If you run with a modern sports watch, you’ve probably noticed that we are living in the golden age of running data. After a solid long run, your Garmin Connect app serves up a buffet of advanced scientific metrics. But what do all those numbers actually mean for your daily training?

I’ve started to consider what this data might have meant in my faster days (late ‘90s and early ‘00s).  At the time, there were limited metrics available aside from a handful of high-end biomechanics labs. The data presently at our finger tips, coming from our wrist, on a daily basis is both pervasive and awesome (in the fear inspiring sense).

For years you’ve heard me and our other coaches stress the importance of pace recognition, Rate of Perceived Exertion which we use as Rate of Perceived Effort (RPE), progressive pacing with some input from heart rate as a % of maximum heart rate.

I’m super excited about all the new data available and believe that proper pacing with recognition along with forms of progressive pacing are still the most important for race and training outcomes.

But. . . the available data can no longer be ignored so let’s start to interpret some of it.

Today, we’re going to look at three of my favorite advanced running dynamics:

 

1. Stride Length

2. Vertical Oscillation

3. Vertical Ratio

I’ll explain what they are, why they matter, and how we can tweak your form/effort to become a smoother, more efficient, and injury-free runner.

Note:  Definitions from Garmin Human Performance Lab are publicly available and included below.

Stride Length

This is simply the distance you cover with each stride.  Of course, we don’t want long lopey strides or potential over striding to interfere with our focus. In fact a shorter stride length can be beneficial especially in the early parts of a race.  One practical consideration I have with stride length is to consider your drive at the end of races.  Often we observe max stride length at 75-85% of race distance.  One way to improve the stride length is a concomitant effort to swing your arms with strong force near the end.  If you watch World Class Marathon/10K/5K/1500m etc. runners at the finish their arm swing is almost always exaggerated compared to the start of the race.  When you swing your arms with force, your legs follow suit.

What is Vertical Oscillation?

In simple terms, Vertical Oscillation is your "bounce." It measures the amount of vertical movement in your torso with each step, measured in centimeters.

Ideally, as runners, we want our energy propelling us forward, not upward. However, we frequently see a point of frustration for taller runners here. Because taller runners have longer legs and naturally longer strides, their absolute vertical oscillation numbers are almost always slightly higher than shorter runners simply due to biomechanics. A tall runner might naturally sit around 7.5 to 8.6 cm, which can look high on paper but is perfectly normal for their height.

In my opinion, raw Vertical Oscillation metrics should not be over emphasized.  Stride length (especially at the end of a good effort) + Vertical Ratio are better indicators of proper form.

The Great Equalizer: Vertical Ratio

If you’re a taller runner looking at your Garmin data and feeling discouraged by your bounce, don't worry. This is where Vertical Ratio comes to the rescue.

Vertical Ratio takes your Vertical Oscillation and divides it by your Stride Length, expressing the result as a percentage. This metric essentially levels the playing field, factoring in your height and stride to give you a true picture of your running efficiency.

Instead of obsessing over raw centimeters, look at your Vertical Ratio percentage. Here is how the benchmarks break down:

• Excellent (Elite): Less than 6.5%

• Great: 6.5% – 8.3%

• Good (Average): 8.4% – 10.0%

• Needs Improvement: Greater than 10.0%

(Note: Many runners find they naturally bump up against "Excellent" or "Great" ratios during fast interval sessions, as faster running promotes better form! This is one of the reasons that here at  Runcoach we always suggest one or two quality sessions with intervals at faster paces each week.)

Why Does Your Bounce Matter?

Whether you're a middle-aged marathoner or an infrequent 5K racer, keeping your Vertical Ratio in check provides two massive benefits:

1. Energy Conservation

Think of it this way: over the course of 26.2 miles, bouncing an extra inch per step equates to climbing hundreds of extra feet of elevation. By keeping your bounce down, you are saving precious glycogen stores for the later miles when you really need them.

2. Injury Prevention

What goes up must come down. A higher vertical oscillation means a heavier landing. Reducing your bounce significantly decreases the ground reaction forces on your knees, hips, and lower back. If you want to stay healthy and injury-free through long, grueling training blocks, smoothing out your ride is key.

How to Improve Your Numbers

If your watch is consistently showing a high Vertical Ratio, you don't need to completely overhaul your stride. Usually, corrections only need to be made in millimeters. Here are 5 practical, coach-approved ways to smooth out your ride:

1. Run "Quietly": We love this mental cue. Next time you run, focus on making less noise when your feet hit the pavement. This naturally encourages a softer, lower-impact, and more forward-driving stride.

