What is vertical oscillation?

Vertical oscillation is the amount your body bounces up and down with each step while running. It is measured in centimetres. Less bounce means more energy goes into forward motion rather than fighting gravity.

What is a good vertical oscillation?

Elite runners typically have 6-8 cm of vertical oscillation. Recreational runners are often in the 8-12 cm range. Lower is generally better, but extremely low oscillation can indicate shuffling rather than efficient running.

What is vertical ratio?

Vertical ratio is the relationship between vertical oscillation and stride length, expressed as a percentage. A lower ratio means more forward movement relative to vertical bounce. Elite runners typically have a ratio below 6-8%.

How can I reduce vertical oscillation?

Focus on running quietly with soft footstrikes, increase cadence slightly, strengthen glutes and core, and think about moving forward rather than up. Downhill strides and cadence drills can help develop this.

RunCalcs

Vertical Oscillation Calculator — Running Bounce Analysis

Calculate your vertical oscillation and its impact on running efficiency.

Pace (Minutes)

Pace (Seconds)

Cadence

Height

How We Calculate This

Vertical Oscillation Estimation

Vertical oscillation is estimated from flight time using projectile physics:

Vertical Oscillation = (g x Flight Time^2) / 8

Vertical Ratio = (Oscillation / Stride Length) x 100%

Flight time is derived from step time minus ground contact time. The energy cost shows how many extra calories are spent per kilometre on vertical bounce rather than forward propulsion.

Frequently Asked Questions

Related Calculators

Steps to Distance Calculator

Convert step count to distance based on your stride length.

Cadence Calculator

Calculate your running cadence in steps per minute.

Stride Frequency Calculator

Calculate stride frequency and its relationship to speed.

Ground Contact Calculator

Estimate ground contact time from pace and cadence data.

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.