Average distance covered per stride. Naturally increases with pace — don't force longer strides at slow paces. Overstriding (landing ahead of your center of mass) increases braking forces and injury risk.
How much your body bounces up and down per stride, measured in millimeters. Lower values mean more energy goes forward rather than up. Typical range: 6–13 cm.
Time your foot spends on the ground per stride, in milliseconds. Faster paces naturally have shorter GCT. Typical range: 160–300 ms.
Vertical oscillation divided by stride length (as a percentage). This is perhaps the best single metric for running economy — lower means more of your energy propels you forward. Elite runners are typically under 6%.
Left/right symmetry of ground contact time. Perfect symmetry is 50.0/50.0. Imbalances over 2% may indicate a strength deficit or form issue worth investigating.
Percentage of each stride cycle spent with your foot on the ground (vs. in the air). Lower values are associated with faster, more efficient running.