Run Better, Not Just Harder: How I Use Garmin Run Dynamics to Coach Smarter Running Technique

As a triathlon coach, I see a lot of athletes smashing out big mileage but still struggling with recurring niggles, inconsistent pacing, or that feeling of “it just doesn’t feel smooth.” That’s where running technique – and more importantly, running data – comes in.

Thanks to tools like Garmin Run Dynamics, Stryd, and COROS metrics, we now have eyes on your form like never before. But it’s not just about collecting cool graphs – it’s about what we do with the data that makes the difference.

Key Run Dynamics Metrics I Use in Coaching

Let’s break down the main ones and how I coach around them:

1. Cadence (Steps Per Minute)

• Ideal Range: 170–190 for most age-group athletes

• What I Look For: If your cadence drops below 165, it often means overstriding, which can lead to braking forces and injury risk.

• How We Fix It: I might prescribe short, fast strides uphill or strides after easy runs. Sometimes, a simple metronome cue in your headphones helps cue better rhythm.

2. Vertical Oscillation (VO)

• What It Is: How much you bounce up and down with each stride.

• Coaching Tip: Less is more here. Excessive bounce = wasted energy.

• Goal: Under 10 cm ideally. If you’re bouncing high, we’ll work on midfoot strike drills and cues like “run quietly” or “imagine a ceiling just above your head.”

3. Ground Contact Time (GCT)

• What I Look For: Shorter GCT usually means more efficient stride mechanics. Elite runners are often sub-250 ms.

• If You’re High (>300ms): That could point to weak glutes or poor hip extension. I’ll add running drills and strength work to address that.

4. Ground Contact Time Balance

• Why It Matters: A significant left/right imbalance may show up before injury symptoms do.

• What I Coach: We’ll dig into your strength work, past injuries, and running form. Single-leg balance drills, mobility work, and even changing your route to reduce camber can help.

5. Stride Length

• Coaching Cue: Not always about “longer is better.” It's about stride length relative to cadence and pace.

• When I Intervene: If I see long strides combined with low cadence and high VO, I’ll coach a more compact and efficient gait.

6. Power (Stryd/COROS users)

• Why I Like It: Unlike pace or heart rate, power adapts to hills, wind, fatigue, and heat.

• How I Use It: I’ll use power zones like bike training – especially for tempo runs or hill reps – and look at your form power (how much energy is going into vertical vs. forward movement).

• 
  

So What Do We Do With All This?

Simple – we apply it with purpose:

• I check your Garmin Connect or Stryd data post-run (if you’re a 1:1 athlete).

• We look for patterns over time, not one-off weird numbers.

• We link what we see to drills, strength, and mobility exercises.

• We coach how you run, not just how far or how fast.

Final Thoughts

These metrics aren’t about running like Kipchoge – they’re about running like you, but smoother, more efficiently, and injury-free.

If you’ve got a Garmin HRM-Pro or Stryd, we can make your run form your secret weapon. Think of it as your own running lab – but outside, in the real world.

Curious to know what your metrics say about your technique?

Let’s break it down together. Drop me a message, and I’ll take a look – no pressure, just good insights.

All you then need to do is film yourself running on a treadmill from a couple of angles (we will let you know how) and then send us your video

More info here and how to book: https://www.speedyswimming.co.uk/runvideoanalysis