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 known as Vertical Bounce, is a measure of the distance your body travels up and down with 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 low vertical oscillation is a very short stride. 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.
Common Mistakes: How To Improve Your VO And Running Form
Like any element of running mechanics, vertical oscillation isn’t fixed.
The good news? Most runners can make meaningful improvements by correcting a few common form habits. Below are the most frequent causes of excessive vertical oscillation — and precisely what to focus on to smooth out your stride and run more efficiently.
#1: You’re Too Tense
When you run with excess tension — especially in your quads, calves, and lower legs — your joints tend to stay more extended and rigid. This stiffness limits your ability to absorb impact and naturally move through your stride, leading to more upward motion and a bouncy gait.
Instead, focus on soft knees and relaxed ankles. Allow your joints to flex during the stance phase after your foot hits the ground — think bend, load, spring, not lock and launch. This controlled flexion helps cushion impact, increase efficiency, and keep your movement flowing forward rather than upward.
Cue to try: “Soften the knees” or “land quietly and roll forward.”
#2: You Aren’t Leaning Forward
Good posture doesn’t mean straight up and stiff.
While you want to avoid slouching or bending at the waist, an efficient running posture includes a slight forward lean from the hips, not the shoulders. This subtle lean helps orient your body’s momentum forward, reduces vertical lift, and encourages a smoother, gliding stride.
If you push off forcefully without that forward angle, your energy shoots you up instead of forward, driving higher vertical oscillation. Aim for about a 5–10° lean, enough to feel like you’re gently falling forward into your stride.
Cue to try: “Lean like you’re being pulled forward by your chest” or “Run tall, not upright.”
#3: You’re Pushing Off Too Early
A premature push-off — before your foot transitions toward the toes — interrupts the natural roll of your stride and sends your body upward. Think of it as jumping in place instead of running forward.
To avoid this, practice letting your foot land, load, and roll smoothly before pushing off. Drills like strides, short hill sprints, and midfoot-strike cues help retrain your mechanics so you’re engaging the right muscles at the right time and driving forward efficiently.
Cue to try: “Push the ground behind you, not down,” or “Roll and go.”
On the other end of the spectrum, here are some reasons for too low of a VO running:
#4: You Are Shuffling
If you tend to shuffle or drag your feet, it means you’re not fully engaging your glutes and lower-leg muscles during push-off. Without enough force propelling you forward — and without a true airborne phase — your stride becomes flat and inefficient.
This can actually result in too little vertical oscillation, leaving you stuck in a slow, energy-leaking pattern.
Focus on gently lifting your feet off the ground and using your calves and glutes to drive the leg backward and propel yourself forward. Think “light feet, smooth lift” versus scraping the ground.
Strengthening your calves and lower legs with exercises like single-leg calf raises, jump rope, or short hill sprints can also reinforce better mechanics and give you the pop you need at toe-off.
Cue to try: “Pick up, don’t drag,” or “Light feet, drive forward.”
#5: Your Stride Is Too Short
While overstriding gets most of the attention, an overly short, choppy stride can also disrupt efficient running mechanics and contribute to insufficient vertical oscillation.
If your stride is too compact, your legs can’t cycle naturally, which limits propulsion and prevents your body from moving smoothly into the next stride.
A stride that’s too short is often a sign of tight hips, hip flexors, or hamstrings, making it hard to extend the leg properly behind you.
To improve this, work on mobility in your hips and posterior chain, and incorporate gentle drills like A-skips, B-skips, and leg swings to encourage more fluid stride mechanics.
Cue to try: “Open your stride behind you,” or “Smooth, flowing steps — not tiny taps.”
Curious to learn more about optimizing your biomechanics when running? Check out our guide on how to increase your running cadence here:
