Vertical Oscillation in Running: What It Is, Why It Matters and How to Improve It
Published September 2026. Written by Andy Hood. Article includes affiliate codes that support this blog and my cancer charity work.
Since writing my article on Runna's post-run stats, I've been asked more about vertical oscillation than any other data set. I guess that makes sense. Most of the others, cadence, heart rate and pace for example, make perfect sense and are data runners are used to looking at. But vertical oscillation seems to be a mystery to most. So I thought it deserved its own short article to unpack what it means and whether you should bother looking at it.
I certainly don't obsess over it like I do other data, but a crafty look now and again does happen, and I have been taking more of an interest in it as I seek out performance improvements. It came up in a podcast I was plugged into on the plane back from the Canary Islands after two weeks of warm weather running. The interviewee, who operated at an elite level, said they used to train on a treadmill wearing a baseball cap with a spring attached and a ball on the end, trying not to make the ball bounce wildly up and down.
I had visions of trying this in my gym, scattering ping pong balls all over the place. Steve the gym owner no doubt looking at each one as a potential insurance claim as his clients trip and fall into the leg press machine.
Ping pong balls aside, let's take a brief tour of vertical oscillation for runners: how it's measured, what the data is telling you and whether you should give the chart a second look.
Contents
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Vertical oscillation in running: the quick answer
If you only read one bit, read this.
Vertical oscillation in running is how much you bounce up and down with each step, measured in centimetres.
Most runners sit between 6 and 12 cm. Somewhere around 6 to 9 cm at your normal training pace is a good place to be. Under 10 cm is fine for most recreational runners.
Lower is better, but only up to a point. Some bounce is how your legs store and return energy. Trying to run flat can make you less efficient, not more.
It changes with pace. You bounce less as you speed up, so only compare runs at a similar pace.
Don't try to bounce less. Nudge your cadence up, add some plyometrics and strength work, and the bounce usually comes down on its own.
Beginners can ignore it. Get consistent first. This is a fine-tuning number, not a foundation.
What is vertical oscillation?
Vertical oscillation is the distance your body travels up and down with each step while you run, measured in centimetres. Think of it as your bounce.
Every stride has a moment where you push off and fly, then land and sink a little as your knee and ankle absorb the landing. The gap between the top of that flight and the bottom of that sink is your vertical oscillation. If you've ever watched a runner whose head bobs like a cork in the sea, that's high oscillation. The runner whose head glides along like it's on a rail is at the other end.
How is vertical oscillation measured?
Your watch or sensor uses a built-in accelerometer to track that up and down movement on every step. Where it sits matters:
Apple Watch measures it from the wrist on an Outdoor Run, no extras needed. This is what feeds Runna for me.
Garmin traditionally needs a chest strap (HRM-Pro or HRM-Fit) or the Running Dynamics Pod clipped to your waistband. Garmin's own figures read slightly higher from the waist than the chest.
COROS gives you the full picture with the COROS Pod.
Because each device measures from a different spot, don't compare your number with a mate who wears a different watch. Compare yourself with yourself.
Vertical oscillation vs vertical ratio
If you're a Garmin user you'll also see vertical ratio. It's your bounce divided by your stride length, shown as a percentage. It answers a better question: how much do I bounce for every metre I travel forwards?
A taller runner with a long stride will naturally bounce a little more than a shorter runner, and vertical ratio takes that into account. Lower is better, and around 6 to 8% is a good target. Runna doesn't show vertical ratio, but you can work it out roughly yourself from your oscillation and stride length graphs.
What is a good vertical oscillation?
A good vertical oscillation for most recreational runners is somewhere between 6 and 9 cm at normal training pace. Most runners fall between 6 and 12 cm, and anything under 10 cm is fine for most of us.
The most useful reference I've found is the colour gauge Garmin publishes from its own users. These are chest strap figures, so treat them as a guide if you run with a watch or a waist pod.
