What is ground contact time in running?

Ground contact time (GCT) is how long your foot stays on the ground during each step, measured in milliseconds. Elite runners typically have GCT of 180-220ms while recreational runners are often 250-350ms.

Why does ground contact time matter?

Shorter GCT is associated with better running economy. Less time on the ground means more time in the air, which at the same cadence means you are covering more distance per step. It reflects overall running efficiency.

How can I reduce my ground contact time?

Increase your cadence gradually, focus on landing with your foot under your centre of mass (not ahead), strengthen your calves and glutes, and practice plyometric drills like bounding and skipping.

Duty factor is the percentage of each stride cycle spent in ground contact. At walking speeds it is above 50% (both feet can be on the ground). Running has a duty factor below 50%, meaning there is always an airborne phase.

RunCalcs

Ground Contact Calculator — Estimate Ground Contact Time

Estimate your ground contact time from pace and cadence data.

Pace (Minutes)

Pace (Seconds)

Cadence

Body Weight

How We Calculate This

Ground Contact Time Estimation

GCT is estimated from running speed and cadence using biomechanical models:

Base GCT (ms) = 400 - 25 x Speed (m/s)

Adjusted GCT = Base GCT + Cadence Adjustment

Duty Factor = Ground Contact Time / Step Time

Vertical force is estimated using a spring-mass model of running, where peak force relates to body weight, step time and contact time.

Frequently Asked Questions

Related Calculators

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Cadence Calculator

Calculate your running cadence in steps per minute.

Stride Frequency Calculator

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Vertical Oscillation Calculator

Calculate vertical oscillation and its efficiency impact.

Running Economy Calculator

Estimate your running economy from VO2 and pace data.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.