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TriTunereading your night…Running Form
Average form
A couple of form areas are limiting your efficiency and raising injury risk — work through the focus areas below.
Based on Long Run · 11-May-202612 runs total · 12 with full dynamics
1 Elite3 Good1 Avg1 Focus
Focus areas · click to expand trend + drills
Ground Contact Timeidef.Time each foot spends on the ground per step (ms). Shorter = more elastic, efficient running economy.
244 ms — slightly long contact
244ms
AverageStride Lengthidef.Average distance covered per stride (cm). Depends on pace — best assessed in context with cadence.
118 cm — overstriding risk
117.5cm
Focus areaOn track · click to expand trend
Cadenceidef.Steps per minute (one foot). Higher cadence reduces impact forces and overstriding risk. Target ≥175 spm.
173 spm — solid cadence
173spm
GoodL/R Balanceidef.Left-foot share of total ground contact. 50% = perfect symmetry. Imbalance >5% raises injury risk.
50.1% R — near-perfect balance
49.9%L
EliteVertical Oscillationidef.How much your body bobs up and down each step (cm). Lower = more energy going forward, less wasted on bounce.
8.1 cm — good vertical control
8.1cm
GoodVertical Ratioidef.Vertical oscillation ÷ stride length × 100. Captures energy efficiency — lower is better.
7.8% — good forward drive
7.8%
GoodAll metrics over time
Cadenceidef.Steps per minute (one foot). Higher cadence reduces impact forces and overstriding risk. Target ≥175 spm.
GoodTarget ≥178
Ground Contact Timeidef.Time each foot spends on the ground per step (ms). Shorter = more elastic, efficient running economy.
AverageTarget <240ms
L/R Balanceidef.Left-foot share of total ground contact. 50% = perfect symmetry. Imbalance >5% raises injury risk.
EliteTarget ≤1.5% bias
Vertical Oscillationidef.How much your body bobs up and down each step (cm). Lower = more energy going forward, less wasted on bounce.
GoodTarget <8cm
Vertical Ratioidef.Vertical oscillation ÷ stride length × 100. Captures energy efficiency — lower is better.
GoodTarget <8.5%
Stride Lengthidef.Average distance covered per stride (cm). Depends on pace — best assessed in context with cadence.
Focus area45–55% of height
About these metrics
- Cadence
- Steps per minute (one foot). Higher cadence reduces impact forces and overstriding risk. Target ≥175 spm.
- Ground Contact Time
- Time each foot spends on the ground per step (ms). Shorter = more elastic, efficient running economy.
- L/R Balance
- Left-foot share of total ground contact. 50% = perfect symmetry. Imbalance >5% raises injury risk.
- Vertical Oscillation
- How much your body bobs up and down each step (cm). Lower = more energy going forward, less wasted on bounce.
- Vertical Ratio
- Vertical oscillation ÷ stride length × 100. Captures energy efficiency — lower is better.
- Stride Length
- Average distance covered per stride (cm). Depends on pace — best assessed in context with cadence.