Ground Contact Time Explained

In brief: Ground contact time is how long your foot is in contact with the ground during each step, usually measured in milliseconds. Shorter contact times are generally linked to faster, more efficient running, though they naturally fall as you speed up.

What is ground contact time?

Ground contact time, often shortened to GCT, is the number of milliseconds your foot stays on the ground during each footstrike. Elite runners at speed can be around 200 milliseconds or less, while recreational runners are usually higher. It is a measure of how quickly you move through the stance phase.

Why it matters

Shorter contact time is generally associated with more efficient, springier running because the foot spends less time braking and more time in the air. However, contact time naturally drops as pace increases, so it is most useful compared at the same speed.

How it is measured

GCT is measured by advanced running watches with a chest strap or foot pod that detects when the foot lands and lifts. Many devices also report left-right balance, which can reveal whether one leg spends longer on the ground than the other.

What to look for

Use ground contact time as a trend rather than a target. Improvements in strength, cadence and form tend to shorten it over time. A large imbalance between legs can be worth noting, especially after an injury.

Ground contact time and your running kit at OD's

Responsive, springy shoes can help the foot leave the ground quickly. The team in St Helens can talk you through responsive shoe options, and we offer next-day delivery and free click and collect.