Running Gait Metrics Explained: What They Mean and Why They Matter
Understanding Key Running Metrics from Your Gait Analysis
When we analyse your running using tools like RunScribe, we collect a wide range of data that helps us understand how your body moves and where improvements can be made. Below, we explain each key metric we use and why it matters to your running performance and injury prevention.
Efficiency Metrics
Foot Motion during gait
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What it is: The number of steps you take per minute.
Why it matters: Low cadence often correlates with overstriding and increased ground contact time. Increasing cadence can improve efficiency and reduce injury risk.
What to aim for: 170–185 steps per minute for most runners.
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What it is: The amount of time your foot stays in contact with the ground during each step.
Why it matters: Shorter ground contact times often reflect better reactive strength and more efficient movement. Longer contact times may suggest overstriding or reduced muscular power.
What to aim for: Generally, 220–250 ms is considered efficient for recreational and trained runners. GCT correlates with velocity but more efficient runners generally exhibit lower GCTs at a given velocity.
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What it is: The percentage of time you spend in the air during your stride cycle.
Why it matters: A higher flight ratio means more time spent off the ground, which typically reflects better elastic energy use. A low flight ratio can be a sign of inefficient stride mechanics or fatigue.
What to aim for: 25–35% is typical in efficient runners.
Shock Metrics
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What it is: The total load experienced with each step, combining vertical, braking, and medial-lateral impact forces.
Why it matters: High shock values may contribute to fatigue and overuse injuries. They can also reflect inefficient movement patterns or insufficient cushioning from footwear or technique.
What to aim for: Lower shock scores generally indicate a smoother and more controlled running pattern, but must be considered in the context of pace and terrain.
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What it is: The vertical force your body absorbs with each step.
Why it matters: High impact forces are linked with injuries like shin splints and stress fractures.
What to aim for: Less than 4 Gs is ideal, depending on speed and surface.
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What it is: The deceleration force when your foot first hits the ground.
Why it matters: High braking forces slow you down and increase impact stress on the body. This can be a sign of overstriding or poor posture.
What to aim for: Generally lower values will reduce stress on the joints.
Motion Metrics
Pronation Excursion and Velocity
What it is: The amount and speed of inward foot roll during contact.
Why it matters: Excessive pronation or rapid pronation velocity can stress the ankle, knee, and hip. Asymmetries may also lead to compensations further up the chain.
What to aim for: Excursion around 5–15°, velocity under 500°/s
Pronation and Pronation velocity metrics
Spring Stiffness and Reaction forces
Leg Spring Stiffness graph
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What it is: A measure of how much your leg acts like a spring, storing and releasing energy during running.
Why it matters: Higher leg spring stiffness allows for better energy return and reduced energy cost. Low values may indicate a need for plyometric or strength-based training.
What to aim for: Values above 8 kN/m are often seen in more efficient runners.
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What it is: A measure of how stiff your body is vertically when contacting the ground.
Why it matters: High VSS suggests good energy transfer and less vertical motion (bouncing). Low values may indicate energy loss due to excessive vertical displacement.
What to aim for: >25 kN/m is generally favourable.
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What they are: vGRF shows the peak vertical force your body absorbs; loading rate shows how quickly this force is applied.
Why they matter: High loading rates are associated with overuse injuries, especially in bones and tendons. High vGRF without good control can lead to joint stress.
What to aim for:
vGRF: 2.5–3.5 x body weight
Loading Rate: <70 N/kg/s
Sacral Metrics
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What it is: Pelvic tilt refers to the forward or backward tipping motion of the pelvis during running.
Why it matters: Excessive tilt or high tilt rates can reflect poor lumbopelvic control and may contribute to lower back or hip issues.
What to aim for: Tilt rate between 300–500°/s is typical.
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What it is: Pelvic obliquity is the up-down movement of the pelvis from side to side (i.e., hip drop).
Why it matters: High obliquity or fast rate of change can suggest weak glutes or poor hip control, which may contribute to knee or IT band issues.
What to aim for: Obliquity rate between 150–250°/s.
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Description text goes hereWhat it is: Rotation describes the twisting motion of the pelvis as one leg swings forward and the other moves back.
Why it matters: While some rotation is normal, excessive or rapid rotation may indicate a lack of trunk control and can affect running efficiency.
What to aim for: Rotation rate between 180–300°/s.
Combined Video analysis and Biomechanical data
Symmetry
What it is: The comparison of left vs right leg in terms of ground contact, step length, and loading.
Why it matters: Asymmetries may indicate compensation from past injuries or weakness, and can lead to future problems if not addressed.
What to aim for: Less than 5% difference between sides.
Each of these metrics tells part of the story — but together, they provide a complete picture of your running form. We use this information coupled with video analysis to make targeted suggestions that will help you run faster, more efficiently, and with a lower risk of injury.
If you're reading this as part of your individual report, your specific values and recommendations can be found in the biomechanical summary section.
Interested in discovering how your running mechanics compare?
Book a gait analysis session with Total Endurance to receive a detailed breakdown of your movement patterns and actionable insights tailored to your goals. Whether you're chasing a PB, trying to stay injury-free, or just want to run more efficiently, our gait analysis will give you the data you need to move better.