what is a good vertical oscillation for running

Championisme authors

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23-10-2024

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Finding Your Optimal Vertical Oscillation for Running: A Guide to Efficiency and Injury Prevention

Running is a complex activity involving a multitude of intricate movements. One key aspect often overlooked is vertical oscillation, or the up-and-down motion of your body while running. While it's tempting to think that bouncing high is more efficient, research suggests otherwise.

What is Vertical Oscillation?

Vertical oscillation is measured in centimeters and reflects the difference between your highest and lowest point during each stride. This movement is influenced by factors like your stride length, running cadence (steps per minute), and biomechanics.

Why Does Vertical Oscillation Matter?

Several studies have shown that lower vertical oscillation is often associated with better running economy and reduced risk of injury:

• Reduced energy expenditure: A study published in the Journal of Applied Physiology by Minetti et al. (2002) found that runners with lower vertical oscillation had significantly lower oxygen consumption at the same running speed, suggesting improved running efficiency.
• Decreased impact forces: A study in the Journal of Biomechanics by Nigg et al. (2000) investigated the relationship between vertical oscillation and impact forces. They found that higher vertical oscillation resulted in greater impact forces on the joints, potentially increasing the risk of overuse injuries.
• Improved stride length: As mentioned by Cavanagh and Kram (1989) in the Journal of Biomechanics, a shorter vertical oscillation allows for a longer stride length, ultimately contributing to a more efficient running style.

What is a Good Vertical Oscillation?

There's no one-size-fits-all answer, as optimal vertical oscillation varies depending on individual factors such as:

• Running speed: At faster speeds, a slightly higher vertical oscillation might be more efficient.
• Running experience: Experienced runners tend to have lower vertical oscillation compared to beginners.
• Body type and biomechanics: Runners with longer legs might naturally have a higher vertical oscillation than those with shorter legs.

However, a general guideline suggests aiming for vertical oscillation between 5-10 cm for most runners.

How to Improve Your Vertical Oscillation:

• Focus on cadence: Increasing your running cadence (steps per minute) will naturally reduce vertical oscillation as you take quicker, shorter strides. Aim for a cadence of 180 steps per minute.
• Engage your core: A strong core helps stabilize your body and reduce unnecessary vertical movement. Incorporate core exercises like planks, crunches, and Russian twists into your training routine.
• Focus on landing: Landing softly on your midfoot, rather than your heel, can reduce impact forces and help lower vertical oscillation.
• Practice proper form: Pay attention to your posture while running. Keep your back straight, shoulders relaxed, and head neutral.
• Use a running analysis: Seek professional guidance from a running coach or a biomechanics specialist to analyze your running form and identify areas for improvement.

Conclusion:

While vertical oscillation is just one aspect of efficient and injury-free running, understanding its significance can be valuable. By aiming for a lower vertical oscillation through proper technique and training, you can improve your running economy, reduce impact forces, and minimize your risk of injury. Remember, consistency and gradual improvement are key.