Dear runner, today I want to share with you an often-overlooked aspect of running that can make a big difference in your performance and injury prevention: vertical oscillation. Understanding and optimizing this element will allow you to run more smoothly, efficiently, and safely.
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What Is Vertical Oscillation?
Vertical oscillation refers to the up-and-down movement of your body while running. Imagine watching yourself run from a side view: if your torso and head move excessively upward, some of your energy is being wasted in vertical movements rather than propelling you forward.
Ideally, vertical oscillation should remain between 5 and 10 centimeters. A lower value might indicate a rigid running style, while a higher value suggests excessive “bouncing.” The goal is to find a balance that enables your body to move forward without unnecessary energy expenditure.
Why Is Vertical Oscillation Important?
Excessive or insufficient vertical oscillation can negatively impact your running in several ways:
• Efficiency: Less vertical oscillation means more energy is directed toward forward motion, making your running more effective.
• Injury Prevention: Excessive bouncing increases stress on joints such as ankles, knees, and hips, raising the risk of injuries.
• Fatigue: Wasting energy on unnecessary movements will cause you to tire more quickly.
A balanced vertical oscillation improves running biomechanics, helping you maintain a steady pace and reducing perceived effort.
How to Evaluate Your Vertical Oscillation
Before you can improve this aspect, it’s essential to know where you stand. Here are two ways to measure it:
1. Direct Observation with Video
Ask a friend to record you running or set up a camera in a fixed position. Analyze the footage by observing the vertical movement of your head and torso. Excessive bouncing might indicate energy wastage.
2. Technology and Tracking Devices
Sports watches and advanced apps like Garmin, Polar, or Strava can provide detailed data on your vertical oscillation. Check this parameter during your runs and use the data to track your progress.
How to Improve Vertical Oscillation: 5 Useful Strategies
If you’ve found that your vertical oscillation falls outside the ideal range, don’t worry—here are some simple tips to help you improve it.
1. Correct Posture
Maintain a slight forward lean, ensuring the tilt starts from your ankles rather than your waist. Proper posture directs energy toward forward movement.
2. Increase Cadence
Raising the number of steps per minute (your “cadence”) reduces vertical oscillation. Aim for a cadence of 170–180 steps per minute, gradually adjusting your rhythm.
3. Push Off with Your Forefoot
Focus on landing and pushing off with the front part of your foot. This reduces impact and bouncing, improving forward propulsion.
4. Incorporate Specific Drills
Add technique drills like “skips” (progressive jumps) and high knees to your training. These enhance movement awareness and promote more stable running mechanics.
5. Relax Your Muscles
Excess tension in your leg and ankle muscles can increase vertical oscillation. Work on maintaining a relaxed and fluid stride, avoiding stiff movements.
When Oscillation Is Too High or Too Low
Too Much Vertical Oscillation
If your body bounces more than 10 centimeters, you’re dissipating energy in unnecessary movements. Focus on improving your cadence and horizontal push-off to reduce joint stress.
Too Little Vertical Oscillation
A value below 5 centimeters might indicate that you’re dragging your feet. Work on lifting your knees and pushing off with your feet to enhance your running dynamics.
The Key to More Efficient Running
Optimizing vertical oscillation isn’t about revolutionizing your technique overnight, but rather making gradual adjustments that, over time, will help you run more efficiently and with less fatigue.
Take the time to analyze your running form, apply the tips you’ve read, and don’t forget to listen to your body. Every step is an opportunity to improve and rediscover the true joy of running.
Happy running!