Running Vertical: Understanding Jump Power vs. Oscillation for Performance and Efficiency

What is a good vertical for running?

The term "good vertical for running" can be interpreted in two distinct ways: referring to explosive vertical jump power relevant for sprinting and agility, or to optimal vertical oscillation, which is crucial for efficient endurance running. For most running, particularly distance, minimizing unnecessary vertical oscillation is key for energy conservation, while explosive vertical power contributes significantly to speed and acceleration in shorter, more dynamic efforts.

Deconstructing "Vertical" in the Context of Running

When discussing "vertical" in the realm of running, it's critical to distinguish between two primary interpretations, each with its own implications for performance and training:

• Vertical Jump Height (Explosive Power): This refers to the maximum height an individual can jump from a standing position. It's a direct measure of lower body explosive power, reflecting the ability to rapidly generate force against the ground. While not directly a running metric, this power is a foundational component for certain types of running.
• Vertical Oscillation (Running Efficiency): This refers to the up-and-down movement of a runner's center of mass during each stride. It's a biomechanical indicator of running efficiency, particularly relevant for endurance performance and injury prevention.

Understanding which "vertical" is being discussed is paramount to assessing its "goodness" for running.

The Role of Vertical Jump Height in Running Performance

While endurance running prioritizes horizontal propulsion, explosive vertical power, as measured by vertical jump height, plays a significant role in specific aspects of running:

• Sprinting and Acceleration: The ability to generate high ground reaction forces quickly is crucial for accelerating from a standstill and achieving maximal sprint speeds. The powerful hip and knee extension, coupled with ankle plantarflexion required for a strong vertical jump, are biomechanically similar to the forces needed for a powerful sprint stride. Stronger vertical jump capabilities often correlate with faster sprint times.
• Agility and Direction Change: Sports that involve rapid changes in direction (e.g., trail running, team sports with running components) benefit immensely from explosive power. The ability to quickly absorb and re-apply force to change direction, stop, and start is directly tied to lower body power, which a good vertical jump signifies.
• Power Production: A high vertical jump indicates well-developed fast-twitch muscle fibers and an efficient stretch-shortening cycle, both of which contribute to the overall power output required for dynamic running movements.

For athletes focused on speed, acceleration, or multi-directional performance, a "good" vertical jump (e.g., 24-30 inches for male athletes, 18-24 inches for female athletes, with elite athletes exceeding these significantly) is a valuable asset.

Understanding Vertical Oscillation for Efficient Running

For most runners, especially those focused on endurance, the "good vertical" refers to optimal vertical oscillation.

• Definition: Vertical oscillation is the measurement of how much your center of mass moves up and down with each stride. It's typically measured in centimeters.
• Why it Matters:
  • Energy Efficiency: Every centimeter you move upwards against gravity requires energy. Excessive vertical oscillation means you are wasting energy lifting your body instead of propelling it forward. This makes you less efficient and can lead to earlier fatigue.
  • Impact Forces: A greater vertical bounce often correlates with higher impact forces upon landing, which can increase the risk of impact-related injuries (e.g., shin splints, stress fractures, knee pain).
  • Horizontal Propulsion: Energy spent moving vertically is energy not spent moving horizontally. Minimizing unnecessary vertical movement allows for more effective conversion of force into forward momentum.

The goal for efficient running is not zero vertical oscillation, as some degree of vertical lift is natural and necessary to clear the ground. The goal is to minimize unnecessary vertical movement.

What Constitutes a "Good" Vertical (Oscillation) for Running?

Unlike vertical jump height, there isn't a universally "good" single number for vertical oscillation, as it varies based on individual factors like height, speed, and running mechanics. However, general guidelines exist:

• General Benchmarks:
  • Recreational Runners: Often fall in the range of 8-12 cm.
  • Experienced/Efficient Runners: Tend to have lower oscillation, often in the 6-10 cm range.
  • Elite Runners: Can exhibit even lower oscillation, sometimes as low as 4-6 cm, demonstrating exceptional efficiency.
• Relative to Speed: Vertical oscillation tends to increase slightly with speed, but the ratio of vertical to horizontal movement should remain low for efficiency.
• Individual Variability: What's "good" for a 5'2" runner at a 9-minute mile pace might be different for a 6'2" runner at the same pace. The key is to find your most efficient range.
• How to Measure: Many GPS watches and foot pods now offer vertical oscillation as a running dynamic metric, providing accessible data for self-assessment. More precise measurements can be obtained through lab-based gait analysis.

A "good" vertical oscillation is one that is low enough to be energy-efficient while still allowing for natural stride mechanics and forward momentum.

Training to Optimize Vertical Dynamics for Running

Improving your "vertical" for running requires a targeted approach based on whether you're focusing on power or efficiency.

For Vertical Power (Sprinting, Acceleration, Agility)

To enhance your ability to generate explosive force, similar to a vertical jump:

• Plyometrics: Exercises like box jumps, depth jumps, broad jumps, and bounds train the stretch-shortening cycle, improving muscle elasticity and power output.
• Strength Training: Compound movements such as squats (back, front, goblet), deadlifts (conventional, sumo, RDLs), lunges, and step-ups build foundational strength in the glutes, quads, and hamstrings. Olympic lifts (cleans, snatches) are excellent for developing explosive power.
• Sprint Drills: Incorporate hill sprints, resisted sprints (with a parachute or sled), and acceleration drills to specifically train for rapid force application.

For Vertical Oscillation (Efficiency, Endurance)

To reduce unnecessary up-and-down movement and improve running economy:

• Increase Cadence (Stride Rate): Taking more steps per minute (aiming for 170-180+ SPM for many runners) naturally reduces ground contact time and can decrease vertical oscillation. Use a metronome or watch data to practice.
• Focus on Posture and Core Strength: A strong, stable core prevents excessive torso movement and allows for more efficient transfer of force. Maintain a tall, slightly forward-leaning posture from the ankles, not the waist.
• Running Form Drills: Incorporate drills that emphasize horizontal force production and minimal vertical lift, such as A-skips, butt kicks, and high knees (focus on quick leg turnover rather than height).
• Proprioception and Balance: Improve your body's awareness in space and ability to react to the ground. Exercises like single-leg stands, balance board work, and barefoot drills can help.
• Strength Training for Stability: Focus on exercises that strengthen the glutes, hips, and core to maintain stability through the stride, such as single-leg RDLs, clamshells, and planks.

Conclusion: A Holistic View of Verticality in Running

Ultimately, a "good vertical for running" is not a single, universal metric but rather a nuanced concept dependent on your specific running goals.

• If your aim is sprinting speed, acceleration, or agility, a high level of explosive vertical power (as indicated by vertical jump height) is a significant asset.
• If your aim is endurance efficiency, injury prevention, and sustained performance, minimizing unnecessary vertical oscillation in your stride is paramount.

The most effective runners often find a balance, developing sufficient power while optimizing their mechanics for efficient forward propulsion. Understanding these distinctions allows for more targeted training and a deeper appreciation of the complex biomechanics that underpin human locomotion. For personalized advice, consider consulting with a running coach or a physical therapist specializing in gait analysis.