s1/e36 Running Metrics & What Your Watch Is Telling You with Coach Elisabeth
Sep 21, 2021
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Coach Elisabeth, a running coach specializing in training metrics and analysis, discusses the basics of common running metrics including GPS, heart rate, cadence, stride length, and more. She explores the significance of symmetry in running and highlights the interconnectivity between different bodily functions. Coach Elisabeth also clarifies the estimation of VO2 max and training status on fitness watches, and explores heart rate as a metric for running performance. There is a discussion on the different training statuses provided by Garmin and the importance of recovery.
Understanding the limitations and not relying solely on running metrics to assess fitness levels.
Be cautious about the accuracy of training status and VO2Max scores provided by smart devices.
Consider individual factors, such as body size and running style, when interpreting running metrics.
Deep dives
Understanding Metrics and Their Limitations
This episode of the Running Explained podcast discusses the different metrics that runners often come across in their training. The host emphasizes the importance of understanding the limitations of these metrics and not relying solely on them to assess your fitness. One of the main topics covered is the use of smart running technology, such as GPS watches and heart rate monitors, and the metrics they provide, such as pace, distance, and heart rate. The episode explains the accuracy and variability of GPS measurements and highlights the factors that could affect heart rate data, such as skin tone and sensor placement. The host also explores other metrics like cadence, stride length, and metrics related to running biomechanics. Throughout the episode, it is emphasized that while these metrics can be useful as guides, they should not be the sole determinant of a runner's progress and fitness level.
Understanding Training Status and VO2 Max Scores
Another important topic discussed in the podcast is the training status and VO2 max scores provided by devices like Garmin watches. The episode explains that these scores are algorithm-based and should not be considered as an accurate representation of a runner's VO2 max or overall training status. The host highlights the limitations of these scores, including their reliance on assumptions and recent data, such as heart rate, pace, and training load. It is advised to not put too much stock in these scores and to understand that they may not capture the full picture of a runner's training or fitness. The episode also mentions that these scores can sometimes lead to unnecessary concerns, such as a decline in score due to summer running or easier training, even though these periods can still contribute to overall fitness improvement.
Importance of Context and Individual Factors
Throughout the episode, the podcast emphasizes the importance of considering individual factors and the context of one's training when interpreting metrics. It is acknowledged that metrics can be helpful as general guides, but personal factors like body size, running style, and overall training plan should also be taken into account. The episode concludes by providing suggestions for optimizing the accuracy of metrics, such as wearing heart rate monitors snugly and utilizing metronome apps for cadence improvement. Overall, the episode reiterates that while metrics can provide valuable insights, they should not be the sole focus when assessing progress and that individual experiences and factors play a significant role in a runner's training journey.
Understanding Vertical Oscillation and Vertical Ratio
Vertical oscillation refers to the distance in centimeters that you bounce up and down with each footstep while running. The range for most runners is typically between 6 and 14 centimeters. Minimizing vertical oscillation can improve running efficiency as excessive movement that isn't propelling you forward can negatively impact performance. Vertical ratio, on the other hand, is the ratio of vertical oscillation to stride length. As the pace increases, vertical oscillation tends to increase but the ratio decreases. Monitoring and understanding your vertical oscillation and ratio can help identify potential biomechanical issues and guide training to improve running form and efficiency.
Ground Contact Time and Ground Contact Time Balance
Ground contact time measures the time your foot spends on the ground with each stride, typically ranging between 200 and 300 milliseconds for most runners. Faster paces generally have shorter ground contact times. Ground contact time balance compares the time spent by your left and right foot touching the ground. Small imbalances are normal, with a 49-51 split in either direction considered within the range. Larger imbalances or changes over time may indicate an issue that needs to be addressed, such as strength or mobility deficits, functional leg length discrepancies, or poor running technique. Correcting imbalances can help improve overall running biomechanics and prevent injuries.
Sometimes it can feel like we're being bombarded with training data and metrics. What's important? What's not? What's "normal"? Learn about the basics of common running metrics including...
GPS (pace & distance measurement)
Heart rate measurement
Cadence
Stride length
Vertical oscillation & vertical ratio
Ground contact time & ground contact time balance