Garmin zone | Where you sit | Vertical oscillation | Vertical ratio |
Purple | Top 5% of runners | Under 6.4 cm | Under 6.1% |
Blue | 70th to 95th percentile | 6.4 to 8.1 cm | 6.1 to 7.4% |
Green | 30th to 69th percentile | 8.2 to 9.7 cm | 7.5 to 8.6% |
Orange | 5th to 29th percentile | 9.8 to 11.5 cm | 8.7 to 10.1% |
Red | Bottom 5% | Over 11.5 cm | Over 10.1% |
Here's the catch. Your bounce drops as your pace rises. Everyone's does. So a runner can be orange on an easy run and blue in their intervals, same legs, same day.
Mine is a good example. On a recent 1K interval session my bounce sat between 9.2 and 9.7 cm in the reps and 10 to 10.4 cm in the warm-up and cool-down. So I bounce a bit, and I bounce more when I'm running slower. That's normal. It's also why I now only compare my easy runs with other easy runs, ideally on the same route.
The graph in most apps also zooms right in on a range of a couple of centimetres, which makes a tiny change look like a mountain range. Read the numbers on the axis before you panic about the shape.
Why does vertical oscillation matter for runners?
Vertical oscillation matters because running is supposed to move you forwards. Energy spent going up is energy not spent going along.
Efficiency. Economical runners tend to bounce less than those who waste energy, and elite runners generally bounce less than the rest of us. Over a marathon that's roughly 40,000 steps. Shave a little wasted lift off every one and it adds up to less effort at the same pace, or more pace for the same effort. That's why I've started paying attention to it as I chase performance gains.
Impact. What goes up must come down. The higher you rise, the harder you land, and that load goes through your feet, shins, knees and hips on every step. Bringing an excessive bounce down tends to soften that landing.
But some bounce is good. This is the bit that surprises people. Your Achilles and the tendons in your feet work like springs, storing energy as you land and giving it back as you push off. You need a bit of up and down for that to work. Remove it entirely and you'd be running with deeply bent knees, Groucho Marx style, which costs far more energy than it saves.
There's even a study where runners were given live feedback and asked to consciously reduce their bounce. Most of them ended up using more energy, not less. So the aim isn't the lowest number you can manage. It's to get rid of the bounce you don't need.
When should runners look at vertical oscillation?
For most runners, most of the time, vertical oscillation is a "that's nice" and a swipe. But there are a few times it's worth a second look.
If you're new to running, leave it alone. Your first year is about getting consistent, building your engine and not going out too fast. Your form will naturally tidy itself up as you get fitter. Look at your splits, not your bounce.
It's worth a look if:
You're regularly over 10 cm at easy pace. That's a clear sign there's some wasted bounce you could lose.
You're chasing performance. Once the big things are in place, the mileage, the easy runs, the sessions, the long run, this is one of the smaller gains left on the table. That's where I am right now.
Your cadence is low. Low cadence and high bounce usually come as a pair, often alongside overstriding.
You keep picking up impact niggles. Shins, knees, hips. A big bounce isn't the only cause, but it's worth ruling out.
You want to see fatigue. If your bounce creeps up in the last few miles of a long run at the same pace, that's your form tiring. Useful to know, and a good reason to add some strength work.
When you do look, compare like with like. Same type of run, similar pace, ideally the same route and the same watch. A hilly trail run and a flat track session will never tell you anything useful side by side.
How to reduce vertical oscillation when running
The best way to reduce vertical oscillation when running is not to think about it. Consciously trying to bounce less makes people run stiffly and, as we've seen, often costs more energy. Instead, change the things that drive it and let the number follow.
1. Increase your cadence gradually
This is the big one. A slightly quicker turnover shortens your stride, brings your foot down under your body rather than out in front, and flattens out the bounce. Research has shown a 5 to 10% increase in cadence reduces bounce and loading on the knees and hips without making you work any harder at the same pace.
The key word is nudge. If you're at 160 steps a minute, aim for around 168, not 180. Pop a metronome app or a playlist at your target beat on for 10 minutes in the middle of an easy run, a couple of times a week. Once it feels normal, build from there. I've written a full guide to increasing your running cadence if you want the detail.
2. Think forward, not up
A few simple cues help direct your effort along the ground rather than into the sky:
Push the ground away behind you, don't jump off it.
Land with your foot roughly under your hips.
Run tall, with a slight lean forward from the ankles, not the waist.
Keep your arms relaxed and driving back, not swinging across your body.
Pick one cue per run. Trying to think about all four at once is a sure way to run like a malfunctioning robot.
3. Plyometrics for a springier stride
Plyometrics are the jumping and bounding exercises that teach your legs to be springy. Stiffer, springier legs spend less time on the ground and waste less energy on the way up. Studies put the gain in running economy from plyometric training at around 2 to 3%, which is a lot for very little time.
Good ones to start with:
Skipping with a rope
Pogo hops, small quick bounces on the balls of your feet
A-skips
Double-legged bounds
Running over low hurdles or mini cones
Twice a week, 10 to 20 minutes, when your legs are fresh. Keep the contacts quick and light. No ping pong balls required, Steve.
If you want to see how these should look, Chris Beavon and Vlad at RunLab on YouTube explain it far better than I can, I met both in Chamonix this year after Vlad at taken on UTMB. These are the two RunLab videos I keep going back to: Runners Strength Session and Run Stronger on Hills.
I follow their hills session routine myself, especially when I'm in a training block for a hillier ultra. It was a staple before running in Chamonix during UTMB week, where the long climbs and steep descents ask a lot of your legs, and springy, resilient legs make those miles feel a whole lot kinder.
4. Strength training for runners
Strength work gives your legs the control to absorb each landing without sinking, then push back off efficiently. It's been a big part of my own training this block with Steve at the gym. Kettlebell lunges, calf raises, hip thrusts, leg curls, nothing fancy, just consistent. If you're new to it, start with bodyweight squats, lunges and calf raises before you add weight or jumps.
5. Keep running, consistently
Not very exciting, I know. But runners who simply run more, consistently, tend to get more efficient without changing anything on purpose. Your body is very good at finding the cheapest way to move. Give it the miles and it will do some of this work for you.
What about the ball on a spring?
I'm tempted, I really am. As a bit of feedback on a treadmill it would certainly make you aware of your bounce, and that's the value of a gadget like that. Awareness, not a target. Use it to notice what a big bounce feels like, then fix it with cadence, strength and plyos rather than trying to glide along like you're carrying a tray of drinks. And if you do try it, maybe not next to the leg press.
How to see vertical oscillation in Runna
In Runna, finish your run, scroll past the main graphs and tap More Analysis. Oscillation is the last card, after Cadence, Ground Contact, Power and Stride Length.
A few things worth knowing:
It needs a compatible watch. Apple Watch records it on an Outdoor Run. Garmin users may need a chest strap or pod, and COROS users the COROS Pod. Record with your phone alone and the card stays blank.
Treadmill runs show nothing on Apple Watch, so if you're going full ping pong ball in the gym, you won't see the result in the app.
Runna shows the maximum only, not the average. The max is usually a one-off blip, so look at where the line sits for most of the run instead.
Gaps in the line are normal. They're usually where you slowed or stopped and the watch briefly lost the reading.
My approach is simple. Once a month I pick an easy run on a familiar flat route and note where the line settles. That's my trend. Everything else I swipe past. If you want the rest of the post-run screen explained, it's all in my Runna post-run stats guide.
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If you're not yet on Runna and fancy seeing your own bounce, here's something you won't get from the App Store.
The standard Runna free trial is one week. As an Official Runna Ambassador, I can double that to a full two weeks of premium access for readers of this blog. Set up a personalised training plan for your goal, run it with your watch, and see your vertical oscillation, cadence and every other graph on your own runs. Two weeks is enough to get a proper block of sessions done and see where your numbers sit.