2. Slight Forward Lean: Ensure you are running with a slight, natural lean from your ankles—not bending at the waist. This helps direct your momentum forward rather than upward.

3. Consider a Low Ceiling as your Guide:  Pretend you’re running indoors and the ceiling is only a few inches/centimeters above your head.  Try to avoid hitting your head with each stride. (Note:  Take this recommendation with a grain of salt because the faster we run, the more bounce we will get from power.  The “don’t hit your head on the ceiling” practice is most ideal for long and easy runs not quality sessions).

4. Increase Your Cadence: The quickest and most effective way to reduce vertical oscillation is to increase your step rate (cadence) by 5% to 10%. Taking quicker, slightly shorter steps naturally flattens out your trajectory and prevents overstriding. (Aiming closer to 180 steps per minute is a great goal, though taller runners may naturally sit a bit lower).

5. Try a Running Economy Microcycle: Because faster running promotes quicker cadence and better form, mixing in shorter, faster intervals (like 200m repeats) is a great way to set a baseline of strong mechanics. Your body remembers that efficient form, which eventually bleeds into your easy runs. Many of you have heard this suggestion from me in between Marathons and other goal races.  If you’re interested in a running economy cycle, please reach out to your coach.

The Bottom Line

At Runcoach, we believe data is only as good as the human insight behind it. The next time you finish a run, take a peek at your Vertical Ratio in Garmin Connect. If the number is a bit high, try running "quietly" with a slightly quicker step on your next outing.  Check out your Vertical Ratio on the intervals of your quality sessions and you will see a big difference.

Want a coach to look at your smart watch and help you build a plan to improve your running economy? Our 1:1 human coaching team is always here to help you make sense of the metrics and achieve your next personal best.

Vertical Oscillation, Vertical Ratio, Stride Length Chart (Note:  this table was created with help from Gemini AI and reviewed by the coaches at Runcoach):

Available from Garmin publicly accessible information https://www.garmin.com/en-US/garmin-technology/running-science:

The hard work is done, and your reward is race day itself. These final instructions will help you navigate the weekend, manage your energy, and conquer the course. First and foremost: lay low and stay off your feet. Limit your time at the race expo to no more than an hour.

1. Pre-Race Arrival & Mindset

• Shake out the nerves: Get outside and feel the air. Go for at least a 20-minute walk or jog one or two days before the race, depending on your specific training schedule.

• Trust your training: When you pick up your bib or bump into friends, everyone will want to talk about their training. Tune it out. When "Joe Cool" brags about his ten 25-mile runs, just smile and remember the grueling workouts you successfully completed. Never compare your training to anyone else’s especially on race weekend.

2. Fueling & Hydration (The Night Before to the Starting Line)

• Dinner: Eat a full, satisfying meal the night before, focusing on complex carbohydrates like pasta. It is a good idea to avoid rich or creamy sauces to avoid GI distress

• Morning Fuel: Consume 400 to 500 calories of carbohydrates early on race morning (this includes your sports drink). If you have a mid-morning start, bring a 100 to 200 calorie snack to the race site to bridge the gap. A banana or a cereal bar may be a good option

• Smart Hydration: Drink water and a non-protein sports drink frequently throughout the morning until your urine is light yellow. Note: Avoid over-consuming plain water without electrolytes, as this can dilute your body's essential sodium levels. Stop drinking a bit before the start so you can empty your bladder.

• The Starting Line "1st Water Stop": Bring a throwaway bottle of sports drink to the starting corral. Right before the gun goes off, drink 4 to 8 ounces. Because your body will quickly divert blood flow from your gut to your legs once you start running, this fluid will process efficiently without sending you to the restroom.

3. Prepare for the Elements

• Bring throwaway gear: Wear old clothes (an old t-shirt, sweatpants, or even old socks to use as mittens) to keep you warm at the start, especially if it rains. You can wear these for the first couple of miles and toss them aside as your body heats up.

4. Pacing the Early Miles

Patience early on pays huge dividends later. The goal is to conserve glycogen and muscle strength for as long as possible while activating fat as a fuel source early in the race.

• Mile 1: Run 30 to 60 seconds slower than your Marathon Goal Pace (MGP); set RPE (Rate of Perceived Effort) ~ 5

• Mile 2-10: Run 0-10 seconds slower than MGP and keep RPE ~ 5-6

• Mile 11 to 20: Lock into your MGP and use RPE ~ 7-8 as your sanity check

• Mile 21:  this is when the race starts and finishes;  push gradually over the last 10K to RPE 9 and then 10 for the last mile or so

• Drink early and often: Aim for 4 to 8 ounces every 20 minutes. Scientific reality check: While it is nearly impossible to replace 100% of the fluids and glycogen you lose while running a marathon, consistent hydration from the very beginning is crucial to stave off severe dehydration. Do not wait until you are thirsty to start drinking.

