Vertical Oscillation Explained

In brief: Vertical oscillation is the amount your body moves up and down with each stride, usually measured in centimetres. Less bounce generally means more of your energy goes into moving forward rather than upward, though some vertical movement is unavoidable.

What is vertical oscillation?

Vertical oscillation is how far your torso rises and falls with each step as you run. It is usually reported in centimetres by a running watch. Some up-and-down movement is a natural result of pushing off the ground, but a large bounce means energy is going upward instead of forward.

Why it matters

Excess vertical oscillation can waste effort, because lifting your body higher does not move you toward the finish line. Reducing unnecessary bounce, often by raising cadence slightly and landing closer to your body, can make running feel smoother and more economical.

How it is measured

It is measured by a running watch with a chest strap or pod that tracks the rise and fall of your trunk. Some devices report a vertical ratio, which compares your bounce to your stride length for a fairer picture across paces.

What to look for

Look at vertical oscillation alongside cadence and stride length rather than on its own. A shorter, quicker stride usually lowers it. Do not try to eliminate bounce completely, since a springy push-off naturally creates some vertical movement.

Vertical oscillation and your running kit at OD's

Shoe feel and weight can subtly affect how you move through each stride. The team in St Helens can help you compare shoe options, and we offer next-day delivery and free click and collect.