There is no single good value. Cadence, ground contact time and vertical oscillation all depend on how fast you are running, how tall you are and how you are built. The useful comparison is you against yourself at the same pace, not you against a chart.
What do the three numbers mean?
Apple Watch records them during Outdoor Run workouts on recent models. Apple defines what they are and gives no guidance on what is good, so the ranges below are typical values for recreational runners, not targets.
| Metric | What it is | Typical range | What moves it |
|---|---|---|---|
| Cadence | Steps per minute | 150 to 180 | Rises with pace. Shorter runners tend to be higher. |
| Ground contact time | How long your foot is on the ground each step, in milliseconds | 200 to 300 ms | Falls as you run faster. Rises when you tire. |
| Vertical oscillation | How much your torso moves up and down each step, in centimeters | 6 to 12 cm | Taller runners and slower paces tend to be higher. |
Should my cadence be 180?
No. The number comes from the coach Jack Daniels, who counted the steps of elite runners in races and found nearly all of them at 180 or above. They were racing. At easy pace almost everyone is lower, and so are many good runners.
What is worth checking is overstriding: landing with your foot far in front of you. If that is you, research by Bryan Heiderscheit and colleagues found that raising cadence by 5 to 10% at the same pace reduces the load on knees and hips. That is a small change, from 160 to about 168, not a jump to 180.
How should I use these numbers?
- Compare at the same pace. Run faster and every one of these numbers looks better. That is pace, not form.
- Watch what happens late in a run. Ground contact time creeping up and cadence dropping at the same pace is what fatigue looks like.
- Look for drift over months. A little less ground contact time at your usual easy pace is a sign of getting stronger.
- Do not chase a number. Forcing a lower vertical oscillation or a shorter contact time usually makes you run worse. Strength work, strides and hills change these numbers. Thinking about them mid-run mostly does not.
What does Kiiro show?
Kiiro shows cadence, ground contact time and vertical oscillation for each run, next to the pace and heart rate from the same workout, so you can see them in context. On a route you repeat, route comparison is the easiest way to compare like with like.
Related questions
- What is running power on Apple Watch, and what is a good number?: Running power is the work you are doing when you run, in watts. There is no universal good number, because it depends on your weight and speed. Its real use is pacing, since it reacts instantly where heart rate lags.
- How do I compare runs on the same route with Apple Watch?: Apple Watch has Race Route, which lets you race your last or best time on a route you have run before. To look back at every run on a route, you need an app. Here is how both work.
- How does Apple Watch set my heart rate zones, and can I change them?: Apple Watch gives you five heart rate zones, calculated automatically from your maximum heart rate and your health data. You can replace them with your own. Here is how, and why your zones may look different in Kiiro.