5. Remember the 3 C’s

• Confidence: Have total confidence in your ability and training. Those early mornings, late nights, sore calves, and tight hamstrings weren't for nothing. You are read!

• Control: You absolutely must relax and run easy for the first 18 to 20 miles. Think of the marathon's effort in thirds: the first 10 miles, the second 10 miles, and the final 10K. Save your true racing effort for that last 10K.

• Collection: Keep your thoughts collected and focused on your objective. A big city marathon has thousands of distractions. The start is when you must retreat into your own zone and travel along with the pack. Don't let the crowds or competitors disrupt your strategy, instead use them for motivation later as the race progresses.

6. The Ebb and Flow

I can guarantee one thing: you will feel terrific at some points and terrible at others. Marathons always ebb and flow. When you hit a wall, stop thinking about the finish line. Focus entirely on the next mile. Remember walk breaks provide intermittent relief and I’ve witnessed 2:20 marathon runners use brief walk breaks to regroup.  If you take the difficult moments one mile at a time, some good feelings typically return.

7. You Always Have One Cup Left

When the race gets incredibly tough, remember that you always have one cup of energy left—the difference is whether you choose to find it. When normal, untrained people feel discomfort, they slow down so they can feel better.

You are not an untrained person. You are a marathon machine.

At the end of the race, you will have to dig deep to determine if you will cross the finish line with an effort you can be completely satisfied with. Go get that last cup!

Something shifted this spring - and it wasn’t just the weather.

At the Boston Marathon, we saw fast times across the board. Some pointed to ideal conditions - and that’s always part of the story. But then came the London Marathon. No tailwind. No excuses. Just historic performances.

Sebastian Sawe ran 1:59:30.
Tigst Assefa ran 2:15:41, setting a women’s-only world record.

So what connects Boston and London? It’s not just talent. It’s not just shoes. It’s fueling. 

The Carb Revolution Is No Longer a Theory

For years, endurance athletes were told to limit carbohydrate intake or “train low.”

That thinking has flipped - completely.

At the elite level, the focus now is maximizing carbohydrate availability in both training and racing. Here’s what we’re seeing:

• -Sebastian Sawe took in around 115g of carbs per hour, plus a pre-race gel
• -Yomif Kejelcha used high-carb fueling strategies throughout competition
• -Charles Hicks reportedly took in over 150g per hour at Boston
• -Holly Archer has shown lower perceived effort at higher carb intakes
• -Louise Small averaged over 120g per hour in racing

This isn’t marginal gains anymore. This is a fundamental shift in how endurance performance is built.

Fueling Is Driving the Training

The real breakthrough isn’t just what’s happening on race day - it’s what’s happening in training. Higher carbohydrate intake allows athletes to:

• -Train harder
• -Recover faster
• -Maintain consistency week after week

Instead of digging a hole with every hard session, runners are actually supporting the work required to improve. That’s a big shift. Fitness is no longer limited by how much discomfort you can tolerate - it’s supported by how well you fuel.

Why This Changes Everything

This isn’t just about elites running faster times. It’s about why they’re running faster. When fueling improves, everything downstream improves:

• -Better session quality
• -More stable energy levels
• -Fewer breakdown cycles
• -More consistent progression

We’re seeing it across the board - marathoners, triathletes, cyclists. Better fueling leads to better training. Better training leads to better performance.

What This Means for You

No, you don’t need to jump straight to 120-150g of carbs per hour. But the direction is clear:

• -Underfueling is holding a lot of runners back
• -Carbohydrates are not the enemy - they’re a tool
• -Training adaptations improve when energy availability is high

The key is doing it correctly for your body and your training.

The Bottom Line

We’re entering a new era of endurance performance.

Records that once felt untouchable are starting to fall - not because athletes suddenly got more talented, but because they’re finally fueling in a way that supports their potential.

High carbohydrate fueling is leading that shift. And for the first time in a long time, performance gains are coming from something that also supports better training consistency and long-term development.

That’s a change worth paying attention to.

At Runcoach, success comes in many forms. PRs, podium finishes, comeback races, first marathons, and simply showing up after setbacks. This month, our community showed incredible grit, consistency, and joy across races big and small around the world. From Boston to Big Sur, London to Melbourne, here are some standout moments we’re celebrating from the past month.

