Form fundamentals
Vertical Oscillation
How much your body bounces up and down each step.
What it is
Vertical oscillation is the distance your hips travel vertically between steps. Energy spent moving up is energy not spent moving forward — and harder landings mean more impact through the kinetic chain.
Why it matters
Elite distance runners typically oscillate 5-8 cm. Hobby runners can push 10-12 cm. Reducing oscillation by even 2 cm at marathon pace saves measurable energy across 26.2 miles and reduces impact-related injury risk.
How we detect it
We track your hip position frame by frame and measure the difference between peak and trough across a stride cycle. The number is reported in centimeters at your running pace.
How to fix it
Bouncy running is almost always a strength problem in the calf-Achilles complex or weak glutes. The calves act like springs — strong, stiff springs return energy horizontally; weak springs collapse and have to push back up. Build calf stiffness through plyometrics.
Recommended drills
- •Box jumps (3x8)
- •Single-leg squats (3x8/side)
- •Bounding drills (3x30m)
- •Ankle stiffness hops (3x20)
Run these 2-3x per week. Expect to feel a change in form 4-6 weeks in.