Use promo code ANDY2 when you sign up, or click here to redeem it directly.
Is vertical oscillation worth tracking? My summary
First, it's your bounce, and some bounce is good. Most runners sit between 6 and 12 cm. Somewhere around 6 to 9 cm at training pace is a nice place to be, and under 10 cm is fine for most of us.
Second, read it against your pace. You bounce less as you run faster, so only compare easy runs with easy runs, ideally on the same route and the same watch.
Third, don't chase the number directly. Nudge your cadence up, add some plyometrics and strength work, keep running consistently, and the bounce will look after itself.
And if you're new to running, swipe past it for now. Your splits will tell you far more.
Lace up, enjoy your miles.
Vertical oscillation FAQs
What is vertical oscillation in running?
Vertical oscillation is how much your body moves up and down with each step while running, measured in centimetres. It's recorded by a running watch, chest strap or foot or waist pod, and it's a rough measure of how much of your energy goes into bouncing rather than moving forwards.
What is a good vertical oscillation for runners?
Most runners fall between 6 and 12 cm. Around 6 to 9 cm at normal training pace is a good target for recreational runners, and under 10 cm is fine for most people. Elite runners are often under 6.5 cm. Your number will be higher on easy runs and lower on fast ones.
Is a lower vertical oscillation always better?
No. Lower is generally more efficient, but some bounce is needed for your tendons to store and return energy. Runners who deliberately force their bounce down often use more energy, not less. Aim to lose the excess, not to run flat.
How do I reduce my vertical oscillation?
Increase your cadence gradually by about 5%, focus on pushing the ground away behind you rather than jumping up, land with your foot under your hips, and add plyometrics and strength training twice a week. Consistent running also improves it over time. Avoid consciously trying to bounce less, as that tends to make you run stiffly.
Does cadence affect vertical oscillation?
Yes. A higher cadence means shorter, quicker steps, which flattens out your bounce. A 5 to 10% increase in cadence is one of the most reliable ways to reduce vertical oscillation without making running feel harder.
What is vertical ratio?
Vertical ratio is your vertical oscillation divided by your stride length, shown as a percentage. It tells you how much you bounce for every metre you travel forward, which makes it fairer for comparing runners of different heights. Around 6 to 8% is good. Garmin shows it; Runna doesn't.
Why does my vertical oscillation change between runs?
Pace is the biggest factor. You bounce less as you speed up. Fatigue, hills, terrain, shoes and even which device you wear will also change the number, so only compare runs of a similar type and pace.
Can you see vertical oscillation in Runna?
Yes. After a run, tap More Analysis and scroll to the Oscillation card. You'll need a compatible watch, such as an Apple Watch on an Outdoor Run, or a Garmin or COROS with the right strap or pod. Runna shows the maximum figure, not the average.
Should beginners worry about vertical oscillation?
No. In your first year, consistency, easy pacing and not going out too fast matter far more. Your form, and your bounce, will naturally improve as your fitness builds.
Does high vertical oscillation cause injury?
Not on its own, but a big bounce means harder landings and more load through your shins, knees and hips on every step. If you keep picking up impact niggles, reducing excess bounce through a slightly higher cadence is worth trying alongside advice from a physio.
About the author
Andy Hood is an ultra runner, cancer survivor and advocate based in Devon. He races in the mountains, on the trails and around the world, has rebuilt his running twice through illness and surgery, and writes about training, gear and racing at runningwestwardho.co.uk.
He is the founder of Check Ya Balls, menswear that saves lives.
With over £28,000 raised to date for cancer charities, Andy is always finding ways to support those diagnosed with cancer.
Andy is an Official Runna Ambassador and has trained with Runna throughout his rebuild. New to the app? Use promo code ANDY2 to double your free trial to two full weeks of premium access, or click here to redeem.
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