Community Highlights

• Skip Mathews claimed 1st in his age group at the Rumpshaker Half Marathon, an inspiring comeback just two years after open heart surgery. He also followed it up with another strong showing at the Red Shoe Run 5K, improving by 7 seconds and placing 2nd in his age group.

• Heli Sorra ran a beautifully executed race at the Philly Love Run Half Marathon, using it as a key stepping stone toward the New York City Marathon later this year.

• Diana Bernier and daughter Kelsey completed an excellently paced half marathon in Philadelphia, giving us one of our favorite moments of the month: a mother-daughter racing duo.

• Jeremy Paull took a full minute off his previous Run for the Kids 14K time as he builds toward the Great Ocean Road Marathon.

• Jeff Brune had a huge month, first crushing his old age group course record at the Early Bird 10 Miler, then running a Boston PR of 3:00:18 at the Boston Marathon. So close to sub-3, Jeff, we know it’s coming.

• Brandon Schott finished 18th overall and 1st in his age group at the Donut 10K.

• Bill Reamer made a dominant return to the Cherry Blossom 10 Miler, winning his new age group in an impressive comeback to fitness.

• Attilio Arcari crushed the Cherry Blossom 10 Miler with a 2-minute PR.

• Yon Chang broke the tape at the Mary Ruchalski Foundation 5K, earning another PR by 13 seconds.

• Robert Grabel completed his 24th marathon at the Delaware Coastal Running Festival in 5:49. Marathon #25 is officially on deck.

• Tara Barrett returned to racing in style, finishing 2nd at the Golden Driller Half Marathon in her first half marathon in two years.

• Tim Vipond found his rhythm again with a negative split and 5th place age group finish at the Drake Relays Half Marathon.

• Kate Gates completed her 22nd consecutive Boston Marathon, an absolutely remarkable streak from Hopkinton to  Boylston.

• Cody Eaves completed a fantastic 50-mile race after a strong winter endurance build.

• Ido Simyoni masterfully paced Boston with a 2-minute negative split, finishing in 2:57:04.

• Fabiana Manzo earned her hard-fought Boston Marathon finisher medal against an iconic city backdrop.

• Greg Williams made his marathon debut at Boston and managed the rare feat of a negative split.

• Caroline Seiter crushed a 13-minute PR at the Jersey City Marathon, running 3:27 after a focused training block.

• Kim Munksgaard ran a new PR while earning her 4th Abbott World Marathon Major star at Boston.

• Chris Miramontes battled through an ankle injury to finish Boston strong in 3:23:39.

• Coddy Johnson ran the UVA School of Medicine 5K with his kids cheering him on.

• Kemi Shamonda placed 1st in her age group at the The Parkway Half Marathon!

• Jorge Cortes conquered the London Marathon and is already eyeing Tokyo for his next major.

• Kurt Steinhaus braved chilly conditions to complete the Wisconsin Half Marathon along Lake Michigan.

• R.J. Shanafelt tackled the challenging Big Sur Marathon and enjoyed one of the most scenic courses in the world.

• Joseph Lennon shaved 12 seconds off last year’s 5-mile time and finished 3rd in his age group at the Narberth Take a  Breather 5M.

• Abigail Athanasopoulos ran an outstanding 3:34 at Big Sur, finishing 5th in her age group while handling the hills exceptionally well.

• Krista Davalos overcame taper challenges and leaned on a strong mindset to complete an excellent Big Sur Marathon.

• Alma B broke 4 hours at the Big Sur 21 Miler, finishing in 3:56 and smiling all the way over Hurricane Point.

• Kristi Chiles and her son completed their marathon together, complete with race-day cheers from the chariot.

• Amiel Snyder earned a half marathon PR at the OKC Half by staying true to his goal: race hard and have fun.

• Coach Alex Monroe’s boys won at the Penn Relays with a state-record DMR time of 9:54.01.

• Jennifer Scotto ran her fastest-ever Maui Half Marathon, finishing in 1:48:18 and placing 2nd in her age group.

• Steve Stanfield beat his sub-2 goal at the Indy Mini, finishing in 1:57:16.

• Ian Fitzpatrick negative split the PNC Alexandria Half Marathon and made it a family affair.

• Nancy Kelley placed 2nd in her age group at the Flying Pig 10K and earned gold through the Ohio Senior Olympics qualifying series.
  Stefanie Davidson beat her goal of sub-82 at the Broad Street Run, finishing in 81:41.

To every athlete featured here, and the many more training quietly behind the scenes, congratulations. Your consistency, resilience, and commitment continue to inspire this community every day. Keep showing up. Your next milestone is already in motion. Celebrate our members’ achievements, and maybe even see yourself on our social media channels!

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