The Pursuit of Running Efficiency
In endurance sports, the difference between good and great often comes down to efficiency. Two runners with identical VO2max values can have dramatically different race performances based on how economically they run—how much energy it costs them to maintain a given pace.
Gait analysis provides the data to understand and optimize running efficiency. By quantifying the mechanical factors that influence energy cost, athletes can make targeted improvements that translate directly to performance.
Understanding Running Economy
What is Running Economy?
Running economy (RE) is the oxygen consumption required to run at a submaximal pace—typically measured as ml of O2 per kg of body weight per kilometer. Better (lower) running economy means you use less energy to run at the same speed.
Research shows running economy explains 65% or more of performance variation among runners with similar VO2max values. For well-trained athletes, improving economy may be more achievable than further increasing VO2max.
Factors Affecting Running Economy
Biomechanical factors (gait analysis targets):
- Stride length and cadence optimization
- Vertical oscillation (up-and-down motion)
- Ground contact time and force application
- Arm swing and trunk rotation
- Flexibility and stiffness of muscles and tendons
Other factors:
- Body composition (lighter = more economical)
- Training history and neuromuscular adaptations
- Footwear and surface
- Psychological factors (relaxation, focus)
Key Performance Metrics in Gait Analysis
Cadence
What it is: Steps per minute (spm)
Optimal range: 170-180 spm for most runners at moderate pace (varies with speed)
Performance implications:
- Low cadence (<160 spm) often indicates overstriding
- Overstriding increases braking forces and vertical oscillation
- Increasing cadence by 5-10% typically improves economy
- Higher cadence reduces impact loading (injury prevention bonus)
How to optimize: Use a metronome app or music at target tempo; increase gradually over 2-4 weeks
Vertical Oscillation
What it is: Up-and-down movement of center of mass during running
Optimal range: 6-8cm for efficient running
Performance implications:
- Every centimeter of vertical oscillation costs energy
- Excessive bounce indicates wasted muscular effort
- Reducing oscillation by 1-2cm can improve economy by 3-5%
How to optimize: Cues like "run light" or "glide forward"; strength training for hip extensors; cadence increase
Ground Contact Time (GCT)
What it is: Duration foot is on the ground per step
Optimal range: 180-220ms for distance running; shorter for faster paces
Performance implications:
- Shorter GCT indicates efficient force application
- Long GCT (>250ms) suggests energy leaks during stance
- Elite runners maintain shorter GCT under fatigue
How to optimize: Plyometric training; running drills (A-skips, B-skips); strength training
Stride Length Ratio
What it is: Stride length divided by leg length (or height)
Optimal range: Individual, but consistency across paces matters
Performance implications:
- Overstriding (too long) increases braking and impact
- Understriding (too short) requires more steps and may limit speed
- Optimal stride emerges naturally with correct cadence and posture
Symmetry
What it is: Comparison of left/right leg metrics
Optimal: <3% difference in key metrics
Performance implications:
- Asymmetry creates uneven loading and energy leaks
- Often indicates strength imbalances or compensation
- Addressing asymmetry improves both performance and injury resistance
Optimizing Running Mechanics
Posture and Alignment
- Head position: Neutral, eyes forward (not down)
- Trunk: Slight forward lean from ankles (not waist)
- Shoulders: Relaxed, not elevated or tense
- Arms: 90° elbow, swing forward-back not across body
- Pelvis: Neutral, stable without excessive rotation
Foot Strike and Landing
- Contact position: Under or slightly in front of center of mass
- Strike pattern: Individual; midfoot often most efficient but not universally better
- Landing stiffness: Moderate leg stiffness optimizes energy return
Propulsion Phase
- Hip extension: Full extension for maximum propulsion
- Ankle plantarflexion: Active push-off, not just "falling forward"
- Toe-off timing: Quick transition from stance to swing
Training for Better Gait
Running Drills
Specific drills reinforce optimal mechanics:
- A-skips: High knee drive, quick ground contact
- B-skips: Hip extension and cyclic leg action
- Butt kicks: Quick hamstring action, compact swing
- Strides: Short accelerations focusing on form
- High knees: Knee drive and cadence
Strength Training
Key exercises for running performance:
- Hip extension: Deadlifts, hip thrusts, single-leg variations
- Hip stability: Single-leg squats, step-ups, lateral band work
- Calf and ankle: Calf raises, ankle mobility work
- Core: Anti-rotation exercises, planks, pallof press
- Plyometrics: Box jumps, bounding, single-leg hops
Gait Retraining
With real-time feedback from AI treadmill systems:
- Focus on one aspect at a time
- Use external cues (visual, audio) initially
- Gradually internalize new patterns
- Practice at various speeds and conditions
- Monitor for return to old patterns under fatigue
Using the Visbody Creator600 for Performance
The Visbody Creator600 provides unique performance training capabilities:
- Real-time metrics: See cadence, contact time, and oscillation during every run
- Form feedback: Visual cues when mechanics drift from targets
- Fatigue monitoring: Track how form changes as you tire
- Progress tracking: Longitudinal data showing improvement over time
- Head-up training: Natural posture for better mechanics
Explore the Visbody Creator600 →
Conclusion
Running performance is not just about fitness—it's about how efficiently you apply that fitness. Gait analysis provides the data to understand and optimize your running mechanics, turning every step into a more efficient one.
Whether you're chasing a personal best, competing at a high level, or simply wanting to run easier and longer, the insights from gait analysis can accelerate your progress. Combined with targeted training and real-time feedback from AI systems, the path to better running has never been clearer.