Running Vertical: Understanding Oscillation, Jump Performance, and Training

What is the average running vertical?

The concept of an "average running vertical" is not a standardized or widely tracked metric in exercise science, particularly when referring to the vertical displacement or oscillation during a typical running gait. Unlike a standing vertical jump, which measures maximal explosive power from a static position, running involves a continuous, dynamic interplay of horizontal and vertical forces optimized for forward propulsion, not maximal vertical lift.

Deconstructing the Concept: "Running Vertical" vs. "Vertical Jump"

To understand why a definitive "average running vertical" is elusive, it's crucial to differentiate between related concepts:

• Vertical Jump (Standing): This is a well-defined athletic test measuring the maximum height an individual can jump from a static, two-footed stance. It primarily assesses lower body explosive power and the efficiency of the stretch-shortening cycle.
• Vertical Jump (from a Run-Up): This is another common athletic test, particularly in sports like basketball or volleyball, where athletes approach a jump with momentum. While it involves a "run," the focus is on a single, maximal vertical leap at the end of the run-up. Performance here is typically higher than a standing vertical jump due to the contribution of horizontal momentum conversion.
• Vertical Oscillation in Running: When considering "running vertical" in the context of the running gait itself, it typically refers to the vertical displacement of the runner's center of mass with each stride. This is a continuous, rhythmic up-and-down motion that is an inherent part of running. Excessive vertical oscillation is often seen as inefficient, as energy spent moving upwards could otherwise contribute to forward motion.

It is this third interpretation – vertical oscillation during running – that is most likely implied by the term "running vertical" in a general context, and for which a single "average" is not only non-existent but also highly variable and context-dependent.

The Biomechanics of Vertical Motion in Running

During running, your body's center of mass exhibits a cyclical vertical motion. This movement is a result of:

• Ground Reaction Forces (GRF): As your foot strikes the ground, it experiences a vertical GRF. This force initially acts to decelerate your downward motion and then propels you upwards and forwards. The magnitude and direction of this force are critical.
• Muscle Action: The powerful concentric contraction of your glutes, quadriceps, and calf muscles during the push-off phase generates the force required to lift your body against gravity and propel it forward.
• Elastic Energy: The tendons and muscles (particularly the Achilles tendon and calf muscles) store and release elastic energy, contributing significantly to vertical propulsion with minimal metabolic cost.
• Flight Phase: Running is characterized by a "flight phase" where both feet are off the ground. The height achieved during this phase is directly related to the vertical impulse generated during push-off.

Why a Definitive "Average Running Vertical" is Elusive

Several factors make it impossible to pinpoint a single "average running vertical" (oscillation):

• Individual Variability: Runners differ vastly in body mass, limb length, strength, flexibility, and running economy.
• Pace and Intensity: Vertical oscillation naturally increases with running speed. A sprint will involve greater vertical displacement than a slow jog.
• Running Economy: Elite long-distance runners often exhibit less vertical oscillation, as this indicates more efficient use of energy for horizontal propulsion.
• Terrain and Surface: Running uphill or downhill, or on different surfaces (e.g., track vs. trail), will alter vertical mechanics.
• Footwear: Shoe cushioning and stack height can influence perceived and actual vertical displacement.
• Lack of Standardized Measurement: While some advanced wearables and lab equipment can measure vertical oscillation (e.g., in centimeters or inches), it's not a performance metric that is averaged across populations in the same way as a mile time or standing vertical jump. It's more often analyzed to assess running form and efficiency.

Factors Influencing Vertical Propulsion and Oscillation in Running

While there's no "average," understanding the factors that contribute to vertical motion can help optimize running performance:

• Lower Body Strength and Power: Strong glutes, hamstrings, quadriceps, and calf muscles are essential for generating the force needed for both vertical lift and horizontal propulsion.
• Plyometric Ability: The efficiency of the stretch-shortening cycle (SSC) – the ability of muscles to rapidly stretch and then contract – directly impacts power output during push-off.
• Running Form and Technique:
  • Cadence: A higher cadence (steps per minute) often correlates with reduced ground contact time and can help minimize excessive vertical oscillation.
  • Foot Strike: A midfoot or forefoot strike allows for better utilization of the ankle's elastic properties.
  • Hip Drive: Driving the hips forward rather than up helps direct force horizontally.
  • Arm Swing: Efficient arm swing contributes to overall rhythm and balance, indirectly influencing vertical motion.
• Body Composition: Lower body mass generally requires less force to achieve a given vertical displacement, potentially leading to better running economy.
• Proprioception and Balance: Good body awareness allows for precise control of foot placement and force application.

How Vertical Jump Performance Relates to Running

If the query implicitly refers to a "run-up vertical jump," it's important to note that this is a measure of explosive power and, while not directly "running vertical," it is highly relevant to athletic performance requiring powerful take-offs.

• Typical Run-Up Vertical Jump Ranges: These vary significantly by sport, gender, and level of competition.
  • General Athletic Population: 20-30 inches (50-75 cm).
  • Elite Athletes (e.g., NBA players, high-level volleyball players): Can exceed 35-40 inches (90-100+ cm).
• Relevance to Running: A strong vertical jump (standing or run-up) indicates well-developed lower body power and plyometric capabilities. These qualities are highly transferable to running performance, contributing to:
  • Faster Sprint Speeds: By generating greater propulsive forces.
  • Improved Running Economy: By efficiently utilizing elastic energy and minimizing ground contact time.
  • Enhanced Agility and Change of Direction: Through rapid force application.

Training to Improve Vertical Power and Running Economy

To optimize your vertical power and improve your running economy by managing vertical oscillation, consider incorporating the following:

• Strength Training:
  • Compound Lifts: Squats (back, front, goblet), Deadlifts (conventional, sumo, RDLs), Lunges (walking, reverse).
  • Calf Raises: Standing and seated to target gastrocnemius and soleus.
  • Glute-Specific Exercises: Hip thrusts, glute bridges.
• Plyometric Training:
  • Jumps: Box jumps, broad jumps, hurdle jumps, vertical jumps.
  • Bounds: Single-leg and double-leg bounding for horizontal power.
  • Depth Jumps: Progressed cautiously, focusing on rapid ground contact and explosive rebound.
• Running Drills:
  • A-Skips and B-Skips: Enhance coordination, hip drive, and elastic recoil.
  • High Knees and Butt Kicks: Improve leg turnover and range of motion.
  • Strides/Accelerations: Practice maintaining good form at higher speeds.
• Form Drills:
  • Cadence Drills: Using a metronome to increase steps per minute, which can naturally reduce overstriding and excessive vertical oscillation.
  • Posture Cues: Running tall, leaning slightly from the ankles, and focusing on driving the hips forward.

Conclusion: Focus on Purpose, Not Just an Average

In summary, there is no universally accepted "average running vertical" as a single performance metric. If you're referring to vertical oscillation during running, it's a highly individual and variable component of gait, with optimal levels depending on pace and individual physiology. For most runners, the goal is often to minimize excessive vertical oscillation to improve running economy, directing more energy into forward propulsion.

If the query relates to a vertical jump from a run-up, this is a specific athletic test measuring explosive power, with averages varying greatly by sport and athletic level.

Instead of seeking a non-existent average, focus on training for improved lower body power, plyometric efficiency, and refined running mechanics. These elements will collectively enhance your ability to generate optimal vertical forces when needed, whether for an explosive jump or efficient forward motion during a run.