User Manual

16 Heart Rate Features
Training with Running Dynamics
Before you can view running dynamics, you must put
on the HRM-Run accessory, HRM-Tri accessory, or
Running Dynamics Pod, and pair it with your device
(Pairing Your Wireless Sensors, page27).
If your Forerunner was packaged with the heart
rate monitor, the devices are already paired, and the
Forerunner is set to display running dynamics.
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.
Color Gauges and Running Dynamics Data
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 Garmin.com.sg/minisite/runningscience 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.