Want to Run More Efficiently? Beyond pace and heart rate, two often-overlooked metrics — Ground Contact Time and Vertical Oscillation — can help you deeply understand your running stability and energy efficiency. With a Suunto Run, Suunto Race 2 , or Suunto Vertical 2 , you can measure and record both metrics with precision to help you run faster, smoother, and more economically.
Ground Contact Time
Ground Contact Time (GCT) measures how long your foot stays in contact with the ground during each step, expressed in milliseconds (ms). Shorter GCT values indicate quicker muscle response and higher cadence — key elements of efficient running form.
Ranges:
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Elite runners: below 200 ms
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Advanced runners: 200–240 ms
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Good runners: 240–280 ms
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Needs improvement: above 300 ms
How to Improve GCT:
Increase your cadence, incorporate plyometric drills like jump rope or bounding exercises, and ensure adequate recovery to enhance muscle reactivity.
Vertical Oscillation
Vertical Oscillation measures how much your body moves up and down with each step (in centimeters). Lower oscillation means more energy is directed forward rather than wasted on vertical movement.
Ranges:
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Excellent: below 6 cm
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Good: 6–9 cm
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Needs improvement: above 10 cm
How to Improve Vertical Oscillation:
To improve vertical oscillation , you may Increase your cadence to minimize vertical motion, strengthen your core and pelvic stability to reduce unnecessary body movement and lean slightly forward from the ankles so gravity helps drive your stride.
Optimize Your Running Form with the Suunto App
In the Suunto App, you can view Vertical Oscillation, Ground Contact Time, and Cadence together (need using Suunto Vertical 2 / Suunto Race 2 or Suunto Run ) to analyze how pace, slope, and fatigue affect your form. By tracking these key running metrics over time, you can find your most natural and efficient running rhythm.
Understand the rhythm of every stride with a Suunto running watch — and build your perfect running form through data-driven insights.
