When it comes to running, there are various factors that can affect your performance and efficiency. One of these factors is vertical oscillation, which refers to the up and down movement of your body as you run. It plays a crucial role in determining your running form and overall running economy.
Personally, I have always been intrigued by the concept of vertical oscillation and its impact on my own running. So, I decided to delve deeper into the topic, gathering information and insights from experts in the field.
Understanding Vertical Oscillation
Vertical oscillation, also known as bounce or vertical displacement, is the vertical movement of your center of mass while running. It is measured in centimeters or inches and is typically calculated by tracking the movement of specific body points, such as the head or pelvis, as you run.
Many factors can influence your vertical oscillation, including your running form, muscle strength and flexibility, fatigue levels, and even the type of terrain you are running on.
The Impact on Running Performance
Vertical oscillation can have a significant impact on your running performance. A high vertical oscillation means that you are expending more energy with each stride, which can lead to decreased running economy and increased fatigue. On the other hand, a low vertical oscillation indicates a more efficient running form, allowing you to cover more ground with less effort.
Efficient runners tend to have a shorter vertical oscillation, meaning they minimize the up and down movement of their bodies. This allows them to maintain a more consistent stride and conserve energy, resulting in improved endurance and faster race times.
What is Considered a Good Vertical Oscillation?
While there is no one-size-fits-all answer to what constitutes a good vertical oscillation, there are some general guidelines to consider.
Research suggests that elite distance runners tend to have a vertical oscillation of around 6-8 centimeters or 2.4-3.1 inches. This relatively low vertical oscillation is believed to be a contributing factor to their efficiency and success on the racecourse.
However, it’s important to note that optimal vertical oscillation can vary depending on factors such as body type, running style, and personal biomechanics. What works for one runner may not work for another.
It is recommended to work with a running coach or biomechanics specialist who can assess your running form and provide personalized recommendations. They can help you determine an ideal range of vertical oscillation based on your individual needs and goals.
How to Improve Vertical Oscillation
If you find that your vertical oscillation is higher than desired, there are several strategies you can employ to improve it:
- Strengthen Your Core: A strong core helps stabilize your upper body, reducing unnecessary and excessive movement.
- Incorporate Plyometrics: Plyometric exercises, such as box jumps and bounds, can help improve your power and elasticity, reducing vertical displacement.
- Focus on Cadence: Increasing your cadence, or the number of steps per minute, can help reduce vertical oscillation and promote a more efficient stride.
- Practice Good Posture: Maintaining proper posture while running can help minimize unnecessary movement and improve your running form.
Remember, improving your vertical oscillation takes time and practice. Be patient with yourself and listen to your body.
Conclusion
Vertical oscillation is an important aspect of running that can greatly impact your performance. While there is no definitive answer to what constitutes a good vertical oscillation, working towards minimizing unnecessary movement and optimizing your running form can lead to improved running economy and overall efficiency.
By focusing on strengthening your core, incorporating plyometrics, increasing cadence, and practicing good posture, you can work towards reducing vertical oscillation and becoming a more efficient runner.
So, lace up your shoes, hit the roads or trails, and start working towards that optimal vertical oscillation.