I used to waste a ton of energy bouncing up and down every run without even realizing it.
At first, that bounce seemed small, but, as I dived deeper into proper running biomechanics, I realized that it was actually draining my speed and energy more than I’d loved to believe.
In fact, what’s known as vertical oscillation was messing with my speed and stamina like nothing else.
Once I learned to fix it, my runs got smoother, faster, and I felt way less beat up afterward. If you want the same, let’s break down how to run smarter—not bounce harder.
What is Vertical Oscillation?
If you’re new to the term, vertical oscillation simply refers to the up-and-down movement in your running stride.
Let me break it down a bit more.
Have you ever seen some runners just glide over the pavement, barely making a sound, while the rest of us look like we’re part kangaroo?
That’s vertical oscillation—or, in simpler terms, the bounce. It’s how much your body moves up and down with each step.
Now, you might think, “A little bounce isn’t a big deal,” and you’re right—some bounce is totally normal.
When we run, our bodies naturally absorb the shock from each stride, and a little vertical movement helps with that. It’s part of how we stay flexible and keep things smooth.
But here’s the catch: when that bounce gets too big, it’s a problem.
If you’re bouncing up and down like you’re on a trampoline, you’re wasting energy you could be using to move forward.
Don’t take my word for it.
Research shows that for every inch of bounce, you lose efficiency. Too much bounce can even account for 10-15% of your total energy during a run.
That’s because the more you bounce, the harder it is to keep moving forward. It’s like jumping with each step—you have to lift yourself up, which takes extra energy.
Let me explain it in other words.
Biomechanically speaking, vertical oscillation happens when your body’s center of mass shifts upward with each foot strike. Ideally, that movement should be as small as possible.
The more you move up, the more impact is placed on your joints, and the more tired you’ll get. That can lead to injuries, like shin splints or knee pain. That’s why I consider it one of the most impacting form mistakes you can make as a runner.
Why Should You Care About Vertical Oscillation?
Look, I’ve been guilty of that high-bounce, heavy-footed run before. I thought it made me faster—turns out, it just wore me out quicker.
Here are a few reasons you should care:
- Efficiency is everything. When your body bounces too much, you’re wasting energy that could go into propelling you forward. In simple terms? You’re running harder than you need to.
- Injury risks: The more you bounce, the harder your body hits the ground—and that’s where injuries start.
- A quick check: Next time you finish a run, check your legs. If you’re feeling drained and sore, you might be wasting energy with too much vertical movement.
How Much Vertical Oscillation is Too Much?
Alright, so you’re thinking: “What’s the sweet spot?”
You don’t want to be as flat as a pancake, like a speed-walking robot either.
You need a little bounce—just enough to get that stride going, but not so much that it feels like you’re lifting off.
Studies show that 5 to 10 centimeters of bounce is ideal for most runners.
Here’s my best advice:
- Measure it (if you can): Some fancy running watches will give you vertical oscillation data. It may not be 100% accurate, but it will give you a good idea of where you stand. If your bounce is much more than 10 cm, you need to tone it down.
- Visualize: Try this next time you run—focus on keeping your chest and head as still as possible. A little movement is fine, but try to keep your focus on forward motion, not upward motion.
Cadence Matters
When it comes to improving running form, cadence is a game-changer. Long strides won’t make you faster—they’ll just slow you down.
The key is to take quicker steps, not longer ones.
Here’s how to improve your running cadence:
My best advice:
- Increase your cadence: Aim for 180 steps per minute. That’s the gold standard for efficiency. Don’t try to overstride. Keep your feet close to the ground and reduce that bounce.
- Start small: If you’re running 160 steps per minute, just increase by 5-10 steps. Gradually build it up. You’ll notice a smoother, more controlled run.
- Practice drills: Strides and short sprints are perfect for boosting cadence. They’ll teach you to land lighter, quicker, and more efficiently.
The Forward Lean
I did try the “sprint forward” thing, where my whole body just leans in like I’m trying to reach the finish line by sheer force. But that’s not how it works.
I learned about the forward lean tactic from the chi running method.
Here’s how to nail it:
- Lean from your ankles, not your waist. Your body should be a straight line, slightly leaning forward, almost like you’re gently falling into the run.
- Don’t hunch. Keep your chest open and your upper body tall. A slight lean will reduce unnecessary bounce and help you move forward more efficiently.
Core Strength
Core strength. It’s the thing nobody wants to talk about, but without it, your run will feel loose and unstable.
If your core’s weak, your upper body starts flopping all over the place—and trust me, that’s going to make your bounce way worse.
Make your core stronger by:
- Engage your core with every stride. Feel the abs working, stabilize your lower back, and control the bounce from your upper body.
- Add core work to your routine: Planks, leg raises, and stability ball exercises will tighten up your core and make sure your body stays aligned while you run.
- Quick mental check: Every few minutes, focus on engaging your core.
Land Softly
Ever felt like your feet are just slamming into the pavement? You know, that thud that makes you wonder if your knees are gonna thank you tomorrow?
I’ve been there. Here’s the fix.
- Try landing on your midfoot—not your heels or toes. Midfoot strikes absorb shock better and reduce vertical displacement.
- Soften your landings: Try to land as quietly as possible. If you’re stomping, you’re wasting energy and increasing bounce. Imagine your feet are landing on soft pillows, not hard pavement.
Run Light, Run Smooth
Here’s a little secret: every runner I know who’s fast and efficient is light on their feet. They’re light on their feet—barely making a sound as they run. That’s the goal: run like you’re floating.
Here’s how to imitate that:
- Imagine running in water—soft, controlled, and easy. If your feet are pounding the ground, it’s time to make a change.
- Go for smooth, fluid motions: Keep your legs quick, your arms relaxed, and your shoulders low. If it feels like you’re doing jumping jacks with every step, you’re wasting energy bouncing too much.
Conclusion
Fixing vertical oscillation can be the key to running faster, injury-free, and with more energy.
Focus on reducing that unnecessary bounce, increase your cadence, and engage your core for a smoother, more efficient run.
By implementing these tips and paying attention to your form, you’ll start running with greater ease and improving your overall performance.
Start applying these strategies today, and see the difference it makes. Happy running!