Vertical oscillation refers to how much your body moves up and down while running.
As a running coach, I work with athletes to fine-tune their form and improve efficiency, and vertical oscillation is a factor we analyze. By understanding how much energy is being directed upward versus forward, runners can make adjustments that enhance their speed, endurance, and overall performance.
Finding the right balance is essential for optimizing running mechanics and avoiding wasted effort.
What is considered a “good” vertical oscillation is generally around 5 to 10 cm, but this varies from person to person and depends on the type of running you’re doing.
In this guide, we will discuss vertical oscillation in detail, why it matters, and how to identify the ideal range for efficient running. We’ll also cover common mistakes runners make and provide tips for better performance.
What Is Vertical Oscillation?
Vertical Oscillation (VO), also referred to as Vertical Bounce, is a measure that quantifies the distance your body travels up and down during each stride when you run. It is measured in centimeters.
A runner with high vertical oscillation moves noticeably up and down with each stride, bouncing with every step.
In contrast, a runner with low vertical oscillation shows minimal upward and downward movement, with the top of their head staying relatively level throughout their stride.
This difference reflects how much energy is spent moving vertically versus propelling forward during the gait cycle.
What Is a Good Vertical Oscillation Running?
The goal should be to minimize excessive vertical oscillation to maximize the horizontal distance traveled as quickly as possible.
Excessive vertical oscillation is wasted energy going into up-and-down motion, which does not contribute to horizontal or forward progression.
Most running coaches and biomechanists suggest that a good vertical oscillation running is about 5 to 10 cm.
Above and below this vertical oscillation measurement can compromise your efficiency and running economy, reduce your running speed, and potentially increase the risk of injuries1 Adams, D., Pozzi, F., Willy, R. W., Carrol, A., & Zeni, J. (2018). ALTERING CADENCE OR VERTICAL OSCILLATION DURING RUNNING: EFFECTS ON RUNNING RELATED INJURY FACTORS. International Journal of Sports Physical Therapy, 13(4), 633–642. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088121/.
Why Is High VO Inefficient?
Vertical displacement does not directly contribute to forward motion, so extra energy is being expended, bouncing up and down, which is not translated to forward motion.
Higher vertical oscillation decreases your running economy because it increases the oxygen cost of running without contributing to forward momentum. The extra bouncing wastes energy that could otherwise be used to run faster and cover more distance efficiently.
Moreover, when vertical movement is very high, the runner is at an increased risk of injury because their center of mass is traveling up and down quite a lot.
The higher the body rises off the ground, the greater the impact forces of your foot strike because the acceleration due to gravity will increase if your body is “falling” from a higher height.
When impact forces increase when you run, the risk of injuries, particularly bone stress injuries and joint injuries, increases.
Why Is Low VO Inefficient?
Much below 5 cm of vertical oscillation while running can also be problematic.
If your vertical oscillation running is too low, it indicates a lack of that “flight“ phase in running. If you are not getting airborne, you are likely shuffling and almost walking rather than running.
When running, after the push-off on one foot, there is a brief period when your body is not in contact with the ground at all. The flight phase helps improve efficiency and running speed2 Cagla Fadillioglu, Möhler, F., Reuter, M., & Stein, T. (2022). Changes in Key Biomechanical Parameters According to the Expertise Level in Runners at Different Running Speeds. Bioengineering, 9(11), 616–616. https://doi.org/10.3390/bioengineering9110616.
Thus, a very low vertical ratio while running indicates poor power and likely a slow running performance.
Moreover, a low VO is usually a sign that your ground contact time is much higher, which again means that your feet are in contact with the ground for a longer period of time before pushing off.
The more time your feet are on the ground, the less time you are actually traveling forward quickly. Therefore, increasing your ground contact time will generally decrease your running speed.
Depending on your foot biomechanics, extended ground contact time can also potentially increase the risk of certain injuries, such as plantar fasciitis, because the small intrinsic muscles of the foot, as well as the plantar fascia, have to spend more time under tension supporting the arch of the foot under your weight.
Another reason for a low vertical oscillation while running is if your stride is very short. Although there are problems with overstriding, a very short, choppy higher cadence stride is also not going to be efficient and can reduce your running speed. 3van Oeveren, B. T., de Ruiter, C. J., Beek, P. J., & van Dieën, J. H. (2017). Optimal stride frequencies in running at different speeds. PLOS ONE, 12(10), e0184273. https://doi.org/10.1371/journal.pone.0184273.
5 Common Mistakes Runners Make
Like other aspects of running dynamics and biomechanics, improving your vertical oscillation running is possible.
Here are the common reasons for excessive vertical oscillation running:
#1: You’re Too Tense
If you hold tension in your quads and calves when you run, your knees and ankles will remain quite extended. This will make your body stiffer, propelling you up and down more and increasing VO.
Allow your ankles and knees to go into flexion during the stance phase of running after your foot hits the ground. This will help absorb shock and reduce the bouncing in your running stride.
#2: You Aren’t Leaning Forward
Although you do not want to be hunched over when you run, and having a pretty upright torso is ideal, there should be a slight forward lean in your torso coming from your hips.
If you push off from the ground with a lot of force and do not demonstrate that forward tilt, your body will spring up higher, evidenced by a higher VO running.
Try to have at least a 5 to 10° forward lean to your trunk when you run.
#3: You’re Pushing Off Too Early
If you push off too early in the gait cycle before your foot has rolled forward towards the toes, you will bounce up and down more.
Try correcting this by working on running strides. This will help you get more onto the balls of your feet when it is time to push off.
On the other end of the spectrum, here are some reasons for too low of a VO running:
#4: You Are Shuffling
If you are shuffling or dragging your feet when you run, you are not using your glutes and leg muscles properly at push-off to actually achieve an airborne phase in your stride.
Try picking your feet up more and using your calves to generate a propulsive force at push-off to lift your body off the ground and increase your stride length.
If your calves are weak, consider strength training exercises.
#5: Your Stride Is Too Short
Although most runners struggle with overstriding, your vertical oscillation may be too low if you have a short and choppy stride.
Look into the flexibility and mobility in your hips, hamstrings, and hip flexors.
Curious to learn more about optimizing your biomechanics when running? Check out our guide to how to increase your running cadence here:
