in about 28 to 37 minutes. Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around the hour mark.

Is it OK to run 5K every day?

Running a 5K every day can be a great way to improve your cardiovascular health, strengthen and maintain your muscles and keep yourself sane while you’re stuck at home, as long as you’re not brand-new to running. Plus, when paired with a healthy diet, it may even help you lose weight.

What is an elite 5K time?

Elite runners and professionals run anything between 21:00 minutes down to almost 14:00 flat.

Are you fit if you can run 5K?

As runners, most of us are already pretty fit. We can bust out a 5K by barely breaking a sweat. But to be the best runner you can be, you need to have more than just cardiovascular fitness. You also need to shape up your muscular strength, flexibility, balance, and mobility.

What is the healthiest distance to run?

Running about 15 to 20 miles a week provides optimal health benefits, O’Keefe said.

Does running tone your stomach?

Does running give you abs? While most runners don’t run solely to get abs or tone their body, it can be a nice side benefit of the sport. While running is primarily a cardio exercise, it does strengthen and tone many muscles in your body, including your abs.

Is it healthy to run everyday?

Running every day is bad for your health because it increases your risk of overuse injuries like stress fractures, shin splints, and muscle tears. You should run three to five days a week to make sure you’re giving your body adequate time to rest and repair.

Should you run on an empty stomach?

In general, it’s recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded.

What is runner’s face?

Runner’s face occurs when your cheeks sag or appear skeletal as a result of the intense movement, fat-burning and regular exposure to the sun experienced by runners. Women and men who run marathons often suffer from runner’s face in their late thirties.

What are the disadvantages of running?

• Damage to Weight-Bearing Joints. According to the American College of Sports Medicine, damage to weight-bearing joints is one of the most serious disadvantages associated with running. …
• Increased Risk of Heart Attack. …
• Potential for Breast Sagging. …
• Excessive Sun Exposure.

Is it better to run in the morning?

The weather is often cooler in the morning, thus more comfortable for running. Running in the light of day may feel safer than running after dark. A morning workout may provide an energy boost to help kickstart the day.

What is considered high mileage for running?

High mileage is relative. For an elite, 100 miles per week is high mileage; but we are not elites. For most recreational runners, higher mileage is 40-60 miles per week. This itself is a large range since individual runners tolerate mileage differently based on genetics, injury history, schedule, and other factors.

Why is running not good for you?

Excessive running may thicken the heart tissue, causing fibrosis or scarring, and this may lead to atrial fibrillation or irregular heartbeat. Prolonged exercise may also lead to “oxidative stress,” a buildup of free radicals that may bind with cholesterol to create plaque in your arteries.

Can I get in shape just by running?

“Running is a great form of cardio, but it certainly is quite different to weights and resistance training, so the answer is yes, it will affect your strength and the shape of your body,” a Sydney-based certified trainer named Jono Castano, who specializes in body transformations, told Insider.

Do runners live longer?

Well, in a research study conducted by the Cleveland Clinic, they set out to answer the question ‘does running help you live longer? ‘, and they found that elite athletes had an 80 percent reduction in mortality risk compared to lower performers.