Garmin FORERUNNER 745 - Training with Running Dynamics; Color Gauges and Running Dynamics Data

18
Heart Rate Features
NOTE: Ground contact time and balance are not
available while walking.
Ground contact time balance: Ground contact time
balance displays the left/right balance of your
ground contact time while running. It displays a
percentage. For example, 53.2 with an arrow
pointing left or right.
Stride length: Stride length is the length of your stride from
one footfall to the next. It is measured in meters.
Vertical ratio: Vertical ratio is the ratio of vertical
oscillation to stride length. It displays a percentage.
A lower number typically indicates better running
form.
Training with Running Dynamics
Before you can view running dynamics, you must put on an
HRM-Pro, HRM-Run, or HRM-Tri accessory, or the
Running Dynamics Pod, and pair it with your device
Color Gauges and Running Dynamics Data
(Pairing Your Wireless Sensors, page 37).
1 Select START, and select a running activity.
2 Select START.
3 Go for a run.
4 Scroll to the running dynamics screens to view your
metrics.
5 If necessary, hold UP to edit how the running
dynamics data appears.
The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation,
ground contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how
your running dynamics data compare to those of other runners. The color zones are based on percentiles.
Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less
experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster
runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio,
and higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer
strides, and slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not
correlated with height.
Go to www.garmin.com/performance-data/running/ for more information on running dynamics. For additional theories and
interpretations of running dynamics data, you can search reputable running publications and websites.
Color Zone
Percentile in Zone
Cadence Range
Ground Contact Time Range
Purple
>95
>183 spm
<218 ms
Blue
70–95
174–183 spm
218–248 ms
Green
30–69
164–173 spm
249–277 ms
Orange
5–29
153–163 spm
278–308 ms
Red
<5
<153 spm
>308 ms
Ground Contact Time Balance Data
Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time.
For example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left
foot. If your data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.
Color Zone
Red
Orange
Green
Orange
Red
Symmetry
Poor
Fair
Good
Fair
Poor
Percent of Other Runners
5%
25%
40%
25%
5%
Ground Contact Time Balance
>52.2% L
50.8–52.2% L
50.7% L–50.7% R
50.8–52.2% R
>52.2% R
While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances
with certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or
down hills. Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced
strides.