Pairing a COROS Performance Optimization Device (POD) with your COROS watch or the COROS app is required to track advanced running metrics.
Running efficiency implies running at the most efficient manner and wasting the least amount of energy. It is the ratio of speed to power-to-weight ratio and is an important factor to measure your running economy. When the speed increases and power decreases, run efficiency will go up. This indicates that run efficiency improves when the speed increases at a faster rate than power. On the other hand, if power increases with no signs of speed increase, run efficiency drops due to wasted power.
Please enter the correct weight data on the COROS app (Profile page > Profile Settings > Weight) for an accurate Running Efficiency reading.
Running Efficiency Zone (not in %)
Zone 1: < 90
Zone 2: 90 - 110
Zone 3: >110
Power is the rate of the effort used in running. Running uses more power than walking if the distance remains the same because the duration is shorter and speed increased. Power calculation is related to weight, speed and other metrics. Running uphill with the same pace requires more power than running flat. Power data can help evaluate real-time workout intensity. Running power is a great tool to measure your training in addition to heart rate and other metrics.
Running Power Analysis
There will be multi-directional movements during running. Power will be used in horizontal, vertical and lateral movements.
- Horizontal power percentage indicates the amount of power moving your body forward and is the most critical factor. When run efficiency is maintained around 100, the horizontal power percentage can go up to 80% on elite runners and 70% on advanced runners. However, if the horizontal power percentage is high while run efficiency decreases, this is most likely due to constant forward and backward motion like braking and stopping.
- Vertical power percentage indicates the amount of power moving your body up and down. More power will be wasted vertically if vertical power percentage increases. Lower body muscle strength has a strong impact on this reading. Recreational runners may see a reading around 30% while pro runners can get as low as 20%.
- Lateral power percentage indicates the amount of power moving your body left and right. More power will be wasted laterally if lateral power percentage increases. This reading averages at 5% and should be the lowest among the three directional power percentages. Runners with strong core muscles and stable running form can maintain this reading under 3%. Core muscle strength and torso stability have a strong impact on this reading.
Ground time measures the amount of time each of your feet are in contact with the ground. Advanced runners tend to have shorter ground time. Elite runners’ ground time can be as low as 180ms.
Orange: >L 51.5 Left foot with overly longer time
Yellow: L 50.6-L 51.5 Left foot with slightly longer time
Green: L 50.5—R 50.5 Left/right foot balance
Yellow: R 50.6-R 51.5 Right foot with slightly longer time
Orange: >R 51.5 Right foot with overly longer time
L/R balance measures the percentage of ground time spent on each foot. Track running and trail running may cause the reading to drift away from the desired green zone. If the reading exceeds 55, the risk of injury may increase.
Better: 6 -8%
Stride ratio can help measure running efficiency. It is the ratio of stride height to stride length. When stride length is longer and stride height is lower, the amount of energy wasted going up and down is reduced and the running is considered more efficient. The stride ratio for advanced running form can be lower than 6%.
Stride height is the amount your body bounces vertically with each step. Lower stride height indicates that less energy is wasted bouncing up and down. Fatigue and incorrect running form may cause higher stride height.
Stride length measures the distance from heel to heel when you take two steps. It is an important factor to evaluate running form and techniques. On average, an adult’s stride length is 65 cm / 2.13 ft during walking and between 90-150 cm / 2.95-4.92 ft when running. Many runners overstride believing this will increase the speed. However, this will increase the risk of injury on muscles and knees. It is critical to find the stride length that suits you the best for training and races with the help of advanced running metrics from the COROS POD.