If you’re a passionate runner, you’ve probably heard of the term “vertical oscillation” thrown around in your running conversations. Although vertical oscillation is a mouthful, it is an important aspect of running to pay attention to that many runners overlook or don’t understand. This article will help provide clarity on what you need to know about vertical oscillation so you can track and optimize this running metric to reduce your injury risk and improve your performance.
As runners, we’ve all been there—yearning for the solution to reduce “bounce”. Given that excessive vertical oscillation can impact your running efficiency and potentially lead to discomfort or fatigue, understanding the factors contributing to increased bounce and actively working to minimize them are crucial initial steps in enhancing your running experience.
What is Vertical Oscillation?
Vertical oscillation, in the context of running biomechanics, refers to the upward and downward movement of the body during each stride while running. It is the measure of how much your body bounces or oscillates with each step.
Vertical oscillation is measured by calculating the distance between the highest and lowest body positions during your running cycle. Everyone has some movement in the up and down direction when they run and vertical oscillation calculates the all important question of “how much”.
Understanding and managing this is essential for runners looking to optimize their form, reduce the risk of injury, and enhance overall running performance.
Excessive vertical oscillation can have implications for a runner’s efficiency and performance which is why it is essential to know the importance of controlling it.
Why does controlling Vertical Oscillation matter?
Vertical oscillation exerts a direct influence on crucial aspects of running such as efficiency, performance metrics, and susceptibility to injury. There are four specific aspects as to why controlling Vertical Oscillation matters:
1. Efficiency – Excessive vertical oscillation means more energy is being used in the upward movement of the body when running. This upward movement doesn’t contribute to forward motion, essentially wasting energy. The strategic reduction of vertical oscillation, therefore, redirects energy horizontally, resulting in a more resourceful running experience.
2. Performance – A lower vertical oscillation aligns with a better running style. When your body bounces less up and down while running, it usually means you’re running more efficiently. By minimizing unnecessary vertical oscillation, runners can maintain a steady pace for longer durations, enhance their endurance, and potentially improve overall performance.
3. Injury Prevention – High vertical oscillation can increase the impact forces on the body with each step, potentially leading to injuries or discomfort. By minimizing bouncing, the stress on joints and muscles is reduced, lowering the risk of injury.
4. Running Economy – vertical oscillation is linked to running economy, which refers to the energy necessary for maintaining a certain pace when running. Efficient runners, characterized by decreased vertical oscillation, demonstrate superior running economy by using less energy to cover equivalent distances compared to those exhibiting pronounced bouncing.
The strategic management of vertical oscillation is a comprehensive approach to optimize your running biomechanics making your runs more energy-efficient and less prone to injury.
This now leads us to the question, “What is the optimal amount of vertical oscillation when running?”
How much Vertical Oscillation should you have while running?
Maintaining a vertical oscillation within the range of 5-10 centimeters is the optimal running mechanic. Dip below, and your muscles engage excessively, working overtime; surpass it, and you’re essentially using more energy to jump upwards instead of smoothly moving forward step by step.
How to measure Vertical Oscillation?
When tracking vertical oscillation on Apple and Garmin watches, locate the metric within the running dynamics or performance metrics section of your device. On Apple watches, it’s often part of the “Workout” application, while Garmin watches may display it under advanced running metrics or specific running profiles.
It is best to familiarize yourself with your watch’s settings and data displays to easily access and monitor your vertical oscillation during your runs.
The 4 BEST Exercises To Reduce Vertical Oscillation While Running
Exercise #1: The Runner Knee to Wall Drill
This exercise enhances your running efficiency by promoting a forward-leaning posture and strengthening the muscles involved in a smooth running motion. It also trains “leg drive” for the swing leg. Leg drive is key to keeping your body motion focused forward instead of upward since a forward leg drive forces you to transition faster off your stance foot. A slow or lagging leg drive has been linked to higher vertical oscillation.
Here’s some keys to getting value from this exercise:
Start by leaning forward slightly, tilt your torso, and smoothly press your knee against the wall. Add a calf raise to amp up the challenge, imitating the triple extension position crucial for running speed. Repeat this process with both legs, slowly increasing the distance from the wall as you get the hang of it.
Practicing this drill helps reduce excessive vertical oscillation, making your runs more energy-efficient.
Exercise #2: Leg Drive and Glute Strength
This simple leg drive exercise not only strengthens your muscles but also enhances your running performance. Since a strong leg drive is the key to keeping your momentum in the forward direction, training leg drive is crucial to optimize this part of your form.
Key tips for this exercise:
Stand on one leg, lift the other leg forward, and give your glutes a powerful workout by squeezing them tight. The repetitive motion engages your hip muscles, boosting their strength and endurance. As you get comfortable with this movement, add speed to your leg drive.
Over time, this routine not only strengthens your legs and glutes but contributes to improved running efficiency, helping you cover more ground with each pace.
Exercise #3: The Trust Fall Drill
This drill helps you to learn to maintain a forward-leaning posture, fostering a smoother and more horizontal running motion. Many runners struggle with achieving a “slight” forward lean while running which is key to avoiding excessive bounce when running. This drill will help you get comfortable leaning forward while running.
Tips for this drill:
Imagine leaning forward, letting your body gently fall, and then taking a few running steps. That’s the Trust Fall Drill. It may feel a bit scary at first, but it helps you run as if there’s a gentle wind pushing you forward, reducing the bounce in each of your steps.
Over time, it becomes a valuable exercise for improving your running form and making your runs feel more effortless.
Exercise #4: Hip Flexor Stretching
This hip flexor stretching helps loosen tight muscles at the front of your thigh, enhancing flexibility and reducing discomfort. When you have tight hip flexors they can reduce your overall stride length which forces you to “push off” more at the end of your running stride. This “push off” usually results in more vertical displacement during running. The goal of this drill is to improve your hip extension range of motion which will help lengthen your stride.
How to get the most out of this stretch:
Get into a kneeling position, squeeze your butt, and gently push your hip forward. To add a stretch, reach your arm overhead and lean to the side. Keep your abdominal muscles tight to avoid arching your back which will enhance the stretch on the front of your hip.
By making this stretch part of your post-run stretching routine, you’re giving your hips the freedom to move, contributing to better overall running performance and a lower risk of injury.
Conclusion
Evidently, actively managing vertical oscillation is necessary to reduce your susceptibility to injury and improve your overall running performance. Incorporating the exercises featured in this article such as The Runner Knee to Wall Drill, Leg Drive and Glute Strength, The Trust Fall Drill, and Hip Flexor Stretching in your regular routine is integral to reduce “bounce” and improve your overall running performance.
